Inline Skating Training Bainbridge Island WA

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Tracyton Soccer Club
(360) 662-8820
PO Box 302
Tracyton, WA
Bremerton Tennis and Athletic Club
(360) 692-8075
1909 NE John Carlson Rd
Bremerton, WA
Jazzercise Bremerton Masonic Temple
(360) 471-5208
1020 E. Perry Ave.
Bremerton, WA
Programs & Services

Data Provided By:
Envy Pole Fitness
(360) 930-2107
6710A Kitsap Way
Bremerton, WA
Kitsap Family YMCA
(360) 377-3741
60 Magnuson Way
Bremerton, WA
Westcoast Fitness
(360) 377-5250
5881 State Highway 303 NE
Bremerton, WA

Data Provided By:
Bremerton Ice Arena
(360) 405-0212
1921 Wheaton Way
Bremerton, WA
Doggy Style
(360) 405-0225
1132 Wheaton Way
Bremerton, WA

Data Provided By:
Curves For Women
(360) 479-7111
1748 NE Riddell Rd., Suite 205
Bremerton, WA
Bremerton Tennis & Athletic
(360) 692-8075
1909 NE John Carlson Rd
Bremerton, WA
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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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