Inline Skating Training Ellenwood GA

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Viar Enterprises Inc
(770) 323-5553
1790 Panola Rd
Ellenwood, GA
 
Gold's Gym
(770) 474-8168
1790 Panola Rd
Ellenwood, GA
 
Body Of Steel Inc
(770) 322-1635
351 Chateauguay Dr
Ellenwood, GA
 
Ladies Workout Express
(770) 808-1449
4816 Flat Shoals Parkway
Decatur, GA
 
Marvels Day Spa
(404) 243-5958
4415 Flat Shoals Pkwy
Decatur, GA
 
Golds Gym Ellenwood
(770) 323-5553
1790 Panola Rd
Ellenwood, GA
 
Ladies Workout Express
(678) 284-0190
2822 E Atlanta Rd
Ellenwood, GA
 
Aja Concept Enterprises Inc
(404) 270-1030
4919 Flat Shoals Pkwy
Decatur, GA
 
Jem Bodies Fitness
(678) 698-8583
2938 Chapel View Pl
Decatur, GA
 
Body By Ford Inc
(404) 243-1274
2478 Shiloh Dr
Decatur, GA
 

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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