Inline Skating Training Fort Washington MD

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World Gym Fitness Center of Fort Washington
(301) 292-9000
12746 Old Fort Rd
Fort Washington, MD
 
Tantallon Country Club
(301) 292-1100
300 Saint Andrews Dr
Fort Washington, MD
 
Fitness Forever Reflexolog
(301) 248-8522
7200 Jaywick Ave
Fort Washington, MD
 
Body In Balance
(301) 292-7300
206 Pelican Garth
Fort Washington, MD
 
Fittness Forever Inc Reflexology Services
(301) 248-8522
7200 Jaywick Ave Apt 720
Fort Washington, MD
 
World Gym
(301) 292-9000
12746 Old Fort Road
Fort Washington, MD
 
Gilbert Group International
(301) 839-0110
9910 Edgewater Ter
Fort Washington, MD
 
World Gym Fitness Center
(301) 292-9000
12746 Old Fort Rd
Fort Washington, MD
 
World Gym and Fitness Fort Wash
(301) 292-9000
12746 Old Fort Rd
Fort Washington, MD
 
Fort Foote Recreation Center
(301) 839-9706
8310 Fort Foote Rd
Fort Washington, MD
 

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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