CCRAP Rhythm Method for Variable-Dynamic-Gear Paddling: Change "Gears" Over a Range of 300%

Описание: For discussion to go Surfski Kayak Facebook Group at   / 7587257578049899  

00:00 Introduction

03:17 CORRECTION: I meant to say that Adrián Carpente's Canoeing app on Garmin ConnectIQ was the only paddling app which provides Cadence (strokes per minute) with your watch mounted on the boat instead of on your wrist.

Medium CCRAP Gear: Target = 50
04:03 Paddle Gear Factor (PGF) 50: Divide stroke into 2 parts: Release ("out") on 1, Catch ("in") on 2

Medium Low CCRAP Gear: Target = 33
05:23 PGF 33: Divide stroke into 3 parts: "Out" on 1, "In" on 2

05:32 CORRECTION: Dividing a beat into 3 parts would normally be eighth-note triplets in music, not quarter-note triplets as I stated in the video. Quarter-note triplets divide 2 beats into 3 parts.

Low CCRAP Gear: Target = 25
06:52 PGF 25: Divide stroke into 4 parts: "Out on 1, "In" on 2

Medium CCRAP Gear (again): Target = 50
08:35 PGF 50 (again): Divide stroke into 2 parts: "Out on 1, "In" on 2

Medium High CCRAP Gear: Target = 67
09:05 PGF 67: Divide stroke into 3 parts: "Out on 1, "In" on 3

High CCRAP Gear: Target = 75
10:48 PGF 75: Divide stroke into 4 parts: "Out" on 1, "In" on 4

11:55 Summary & Discussion
CCRAP Gears from 25 to 75 represents a range of 300%, about the same gear range as modern racing road bikes

13:27 Low CCRAP Gear of 25 makes blade seem light and lively; I didn't like this low gear with its quick recovery initially, but have gotten much more used to it now.

13:58 I can now decouple my stroke rate from my recovery time, using either a slow (high gear) or quick (low gear) recovery (air time) at the same cadence

14:11 Tommy Yonley "misery workout" at a high CCRAP Gear of 75

Conclusions
15:08 Give it a try. You can use a metronome app (like MetroTimer for the iPhone) if you have difficulty dividing your stroke in 2, 3 and 4 parts.

16:30 WARNING about other non-CCRAP rhythm methods---they may not be as effective and reliable as the CCRAP Rhythm Method demonstrated here ;)

Gary Cziko, Ph.D.
Founder & Principal Research Scientist
California Center for Research to Advance Paddling
(CCRAP)