Inline Skating Training Bemidji MN

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Health Quest For Women
(218) 444-1434
2401 Hannah Avenue Northwest
Bemidji, MN
Bemidji Trap and Skeet Club
(218) 751-8806
4650 Cardinal Rd NW
Bemidji, MN
InCharge Fitness
(218) 444-8138
619 5th Street NW
Bemidji, MN
Fusion Dance & Fitness Center
(218) 209-6597
610 Railroad St S
Bemidji, MN
Health Quest For Women
(218) 444-1434
2401 Hannah Ave NW
Bemidji, MN
CBS Fitness
(218) 751-7181
3455 Laurel Dr NW
Bemidji, MN
Curves For Women
(218) 759-8402
519 Anne St NW # F
Bemidji, MN
North Country Snowmobile Club
(218) 755-9391
7550 Cardinal Rd NW
Bemidji, MN
Stember Chiropractic
(218) 751-9440
1409 Bemidji Ave N
Bemidji, MN
Anytime Fitness
(218) 444-5529
804 Paul Bunyan Drive S
Bemidji, MN

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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