Inline Skating Training Dumfries VA

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Fitness 4 U Inc
(703) 878-3400
4390 Kevin Walker Dr
Dumfries, VA
Princeton Woods Swim and Racquet
(703) 221-7269
17000 Naples Ln
Dumfries, VA
Southlake Recreation Association
(703) 878-7026
5070 Higgins Dr
Dumfries, VA
Potomac Club Gym
Woodbridge, VA
Anytime Fitness
(703) 441-1800
16705 River Ridge Boulevard
Woodbridge, VA
Jazzercise Dumfries General Heiser Boys And Girls Club
(703) 368-4413
17565 Old Stage Coach Rd.
Dumfries, VA
Programs & Services

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Montclair Golf Tennis and Swim Club
(703) 670-7503
16500 Edgewood Dr
Dumfries, VA
Healthy Inspirations of Dale City
(703) 590-4855
5505 Mapledale Plz
Woodbridge, VA
N Shape Fitness Center
(703) 680-0772
4323 Dale Boulevard
Dale City, VA
Sport & Health Clubs
(703) 897-0200
2950 Dale Boulevard
Dale City, VA
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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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