Inline Skating Training Arnold MO

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La Weight Loss Centers
(636) 282-1211
7 Arnold Mall
Arnold, MO
 
Body Works Total Fitness
(636) 343-2837
300 Biltmore Ste
Arnold, MO
 
Home Instead Senior Care
(636) 467-5902
4051 Jeffco Blvd Ste 5
Arnold, MO
 
Dance Productions Unlimited
(636) 287-6110
7 Fox Valley Ctr
Arnold, MO
 
Arnold Fitness
(636) 287-6656
951 W Outer Rd
Arnold, MO
 
Evolutions Salon And Day Spa
(636) 296-9588
3899 Vogel Rd
Arnold, MO
 
24 Hour Fitness Arnold Sport Gym
215 Arnold Crossroads
Arnold, MO
Programs & Services
24-hr Operations, Circuit Training, Elliptical Trainers, Family Gym, Free Weights, Group Exercise Studio, Gym Classes, Gym Equipment, Personal Training, Special Services, Stair Climber, Stationary Bikes, Treadmill, Weight Machines

Data Provided By:
The Studio at Contours Express
(636) 642-4483
118 Richardson Crossing
Arnold, MO
 
24 Hour Fitness
(636) 282-4224
215 Arnold Xrds Ctr
Arnold, MO
 
Ladies Workout Express
(636) 287-1188
18 Arnold Mall
Arnold, MO
 
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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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