Inline Skating Training Dumfries VA

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Fitness 4 U Inc
(703) 878-3400
4390 Kevin Walker Dr
Dumfries, VA
 
Jazzercise Dumfries General Heiser Boys And Girls Club
(703) 368-4413
17565 Old Stage Coach Rd.
Dumfries, VA
Programs & Services
Jazzercise

Data Provided By:
Princeton Woods Swim and Racquet
(703) 221-7269
17000 Naples Ln
Dumfries, VA
 
Curves Dumfries VA
5556 Staples Mill Plaza
Woodbridge, VA
Programs & Services
Aerobics, Body Sculpting, Cardio Equipment, Cardio Equipment, Circuit Training, Group Exercise Studio, Gym Classes, Gym Equipment, Gym Sports, Silver Sneakers, Zumba

Data Provided By:
World Gym
(703) 680-0772
4343 Dale Boulevard
Dale City, VA
 
Montclair Golf Tennis and Swim Club
(703) 670-7503
16500 Edgewood Dr
Dumfries, VA
 
Southlake Recreation Association
(703) 878-7026
5070 Higgins Dr
Dumfries, VA
 
Anytime Fitness Woodbridge, VA- Garfield Estates
(703) 441-1800
16705 River Ridge Boulevard
Woodbridge, VA
Programs & Services
24-hr Operations, Cardio Equipment, Circuit Training, Elliptical Trainers, Free Weights, Parking, Personal Training, Spinning, Stair Climber, Stationary Bikes, Treadmill, Weight Machines

Data Provided By:
Jenny Craig Weight Loss Center
(703) 583-6700
2962 Prince Wms Pkwy
Woodbridge, VA
 
Dale City Rec Center Saltos Gymnastics
(703) 670-7112
14300 Minnieville Rd
Woodbridge, 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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