Inline Skating Training Glassboro NJ

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Four Seasons Health Spas
(856) 582-1366
State Highway 47
Glassboro, NJ
 
Rowan University
(856) 256-4000
201 Mullica Hill Rd
Glassboro, NJ
 
Glassboro Athletic Club Inc
(856) 881-8972
26 Cedar Ave
Glassboro, NJ
 
Retro Fitness of Glassboro
(856) 256-1500
864 Delsea Drive North
Glassboro, NJ
 
Curves
(856) 256-8555
852 Delsea Dr N
Glassboro, NJ
 
O D S Inc
(856) 582-1366
866 Delsea Dr N
Glassboro, NJ
 
Brookside Recreational Club
(856) 589-9632
Laporta Rd
Glassboro, NJ
 
South Jersey Kung Fu School
(856) 939-5586
444 New St E
Glassboro, NJ
 
Four Seasons Health Club
(856) 881-9418
626 Delsea Drive North
Glassboro, NJ
 
Four Seasons Health Spas
(856) 582-1366
State Highway 47 N
Glassboro, NJ
 

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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