Inline Skating Training Gladstone MO

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24 Hour Fitness Gladstone Active Gym
301 N.E. Englewood Road
Kansas City, MO
Programs & Services
24-hr Operations, Circuit Training, Elliptical Trainers, Family Gym, Free Weights, Group Exercise Studio, Gym Classes, Gym Equipment, Personal Training, Special Services, Stair Climber, Stationary Bikes, Treadmill, Weight Machines

Data Provided By:
Curves For Women
(816) 468-0032
8123 N Oak Trfy
Kansas City, MO
Choon Lees Academy of Tae Kwon DO
(816) 436-5909
121 NE 72nd St
Kansas City, MO
Olympic Gym & Fitness
(816) 468-5588
7932 N Oak Trfy
Kansas City, MO
Curves Gladstone
5601 NE Antioch Road
Gladstone, MO
Gold's Gym
(816) 454-2700
1141 NE Vivion Rd
Kansas City, MO
Choon Lees Black Belt Academy Ndo and Ntls Ftnss Ce
(816) 436-5909
121 NE 72nd St
Kansas City, MO
Impact Fitness
(816) 214-5046
1406 Northwest Vivion Road
Kansas City, MO
Steele Gym & Fitness
(816) 468-5588
7932 North Oak Trafficway
Kansas City, MO
Maple Woods Fitness Center
(816) 437-3555
3100 NE 83rd St
Kansas City, MO
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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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