Stroke Rate for Training and Competition in Kayak and Canoes

Why is stroke rate such an important variable that at major competitions, coaches often cycle alongside and do nothing else but record frequencies?

The reasons are manifold, and here we want to get to the bottom of them. Let's start with training, where training zones are often linked to stroke rates. Recommendations for different boat classes in various training zones can be found in these ranges:

Coaches often interpret excessively high frequencies as a sign that the athlete is not finding "grip" in the water and is therefore only achieving the desired intensity through higher stroke rates. But why are excessively high frequencies so harmful in training (sprints excluded)?

To understand this, one must consider the options an athlete has for controlling intensity on the water. Either more strokes per minute can be made, or the force per stroke can be increased. Increasing the force per stroke is limited by our maximum strength and the ability to find grip in the water, while increasing the frequency seems like an easier solution to reach the desired intensity.

If an athlete does not learn to achieve the desired intensity with low frequency and powerful strokes, they will likely be unable to push themselves to their limit during a race. Especially on shorter distances, a limit is reached at about 160 strokes per minute where the frequency cannot be increased further. Therefore, those who have already trained at high frequencies during lower-intensity sessions will have no room left to increase their pace during the race. 

It is quite different for athletes who already achieve high boat speeds in training at 60-70 strokes per minute. They have "room to move" and can determine their intensity precisely via their stroke rate.

For these athletes, there is a clear correlation between intensity and frequency, which is why coaches can judge the pacing of a race by monitoring the progression of the stroke rate. The optimal stroke rate for various race distances is practiced in training during specific race simulations and is then executed during the competition. 

Canoe Marathon and Surfski

In these disciplines, long distances are covered, paddles are often chosen smaller, and frequencies above 70 strokes per minute are not uncommon for endurance intensities. Since top speeds are of less interest in these areas, this does not harm competitive performance. On the contrary: high frequencies with less pressure avoid fatiguing force peaks in the paddle stroke, thereby enabling high speeds over very long distances.

In summary, choosing the right frequency in training allows one to hit the right intensity in competition without changing the stroke structure learned during training.