Inline Skating Training Fairfax Station VA

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Tigerden After School Tae Kwon DO
(703) 690-0213
8900 Village Shops Dr
Fairfax Station, VA
 
Tigerden Martial Arts
(703) 690-0213
8900 Village Shops Dr
Fairfax Station, VA
 
Fairfax Station Swim and Tennis Club
(703) 250-6604
6203 Arrngtn Dr
Fairfax Station, VA
 
Crosspointe Swim and Racquet
(703) 690-4895
8580 Oak Chase Cir
Fairfax Station, VA
 
Old Keene Mill Swim and Racquet Club Inc
(703) 440-3738
9506 Orion Ct
Burke, VA
 
Jazzercise Fairfax Station Metropolitan Fine Arts Center
(703) 372-1472
9015 Silverbrook Rd.
Fairfax Station, VA
Programs & Services
Jazzercise

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Gold's Gym
(703) 323-0624
5620-a Ox Road
Fairfax Station, VA
 
T and T Fitness
(703) 493-8746
8921 Swift Creek Rd
Fairfax Station, VA
 
Body Smart Fitness LLC
(703) 425-5586
6203 Simpson Patent Ct
Fairfax Station, VA
 
Burke Racquet & Swim Club
(703) 425-7270
6001 Burke Commons Rd
Burke, 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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