Inline Skating Training Ames IA

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Curves Ames IA
620 Lincoln Way, Ste. 1
Ames, IA
Programs & Services
Aerobics, Body Sculpting, Cardio Equipment, Cardio Equipment, Circuit Training, Group Exercise Studio, Gym Classes, Gym Equipment, Gym Sports, Silver Sneakers, Zumba

Data Provided By:
Anytime Fitness Ames, IA
(515) 232-9539
414 South 17th St.
Ames, IA
Programs & Services
24-hr Operations, Cardio Equipment, Circuit Training, Elliptical Trainers, Free Weights, Parking, Personal Training, Spinning, Stair Climber, Stationary Bikes, Treadmill, Weight Machines

Data Provided By:
Curves For Women
(515) 232-3828
620 Lincoln Way
Ames, IA
 
Total Fitness Center
(515) 232-4741
2509 Grand Ave
Ames, IA
 
Anytime Fitness
(515) 268-0444
5820 West Lincoln Way
Ames, IA
 
Ames Racquet & Fitness Center
(515) 232-1911
320 S 17th St
Ames, IA
 
Ames Racquet & Fitness Center
(515) 292-4741
2622 Stange Rd # 101
Ames, IA
 
Ames Racquet and Fitness Center
(515) 232-1911
320 S 17th St
Ames, IA
 
Ames Racquet and Fitness Centers
(515) 232-4741
2509 Grand Ave
Ames, IA
 
Ames Golf and Country Club
(515) 232-8334
5752 Grge Wshngtn Crvr
Ames, IA
 
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Interval Training for Inline Skaters

By Barry Publow
 

A practice session of the Toronto Inline Skating Club

Jade Pauley leads the way at a Toronto Inline Skating Club practice, followed by Scott Pauley, Jesse Pauley, Morgan Williams and Herb Gayle.

Photo: Peter Doucet, Speed Skate World

Competing in a marathon is a lot like competing in a 10K. The pace changes often with periods of relaxed skating punctuated by hard surges as skaters chase breakaways or go on fliers of their own.

To be successful under these conditions, you need three things: endurance, acceleration, and the ability to recover.

Endurance will get you to the finish line; acceleration will allow you to keep up with surges in the pack; and the ability to recover will allow you to get the rest you need between surges.

One of the best tools for developing these skills is interval training.

Here are two interval workouts especially designed to prepare skaters for marathons:

Workout No. 1

  • warm up: 5 minutes at a constant pace, then 5 minutes progressing to race pace in the final minute.
  • 4 reps of 5 minutes at 80-85 percent effort with 3 minutes active recovery (very slow skating) between each.
  • rest - 8 minutes
  • 2 fartleks (variable speed interval) of 10 minutes each with 2-3 minutes rest.
  • rest - 3 minutes
  • 5 100m sprints with 90 seconds rest between them
  • cooldown: 10 minutes

Workout No. 2

  • warm up: 5 minutes at a constant pace, then 5 minutes progressing to race pace in the final minute.
  • 2 minutes on at 90 perent effort, followed immediately by 1 minut...

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