Inline Skating Training Arvada CO

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Premier Fitness and Wellness Center
(303) 431-2400
8330 W 80th Ave Ste 8
Arvada, CO
 
Full Fitness Facitility in Arvada Co.
(303) 421-8105
Denver, CO

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Mission Commons Bally Total Fitness
7635 W 88th Ave
Arvada, CO
Programs & Services
Bilingual staff, Cardio Equipment, Child Center, Group Exercise Studio, Indoor Track, Parking, Personal Training, Pilates, Pool, Raquetball, Reaction Cycling, Sauna, Steam Room, Whirl Pool, Yoga

Data Provided By:
Curves
(800) 615-7352
6480 Ward Rd
Arvada, CO

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North Jeffco Park and Recreation District
(303) 424-2739
13150 W 72nd Ave
Arvada, CO
 
Figures
(303) 421-6766
9050 W 88th Ave
Arvada, CO
 
Figures Of Arvada
(303) 421-6766
9050 W 88th Ave
Arvada, CO
 
3 N 1 Fitness
(303) 421-8105
9032 W 88th Ave
Arvada, CO
 
Bally Total Fitness
(303) 351-5284
7635 W 88th Ave
Arvada, CO

Data Provided By:
Bally Total Fitness
(303) 425-6966
7635 West 88th Avenue
Arvada, CO
 
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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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