Inline Skating Training Castle Rock CO

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Lady of America
(303) 660-0654
562 E Castle Pines Pkwy
Castle Rock, CO
 
Blue Water Holding Inc
(303) 663-9100
190 S Wilcox St Ste F
Castle Rock, CO
 
Jazzercise Castle Rock Fitness Center
(303) 877-3543
101 Briscoe St.
Castle Rock, CO
Programs & Services
Jazzercise

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International Pga Golf Tournament
(303) 688-6000
Castle Pnes
Castle Rock, CO
 
Sweat Equity Inc
(303) 660-5307
1111 Annabar Dr
Castle Rock, CO
 
Castle Pines Golf Club
(303) 688-6000
1000 Hummingbird Dr
Castle Rock, CO
 
Aspenfalls Inc
(720) 733-6557
880 Happy Canyon Rd Ste 130
Castle Rock, CO
 
Advance Physical and Sport Therapy
(720) 733-3655
562 Castle Pines Pkwy
Castle Rock, CO
 
Village Fitness
(303) 688-4949
880 Happy Canyon Rd
Castle Rock, CO
 
Castle Pines Country Club
(303) 688-7400
6400 Country Club Dr
Castle Rock, CO
 
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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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