Inline Skating Training Clackamas OR

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Beall George
(503) 658-3101
12300 SE 162nd Ave
Clackamas, OR
 
Clackamas Physical Conditioning
(503) 887-7441
14910 SE Morning Way #105
Clackamas, OR
 
24 Hour Fitness Clackamas Sport Gym
8720 SE Sunnybrook Blvd.
Clackamas, OR
Programs & Services
24-hr Operations, Circuit Training, Elliptical Trainers, Family Gym, Free Weights, Group Exercise Studio, Gym Classes, Gym Equipment, Personal Training, Special Services, Stair Climber, Stationary Bikes, Treadmill, Weight Machines

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Haven Of Rest Day Spa
(503) 698-1357
13159 Se 132nd Ave
Clackamas, OR
 
Curves Clackamas/Happy Valley OR
9895 SE Sunnyside Rd., Suite D
Clackamas, OR
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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East Side Athletic Club
(503) 659-3846
9100 SE Sunnyside Rd
Clackamas, OR
 
Pleasant Valley Golf Course
(503) 658-3101
12300 SE 162nd Ave
Clackamas, OR
 
Stout Mike
(503) 656-3301
16200 SE 82nd Dr
Clackamas, OR
 
Ya Ya Fitness
(503) 658-3533
14807 SE Oregon Trail Dr
Clackamas, OR
 
Jazzercise Clackamas Sunnyside Grange Hall
(503) 658-6379
13180 SE Sunnyside Rd.
Clackamas, OR
Programs & Services
Jazzercise

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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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