Inline Skating Training Emmaus PA

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Victory Fitness and Dance Center
(610) 967-4897
4350 Chestnut St
Emmaus, PA
 
Lehigh Valley Martial Arts
(610) 966-2234
544 Jubilee St
Emmaus, PA
 
Tramontin Chiropractic Wellness Center
(610) 966-2726
173 E Main St
MacUngie, PA
 
Little Gym Of Lehigh Valley
(888) 848-0128
6465 Village Ln
Macungie, PA

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Symmetrical Energy Arts
(610) 336-7500
5930 Hamilton Blvd
Allentown, PA
 
Emmaus Snap Fitness
Harrison Street and 3rd Street
Emmaus, PA
Programs & Services
Circuit Training, Elliptical Trainers, Free Weights, Personal Training, Pilates, Stair Climber, Stationary Bikes, Towel Service, Treadmill, Weight Machines

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Meadow Pool Swim Club
(610) 965-8200
10 Harrison St
Emmaus, PA
 
Open Heart Yoga and Wellness Center
(610) 336-9505
1344 Route 100
MacUngie, PA
 
O2 OxyFit Gym
(610) 391-0040
6480 Alburtis Road
Macungie, PA
 
Suzanne Ickes Registered Dietitian
(610) 597-1512
6083 Hamilton Blvd
Allentown, PA
 
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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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