Inline Skating Training Andalusia AL

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USA Gym & Fitness Center
(334) 222-5828
1015 E Three Notch St
Andalusia, AL
 
Old Pine Golf Course
(334) 222-3242
24908 Harmony Church Rd
Andalusia, AL
 
Boland Lanes
(334) 222-3331
206 W Bypass
Andalusia, AL
 
Body Conscious
(334) 493-7050
204 Williams St
Opp, AL
 
USA Gym & Fitness Center
(334) 222-5828
1015 E Three Notch St
Andalusia, AL
 
Alabama Hiking Trail Society
(334) 427-4445
110 Crescent St
Andalusia, AL
 
USA Gym and Fitness Center
(334) 222-5828
1015 E Three Notch St
Andalusia, AL
 
Body Conscious
(334) 493-7050
204 Martin Luther King Drive
Opp, AL
 
Oasis Fitness Spa Salon
(334) 222-2820
123 Hillcrest Dr
Andalusia, AL
 
Curves of Andalusia
(334) 222-3541
200 Westgate Plz
Andalusia, AL
 

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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