Inline Skating Training Emporia KS

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Renal Care Group Emporia
(620) 343-6800
1201 W 12th Ave
Emporia, KS
Newman Regional Health
(620) 343-6810
1201 W 12th Ave
Emporia, KS
Emporia Physical Therapy
(620) 342-4100
1024 W 12th Ave
Emporia, KS
Dorsey Robert F MD
(620) 343-6800
2522 W 15th Ave
Emporia, KS
Emporia State
(620) 341-6778
Recreation Programs Student Recreation Center
Emporia, KS
Amend Douglas J MD
(620) 343-6565
1127 Chestnut St Ste 300
Emporia, KS
Emporia Recreation Center
(620) 340-6399
313 W 4th Ave
Emporia, KS
Blitz Of Emporia
(620) 342-8080
2918 W Us Highway 50
Emporia, KS
Curves For Women
(620) 343-3400
1632 Industrial Rd
Emporia, KS
Newman Memorial County Hospital
(620) 343-6810
1201 W 12th Ave
Emporia, KS

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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