Inline Skating Training Bear DE

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Body Visions Fitness Center Inc
(302) 328-8484
835 Pulaski Highway
Bear, DE
 
Delaware Rock Gym Inc
(302) 838-5850
520 Carson Drive
Bear, DE
 
Athletic Gym Mats
(302) 836-1175
177 Rickey Blvd
Bear, DE
 
Curves For Women
(302) 838-7825
1156 Pulaski Hwy
Bear, DE
 
Club Brennan
(302) 838-9530
1 Primrose Dr
Bear, DE
 
Athletic Gym Mats
(302) 836-1175
177 Rickey Boulevard
Bear, DE
 
Body Visions Fitness Centre
(302) 328-6811
835 Pulaski Hwy
Bear, DE
 
Womers Mike 1614 Fitness & Ta
(302) 832-1614
1877 Pulasky St
Bear, DE
 
YMCA of Delaware
(302) 392-9622
630 Peoples Plz
Bear, DE
 
1614 Fitness & Aerobics
(302) 832-1614
1877 Pulaski Highway
Bear, DE
 

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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