Inline Skating Training Dubuque IA

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Derby Grange Golf and Recreation
(563) 556-4653
13079 Derby Grange Rd
Dubuque, IA
Dubuque Snap Fitness
(563) 690-2447
4995 Radford Court
Dubuque, IA
Programs & Services
Circuit Training, Elliptical Trainers, Free Weights, Personal Training, Pilates, Stair Climber, Stationary Bikes, Towel Service, Treadmill, Weight Machines

Data Provided By:
Theisen Scott L Lmhc
(563) 557-5030
2699 John F Kennedy Rd
Dubuque, IA
Centurys Nautilus Health Club
(563) 583-8256
805 Century Dr
Dubuque, IA
Core Family Fitness Center
2600 Dodge Street
Dubuque, IA
Dubuque Tai Chi and Ki Gong Center
(563) 583-8256
805 Century Dr
Dubuque, IA
Dubuque Sports Complex
(563) 556-9893
12614 Nightingale Ln
Dubuque, IA
Alpine Tennis & Fitness Center
(563) 556-1234
1090 Cedar Cross Rd
Dubuque, IA
Westside Health and Fitness
(563) 582-3348
4005 Westmark Dr Ste 200
Dubuque, IA
B R Sports Ltd
(563) 557-8408
13878 Derby Grange Road
Dubuque, IA
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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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