Inline Skating Training Darien CT

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(203) 655-2300
72 Heights Road
Darien, CT
Elements Yoga and Wellness Center
(203) 655-9642
354 Heights Rd
Darien, CT
Lees School of Judo Karate Hapkido and Aikido
(203) 655-8518
128 Post Rd
Darien, CT
Dbp Services
(203) 655-7667
33 Richmond Dr
Darien, CT
Equinox Fitness Club Juice Bar
(203) 662-9390
72 Heights Rd
Darien, CT
Stelaur Yoga and Fitness Llc
(203) 656-2282
693 Post Rd
Darien, CT
Bodytuning LLC
(203) 655-9971
285 Tokeneke Rd
Darien, CT
Diet Center
(203) 655-6268
7 Tokeneke Rd
Darien, CT
(203) 655-9642
354 Heights Rd
Darien, CT
Curves For Women
(203) 655-0100
882 Post Rd
Darien, CT

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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