Inline Skating Training Ashburn VA

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Mountain Kim Martial Arts
(703) 724-0700
44110 Ashburn Village Blvd
Ashburn, VA
Butterfly Life of Ashburn
(703) 220-6980
44260 Ice Rink Plaza
Ashburn, VA
Ashburn Village Sports Pvln
(703) 729-0581
20585 Ashburn Village Blvd
Ashburn, VA
Golds Gym Ashburn
(703) 858-5530
20099 Ashbrook Pl
Ashburn, VA
Butterfly Life of Ashburn
(703) 953-1873
44260 Ice Rink Plaza Suite 110
Ashburn, VA
La Boxing
(703) 724-9533
20937 Ashburn Rd # 130
Ashburn, VA
Asburn Fitness Center
(703) 724-4000
20925 Professional Plz
Ashburn, VA
Jazzercise Ashburn East Williams Martial Arts
(703) 407-3183
43930 Farmwell Hunt Plaza
Ashburn, VA
Programs & Services

Data Provided By:
(800) 615-7352
20604 Gordon Park Sq Ste. 150
Ashburn, VA

Data Provided By:
Elite Fitness Concepts
(703) 723-0075
42910 Winkle Dr # 105
Ashburn, VA
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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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