Inline Skating Training Beaverton OR

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Oregon State Hockey Association
(503) 526-1713
4840 SW Western Ave Ofc
Beaverton, OR
 
Elsie Stuhr Center
(503) 643-9434
5550 SW Hall Blvd
Beaverton, OR
 
Oregon State Hockey Assoc
(503) 643-3550
4840 SW Western Ave Ofc
Beaverton, OR
 
Westside Metros Soccer Club
(503) 626-2975
4840 SW Western Ave Ste 20
Beaverton, OR
 
Revolution Parkour
(503) 746-4785
5651 Southwest Arctic Drive
Beaverton, OR
 
Park Place Athletic Club
(503) 644-3900
4925 SW Griffith Dr
Beaverton, OR
 
Curves For Women
(503) 671-9316
10201 SW Beaverton Hillsdale
Beaverton, OR
 
Bo Jackson Fitness Center
(503) 671-6453
1 SW Bowerman Dr
Beaverton, OR
 
Learn To Swim
(503) 292-1890
9470 SW Beavertn Hllsdle Hwy
Beaverton, OR
 
Going Vertical
(503) 644-3069
6240 SW Arctic Dr
Beaverton, OR
 

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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