Inline Skating Training Franklin Park IL

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Bulldog Crossfit
(773) 809-3982
1520 Hannah Ave
Forest Park, IL
Monday 5:30 AM - 7:00 PM
Tuesday 5:30 AM - 7:00 PM
Wednesday 5:30 AM - 7:00 PM
Thursday 5:30 AM - 7:00 PM
Friday 5:30 AM - 6:00 PM
Saturday 8:00 AM - 11:00 AM
Sunday Closed
Fitness Center, Sports Training

Life Fitness
(847) 671-1078
5100 River Rd
Schiller Park, IL
Bally Total Fitness
(708) 336-3537
1000 W North Ave
Melrose Park, IL

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Ultimate Exposure
(708) 345-8808
1302 Winston Plz
Melrose Park, IL
Christian Aerobics Fitnes Assn
(773) 385-6684
1619 N Natoma Ave
Chicago, IL
River Grove Community Recreation Dept
(708) 453-5010
2601 Thatcher Ave
River Grove, IL
Hispano Soccer League
(773) 479-1425
6848 W Grand Ave
Chicago, IL
Leyden Township
(708) 453-5400
14 W Conti Pkwy
Elmwood Park, IL
(773) 622-1122
1921 N. Harlem Ave.
Chicago, IL
Bally Total Fitness
(708) 338-1135
1000 West North Avenue
Melrose Park, IL
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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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