Inline Skating Training Defuniak Springs FL

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Curves of Defuniak
(850) 951-2727
756 Baldwin Ave
Defuniak Springs, FL
Fitness in Motion
(850) 951-1112
650 US Highway 331 S
Defuniak Springs, FL
(866) 959-2398
756 E. Baldwin Avenue
Defuniak Springs, FL

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Gym Miami
(305) 444-8746
2980 Sw 21st Ter
Coral Gables, FL
Curves Lantana
125 F Hypoluxo Road
Lantana, FL
Family Fitness Center
(850) 951-0556
1756 US Highway 90 W
Defuniak Springs, FL
Quick & Fit
(850) 951-1112
650 US Highway 331 S
Defuniak Springs, FL
Bally Total Fitness Dale Mabry Hwy
(813) 908-8307
14350 N Dale Mabry Hwy
Tampa, FL
Southeast Fitness Sales I
(305) 864-6731
7823 Collins Ave
Miami, FL
Anytime Fitness
(321) 637-0740
3806 Murrell Road
Rockledge, FL
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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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