Inline Skating Training Arvada CO

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Susan M Duncan Family YMCA
(303) 422-4977
6350 Eldridge St
Arvada, CO
 
Weight Know More Medical Weight Loss
(303) 421-8105
9032 W 88th Ave
Arvada, CO
 
P T Solutions LLC
(303) 422-0694
8250 W 80th Ave Ste 12
Arvada, CO
 
Bally Total Fitness
(303) 351-5284
7635 W 88th Ave
Arvada, CO

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Full Fitness Facitility in Arvada Co.
(303) 421-8105
Denver, CO

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Curves
(800) 615-7352
6480 Ward Rd
Arvada, CO

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Curves Arvada
12351 W. 64th Ave.
Arvada, CO
 
Figures Of Arvada
(303) 421-6766
9050 W 88th Ave
Arvada, CO
 
Quick Trim Medical Weight Loss Inc
(303) 421-8105
9032 W 88th Ave
Arvada, CO
 
3 N 1 Fitness
(303) 421-8105
9032 W 88th Ave
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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