Inline Skating Training Derby KS

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Derby Recreation Commission
(316) 788-3781
801 E Market St
Derby, KS
 
Wichita Skywalkers Walking Clb
(316) 788-6406
1101 N Briarwood Rd
Derby, KS
 
Greens At Derby Clubhouse
(316) 788-3070
2600 Triple Crk
Derby, KS
 
The Body Shop
(316) 250-0088
834 N. Baltimore
Derby, KS
 
Cessna Employees Club
(316) 684-3971
2744 George Washington Blvd
Wichita, KS
 
Swan Fitness
(316) 788-7926
413 North Osage Road
Derby, KS
 
Curves For Women
(316) 789-8744
620 N Rock Rd # 340
Derby, KS
 
Contours Express
(316) 788-5150
1220 N Rock Rd Ste 300
Derby, KS
 
Wichita Skywalkers Walking Club
(316) 788-6406
1101 N Briarwood Rd
Derby, KS
 
Colvin Recreation Center
(316) 303-8023
2820 S Roosevelt St
Wichita, KS
 

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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