Inline Skating Training Bangor ME

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Bangor Home Recreation Center
(207) 945-0028
167 Target Cir
Bangor, ME
 
Penobscot Snowmobile Club
(207) 848-2490
Bog Rd
Bangor, ME
 
Cross Fit Bangor
(207) 217-6565
12 South St # 3
Bangor, ME
 
Camp G Peirce Webber Bangor YMCA
(207) 941-2815
127 Hammond St
Bangor, ME
 
Union Street Athletics
(207) 942-3200
366 Griffin Rd
Bangor, ME
 
Curves For Women
(207) 262-1090
89 Hillside Ave
Bangor, ME
 
Golds Gym Holiday Health
(207) 947-0763
424 Odlin Rd
Bangor, ME
 
Bangor Athletic Club
(207) 947-2582
185 Harlow St # 10
Bangor, ME
 
Planet Fitness
(207) 262-5800
635 Broadway
Bangor, ME
 
YWCA Bangor Brewer
(207) 941-2808
17 2nd St
Bangor, ME
 

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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