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Is There a Running Cadence That's Best for You?
Benefits of foam rolling, why shorter bicycle cranks are faster, and your running cadence
Matthew Sharpe
April 25, 2025
TOGETHER WITH BLUESEVENTY
Good morning everyone,
It’s not too much longer till my next race at IRONMAN 70.3 St. George, and after a couple of injury setbacks I’m just starting to feel like I’m getting back to a normal training routine. Would I call what I’m doing now “panic training?”
Yes, I would 😆
I’ve told a few people it feels like I’m trying to land a plane in a heavy storm without any instruments. There’s a high likelihood of crash landing. But if I can just make it through the next week or so without any issues than maybe, just maybe, I can land the plane and put in a better-than-expected performance on race day!
I think a few of you are also going to be competing, so if you are going to be in St. George and want to meet up please respond to this email. It’s always a blast meeting Tempo athletes IRL!
In today’s edition:
💪 How you can feel fresh with foam rolling!
🚴 Could a shorter crank shorten your bike splits?
🏃 And what running cadence is best for you?
Thanks for being here.
-Matt Sharpe, newsletter editor
Have a triathlete in your life who can't stop swimming, biking, or running? Fire this off to them. Forwarded from a friend? Sign-up for free.
ONE BIG THING
What Actually Happens When You Foam Roll?
Over the years, foam rolling has become a staple of most endurance athlete’s training routines. It can be incredibly satisfying to find that right spot while rolling and feel much-needed muscle relief 💆
What is it?
Foam rolling is a self-myofascial release technique, which essentially is like getting a massage without paying for one! The classic roller is made of foam of varying density and lengths. And, in recent years there have been various innovations in the roller space.
Texture: Some rollers have ridges and knobs to help apply more pressure to specific areas of the body.
Vibration: Certain rollers have vibration capabilities that help promote further blood flow to the muscles and are just nice on the body.
What actually happens when rolling?
Similar to when a masseuse presses on that one brutal spot on your quad, the act of foam rolling uses friction to help release tension. Why so tense? Its all thanks to your fascia.
Your fascia is a sheath of connective tissue that surrounds your muscles, tendons, and pretty much everything in your body.
When you train, your fascia becomes stiff and dense, and this creates stiffness in your muscles.
Over time if this fascial stiffness is not addressed it can restrict flexibility, range of motion, and lead to injuries 😱
Does foam rolling really help?
Other than athletes just saying they “feel better” after rolling, there have been studies that show the benefits can include:
Reduced muscle stiffness, and increased range of motion, and the ability for joints to move better.
Improve short-term flexibility and the ability of soft tissues to elongate.
Prevent or lessen post-workout soreness by promoting blood flow.
How to roll properly
There are plenty of opinions on how to foam roll correctly. We think the best way is to roll up and down a muscle group until you find a tight/painful spot. You should then hold on that spot until the pain and discomfort starts to dissipate. This means the fascia is releasing.
This video has some great insight into correct rolling technique.
Foam rolling for triathletes
Triathlon involves a lot of sports, so there are a lot of potential spots to hit with the foam roller!
Start with these five prime mover muscles as they are doing the bulk of the work:
🦵 Quad muscles
🐮 Calves
🔙 Quadratus Lumborum (key back muscle)
Happy rolling!
TOGETHER WITH BLUESEVENTY
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TEMPO TALKS PODCAST
What Does a Landmark Sleep Study Mean for Your Training?
Who won in the massive IRONMAN/T100 matchup? And why IRONMAN Texas is like an early World Championships!
All this and more in the latest episode of the Tempo Talks podcast.
Together with The TriDoc, we bring you the biggest stories in Triathlon,
Training tips to make you faster,
And breakdowns of the latest in sports science and performance!
FAVORITES
🚴♂️ Crank length and performance: Could your next fastest bike split be a shorter crank length away? According to the experts, by going shorter you can increase power, reduce discomfort, and improve your aerodynamics? But how short should your crank length be? Find out here! (TrainingPeaks)
🏃♂️ Your running cadence: “You should run at a cadence of 180 steps per minute.” A universal piece of advice in the running world. But does that actually make sense for you? Most likely not. Optimal cadence can change with run speed, and varies based on an individual’s height. So how can you get a handle on your cadence? This infographic explains. [Sports Chiro Luke]
😌 Meditating benefits: Are you looking for a little more Zen in your life? Well, if you want to sleep better and enjoy other unique benefits, you might want to try meditating! [Well and Good]
🥑 Avoid nutrition mistakes: Dialing in your nutrition can be complicated. Trying to nail it while also training for three different sports? Very hard! So if you can avoid these six triathlon nutrition mistakes, you’re probably doing a great job! [Fuelin]
🍿 Hollywood drama: Is it a city scorned? Or a just bureaucratic shuffle. In any case, Long Beach has officially been dropped as the host city for the LA28 Olympic Triathlon. In its place, a “more iconic” Venice Beach. But is there bad blood from the quick decision? Find out here. [Triathlete]
REEL TIME
Just saying it would be even faster in an aero helmet!
QUICK NEWS
Ageless athlete: This 78 year old athlete says “a triathlon a day” keeps him young! [Illawara Mercury]
Hydration rules: World Triathlon has updated it’s hydration rules for 2025 and beyond. Important reading if you plan on competing in a World Championship race or the like! [Slowtwitch]
First-time athletes: It was a Good Friday for the sport as a number of triathletes competed for the first time in Oxfordshire. [Oxford Mail]
Speeding special: In what is an incredible flex to his training buddies, Dublin triathlete John Blake was pulled over by the gardaí for going 62km/h in a 50 zone. He was let off with a warning. [Sticky Bottle]
Cannes we race: This weekend’s Cannes International Triathlon is expected to be another epic affair with over 3500 athletes registered! [Cannes.com]
LATEST EDITIONS
IRONMAN Texas preview. Plus: how to nail your caffeine intake!
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