Inline Skating Training Beaverton OR

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Cross Fit Code Red
(503) 913-0401
12745 SW Walker Rd
Beaverton, OR
 
Tualatin Valley Youth Football
(503) 644-3104
4840 SW Western Ave Ste 700
Beaverton, OR
 
Tri D Sports
(503) 520-8743
12400 SW Broadway St
Beaverton, OR
 
Bo Jackson Fitness Center
(503) 671-6453
1 SW Bowerman Dr
Beaverton, OR
 
Revolution Parkour
(503) 746-4785
5651 Southwest Arctic Drive
Beaverton, OR
 
Hoop
(503) 644-2191
9685 SW Harvest Ct
Beaverton, OR
 
Park Place Athletic Club
(503) 644-3900
4925 SW Griffith Dr
Beaverton, OR
 
La Fitness
(503) 627-0737
2800 Southwest Hocken Avenue
Beaverton, OR
 
Oregon State Hockey Assoc
(503) 643-3550
4840 SW Western Ave Ofc
Beaverton, OR
 
Function Dynamics
(503) 646-8482
9923 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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