Inline Skating Training Emporia KS

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Emporia Fitness
(620) 342-2348
2812 W 12th Ave
Emporia, KS
Emporia Country Club
(620) 342-0343
N Rural
Emporia, KS
Curves For Women
(620) 343-3400
1632 Industrial Rd
Emporia, KS
Blitz Of Emporia
(620) 342-8080
2918 W Us Highway 50
Emporia, KS
Emporia Recreation Center
(620) 340-6399
313 W 4th Ave
Emporia, KS
Duncan W Tim MD
(620) 343-6800
12 Chestnut
Emporia, KS
Emporia Center For Women
(620) 343-6565
1127 Chestnut St Ste 300
Emporia, KS
Glenn Jas N MD
(620) 343-1191
1301 W 12th Ave
Emporia, KS
Amend Douglas J MD
(620) 343-6565
1127 Chestnut St Ste 300
Emporia, KS
Esu Newman Division of Nursing
(620) 343-6800
12th ; Chestnut
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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