Inline Skating Interval Training Waterville ME
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How to Train for a 10K or Half Marathon
By Rob Bell
Rob Bell on his way to victory in the 2008 Badger Inline Marathon.
So you've spent most of your season training for full marathons, but now you're getting ready for something shorter ... let's say a 10K or half marathon (20K).
How do you get ready?
Simple, says Rob Bell, one of the top skaters in the National Roller Cup. Basically, increase your intensity and reduce your duration.
Half marathons and 10Ks are not that much different than full marathons, Bell says. The shorter the race, the faster and steadier the pace. But otherwise, it's the same old ballgame.
To get ready for the shorter events, do some hard-intensity interval training a few times a week, Bell says. You've probably already been doing some interval training (if you have been training for full marathons). So just increase the intensity of the intervals — in other words, skate harder and faster — and reduce the distance. "Do fast intervals and be able to sustain them for 90 seconds."
To up your intensity, "you might want to try getting behind a cyclist or a faster skater," Bell says.
And if you're going to compete in a 10K, get a taste for what it will be like by skating hard and fast for 15 to 20 minutes. "Be sure you can skate full-out for 15 minutes," because that's basically what a 10K is all about.
Currently, Bell is getting ready for the NROC Mid-Distance Championships, Aug. 15 and 16, in Sain...
Is Interval Training Good for Skaters?
Nov. 4, 2009
Is Interval Training Important?
Dear Bill: Could you please give your opinion about interval training. Thanks in advance, LauriHi, Lauri: If you want to be a top skater, interval training is a must. Done correctly, it helps you develop both speed and endurance. I am a big believer in 500-meter intervals, which I consider the basis of speed skating. You can't succeed in an inline marathon without a fast 500 meters, and that's just what you develop with 500-meter intervals. Interval training also builds your tolerance to lactic acid, which causes the burning in your muscles when you are pushing them hard.
Some skaters favor intervals of other lengths. Sprinters often do lots of 200-meter intervals while endurance skaters often stretch their intervals to 5000 meters. But for most skaters, I recommend 500-meter intervals.
It's usually best to do 500-meter intervals in a group setting or practice. That way the intensity is more likely to stay high from start to finish. If you are training alone, you may have better results with 400- or 300-meter intervals.
Either way, here's an outline of how to build interval training into your skating season:
Training Solo - Ask Bill Begg!
June 11, 2009
Training Solo for Sprints
Dear Bill: I compete in short distance races: 300, 500 and 1000 meters. But I train alone and am not sure how to best prepare for events. I particularly wonder what would help me improve my performance in the final laps of 500 and 1000 meter races? Thanks a lot, Emiliano Jujuy, ArgentinaHi, Emiliano: As far as I'm concerned, 500 meters is the most important distance. If you don't have a good 500 meters, you stand no chance of winning a bunch sprint in a big marathon, let alone, suceeding in sprint events. At high level competitions, there are usually 500 meter heats, quarter-finals and semis prior to the finals, so in addition to speed, you need stamina to win. Not knowing how much time you have for training, I can't make precise recommendations. But here are some general suggestions: 1) Interval training Do an interval workout at least once a week. Early in the season, during the general preparation phase of training, skate: During the mid-season, skate: During the full competition season, skate: 2) ATP sprints The goal of ATP training (named for adenosine triphosphate, the chemical used by the body to store energy) is to increase your explosive power, the kind you can tap into for quick bursts of speed that last a maximum of 15 seconds. This training is sports specific, meaning it must match what you do in your sport, and it should be kept separate from aerobic (lower intensity) and anaerobic (intense) parts of your workout. For your ATP workout, skate: 3) Ladders Skate the following sequence up and down in the order listed: Ladders are good when you're training alone because they prevent boredom and force you to sk...
1) Interval training
Do an interval workout at least once a week.
Early in the season, during the general preparation phase of training, skate:
During the mid-season, skate:
During the full competition season, skate:
2) ATP sprints
For your ATP workout, skate:
Skate the following sequence up and down in the order listed:
Ladders are good when you're training alone because they prevent boredom and force you to sk...