Inline Skating Training Castle Rock CO

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Body Style Personal Fitness Ll
(720) 733-8455
5663 E Monument Dr
Castle Rock, CO
 
Jazzercise Castle Rock Fitness Center
(303) 877-3543
101 Briscoe St.
Castle Rock, CO
Programs & Services
Jazzercise

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Blue Water Holding Inc
(303) 663-9100
190 S Wilcox St Ste F
Castle Rock, CO
 
Rocky Mountain Krav Maga
(303) 681-2622
119 Wilcox St
Castle Rock, CO

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Curves Castle Rock CO
190 S. Wilcox Street, Ste. E
Castle Rock, CO
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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Curves For Women
(303) 663-9100
190 S Wilcox St Ste F
Castle Rock, CO
 
Castle Pines Golf Club
(303) 688-6000
1000 Hummingbird Dr
Castle Rock, CO
 
Curves
(800) 615-7352
190 S Wilcox St Ste. E
Castle Rock, CO

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Southern Cross Spa At Imagio
(303) 257-9186
205 6th St Ste B
Castle Rock, CO
 
Premier Pilates and Wellness
(303) 688-6117
406 Jerry St
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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