Inline Skating Training Bourbonnais IL

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Aspen Ridge Golf Crse Across From Northfield Mall
(815) 939-1742
Larry Powers Rd
Bourbonnais, IL
 
Cardinal Fitness
(815) 933-1400
350 Main St NW
Bourbonnais, IL
 
Curves For Women
(815) 929-9833
171 E Bethel Dr
Bourbonnais, IL
 
Wellness & Fitness Center
(815) 936-3230
21 Heritage Dr # 100
Bourbonnais, IL
 
Riverside Health Fitness Center
(815) 929-1200
100 Fitness Dr
Bourbonnais, IL
 
Jojo Sayson's Physical Therapy and Rehabilitation
(815) 936-1992
586 William Latham Dr
Bourbonnais, IL
 
Curves
(800) 615-7352
171 E Bethel Dr
Bourbonnais, IL

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Curves Bourbonnais IL
171 E. Bethel Drive
Bourbonnais, IL
Programs & Services
Aerobics, Body Sculpting, Cardio Equipment, Cardio Equipment, Circuit Training, Group Exercise Studio, Gym Classes, Gym Equipment, Gym Sports, Silver Sneakers, Zumba

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Riverside Health Fitness Center
(815) 929-1200
100 Fitness Dr
Bourbonnais, IL

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Riverside Health and Fitness Cntr
(815) 932-5020
100 Fitness Dr
Bourbonnais, IL
 
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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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