Inline Skating Training Anoka MN

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Ramsey It Figures Inc
(763) 433-0773
14063 Saint Francis Blvd
Anoka, MN
Shannon Marie Salon & Day Spa
(763) 576-0003
9457 Highway 10 NW
Anoka, MN
It Figures
(763) 433-0773
14063 Saint Francis Blvd
Anoka, MN
Va Graphics
(763) 323-7000
6415 Highway 10 Nw
Anoka, MN
Piers Fitness Inc
(763) 427-0701
512 E River Rd
Anoka, MN
Snap Fitness
(763) 433-9083
3841 St. Francis Blvd.
Anoka, MN
Porter Bll prsnal Trning Ftnes
(320) 274-5976
10734 Imhoff Ave Nw
Annandale, MN
Curves Anoka
646 E. River Road
Anoka, MN
Shannon Marie Salon and Day Spa
(763) 576-0003
9457 Highway 10 Nw
Anoka, MN
Annandale Snap Fitness
(320) 274-7627
990 Elm St. Suite 300
Annandale, MN
Programs & Services
Circuit Training, Elliptical Trainers, Free Weights, Personal Training, Pilates, Stair Climber, Stationary Bikes, Towel Service, Treadmill, Weight Machines

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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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