Inline Skating Training Decatur IL

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The Downtown Fitness Club
(217) 791-6195
132 S Water St
Decatur, IL
Curves Decatur IL - North
2605 N. Water Street, Ste. 103
Decatur, IL
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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Image Health & Fitness Inc
(217) 424-9925
2003 N 22nd St
Decatur, IL
Pla Mor Recreation Complex
(217) 362-5965
2121 N 22nd St
Decatur, IL
(800) 615-7352
2605 N Water St Ste. 103
Decatur, IL

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Sun Nfun Swim and Golf Club
(217) 877-6622
20 Sun and Fun Ct
Decatur, IL
Curves For Women
(217) 877-0687
1313 E Pershing Rd
Decatur, IL
Healthy Women
(217) 329-0011
3777 N Woodford St # 2
Decatur, IL
Decatur Family YMCA
(217) 872-9622
220 W Mckinley Ave
Decatur, IL

Data Provided By:
Greater Decatur Y
(217) 872-9622
220 W McKinley Ave
Decatur, IL
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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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