Inline Skating Training Germantown MD

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(301) 515-8908
13097 Wisteria Drive
Germantown, MD
The Little Gym of Germantown
(240) 686-1640
18313 Leaman Farm Road
Germantown, MD
BMI Karate
(301) 972-0200
12627 Wisteria Dr # A
Germantown, MD
Montgomery Cnty Roadrunner Clb
(301) 353-0200
18476 Stone Hollow Dr
Germantown, MD
Jazzercise Germantown Fitness Center
(301) 330-0896
13404 Kingsview Village Ave.
Germantown, MD
Programs & Services

Data Provided By:
Fitness First
(301) 972-4800
Fox Chapel Ctr
Germantown, MD
Planet Fitness
(240) 720-7444
13031 Wisteria Dr
Germantown, MD
Fitness First
(301) 972-4800
19757 North Frederick Road
Germantown, MD
Fitness Insight
(301) 515-5060
13402 Queenstown Ln
Germantown, MD
Chadswood Swimming Pool
(301) 540-9821
11301 Bent Creek Ter
Germantown, MD
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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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