Inline Skating Training Dumfries VA

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Jazzercise Dumfries General Heiser Boys And Girls Club
(703) 368-4413
17565 Old Stage Coach Rd.
Dumfries, VA
Programs & Services

Data Provided By:
Fitness 4 U Inc
(703) 878-3400
4390 Kevin Walker Dr
Dumfries, VA
Montclair Golf Tennis and Swim Club
(703) 670-7503
16500 Edgewood Dr
Dumfries, VA
La Weight Loss Centers
(703) 580-8123
4155 Cheshire Station Plz
Woodbridge, VA
Dale City Recreation Center
(703) 670-7111
14300 Minnieville Rd
Woodbridge, 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
Real Fitness
(703) 963-2397
15804 Barcelona Ct.
Woodbridge, 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:
Ladies Workout Express
(703) 445-1001
16669 River Ridge Blvd
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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