Inline Skating Training Ankeny IA

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Anytime Fitness Ankeny, IA
(515) 965-8844
2785 North Ankeny Blvd, # 15- Briarwood Center
Ankeny, 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:
Metro Health & Fitness
(515) 963-7676
116 SE Lorenz Dr
Ankeny, IA
 
YMCA Ankeny Family
(515) 965-8800
1302 N Ankeny Blvd
Ankeny, IA
 
Martial Arts America
(515) 963-3494
621 S Ankeny Blvd
Ankeny, IA
 
Curves For Women
(515) 963-4072
701 N Ankeny Blvd
Ankeny, IA
 
Anytime Fitness
(515) 965-8844
2785 North Ankeny Blvd
Ankeny, IA
 
Metro Health and Fitness
(515) 963-7676
116 SE Lorenz Dr
Ankeny, IA
 
Ankeny Fitness Center
(515) 964-5332
423 S Ankeny Blvd
Ankeny, IA
 
Health Care Concepts
(515) 965-2040
7050 NE 14th St
Ankeny, IA
 
Ankeny Family YMCA
(515) 965-8800
1302 N Ankeny Blvd
Ankeny, IA
 
Data Provided By:

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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