Inline Skating Training Columbia MD

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Cove Condo Pool
(410) 730-8862
10113 Windstream Dr
Columbia, MD
Columbia Nautilus Center Athletic Club
(301) 596-3113
5435 Beaver Kill Rd
Columbia, MD
Curves Columbia
5565 Sterrett Place
Columbia, MD
Curves Columbia MD - West
5565 Sterrett Place, Ste. 105
Columbia, MD
Programs & Services
Aerobics, Body Sculpting, Cardio Equipment, Cardio Equipment, Circuit Training, Group Exercise Studio, Gym Classes, Gym Equipment, Gym Sports, Silver Sneakers, Zumba

Data Provided By:
Life Time Fitness - Columbia
(410) 953-0022
7220 Lee Deforest Drive
Columbia, MD
Tor Apartments Pool
(410) 730-9778
5818 Stevens Forest Rd
Columbia, MD
Atholton Swim Club
(410) 964-0068
Seneca Dr
Columbia, MD
(410) 772-1540
6570 Dobbin Rd
Columbia, MD
Jazzercise Columbia Fitness Center
(443) 745-6900
9221 Rumsey Rd.
Columbia, MD
Programs & Services

Data Provided By:
The Racquet Club At Hobbits Glen
(410) 715-3080
11130 Willow Bottom Dr
Columbia, MD
Data Provided By:

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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