metronome and training?

I tried using a metronome app once, just to see what kind of tempo I was hitting.  I can't say that it was that enlightening.  It was more of a "golly, gee.  I guess my cadence IS over 180".  But then, I've got really stubby legs, so a high cadence is par for the course.

But I digress.

If you're concerned with maintaning a specific cadence, I'd recommend other apps, such as Cadence.fm.  You input your desired cadence, and the app will then play songs with the same beat.  It's kinda cool.  That said, I don't get too whipped up over maintaining a certain turnover.

On the bike, a normal cruising tempo for me is around 92-95rpm.  I usually just lock in my RPE and shift when that cadence either gets too easy or too difficult to maintain.  After a while, I can just go by feel and be fairly spot on.

Another alternative is Podrunner - mixes of electronic music with a specific cadence for each session.  Each is about an hour long.  http://www.djsteveboy.com/podrunner.html

They're mp3 files, so you can save them to your computer and add them to your Zune. 

Thanks for the input, I would liek to find a water proof one, but I think just pacing my strokes while in the pool helps.  I am more concerned about the run and bike, as I fear come race that I will run out of gas at T2.

I have a Finis Tempo Trainer. I used it a couple times running (clipping it to the back of my cap), found out that my cadence at my comfortable pace (5:45min/km) is 165. Tried to use it to increase my cadence to 180 but gave up after a couple of tries, the beeps annoy me.

Btw, it displays beats (or strokes) per second, so you will have to convert to per minute rate, e.g. .33 bps = 180 bpm. I printed a table I created on MS Excel.

I have a playlist of 180bpm music and just run to it.

I'm pretty sure a metronome would drive me nutso.

180 is a target because it translates to faster turnover and shorter stride length. Both things that benefit runners and keep you injury free. Shorter stride length should equate to your fore foot landing under your weight and not in front of your weight. You foot landing in front of your center of mass and your weight impact would in effect be like applying brakes while you are running. (the feel of this is magnified if you run down hill). This can not only slow you down but also damage knees and hips.

Subsequent to you training your cadence/turnover to be closer to 90 (right foot strikes for example), when you do elongate your stride in a sprint finish, for example, you will be elongating a faster turnover and covering more ground. This is due to the neuro-muscular benefits of the higher cadence.

I regularly look at my watch and then count right foot strikes up to 15 and look back to the watch to see that it is 10 seconds later.

Good luck.