Inline Skating Training Gig Harbor WA

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Edge Pilates
(253) 514-8710
11505 Burnham Dr NW
Gig Harbor, WA

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YMCA Gig Harbor
(253) 853-9622
10550 Harbor Hill Dr NW
Gig Harbor, WA
 
Gateway Fitness LLC
(253) 853-3450
2619 Jahn Ave Nw Ste 62
Gig Harbor, WA
 
Gig Harbor Yoga Center
(253) 857-5610
7700 Pioneer Way # 201
Gig Harbor, WA
 
GIG Harbor Athletic Club Inc
(253) 858-8777
2002 36th St NW
Gig Harbor, WA

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Institute For Fitness & Health
(253) 857-4481
3615 Harborview Dr # C
Gig Harbor, WA
 
Harbor Health and Wellness Ctr
(253) 857-2687
3308 Uddenberg Ln Ste B
Gig Harbor, WA
 
Pilates Body
(253) 853-6200
6515 43rd Avenue Ct Nw
Gig Harbor, WA
 
Gig Harbor Athetic Club-Soccer Center
(253) 858-8997
2002 36th Street Northwest
Gig Harbor, WA
 
Anytime Fitness
(253) 509-2747
5275 Olympic Dr NW
Gig Harbor, WA

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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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