Inline Skating Training Decatur AL

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Red Jasper Spa
(256) 584-0129
211 2nd Ave SE
Decatur, AL
 
Websters Karate
(256) 350-5722
113 6th Ave NW
Decatur, AL
 
Lady Works
(256) 350-8353
1820 6th Ave SE Ste D
Decatur, AL
 
Decatur Athletic Club
(256) 355-7707
1821 Beltline Road Southwest
Decatur, AL
 
Burning Tree Athletic Club
(256) 355-9595
Indian Hills Rd
Decatur, AL
 
Sports Fit
(256) 353-5466
1530 6th Ave SE
Decatur, AL
 
Decatur Athletic Club
(256) 350-7070
219 2nd Ave SE
Decatur, AL
 
Southeastern Tang Soo DO Karate Studio
(256) 350-5722
113 6th Ave NW
Decatur, AL
 
Decatur Athletic Club
(256) 350-7070
215 2nd Ave SE # F
Decatur, AL
 
Dancers Inc
(256) 355-2996
1130 4th Ave SE
Decatur, AL
 

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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