Inline Skating Training Gorham ME

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Villaris Self Defense Center
(207) 642-3420
RR 25
Standish, ME
 
Curves Westbrook/Portland ME
26 Bridgton Road
Westbrook, ME
Programs & Services
Aerobics, Body Sculpting, Cardio Equipment, Cardio Equipment, Circuit Training, Group Exercise Studio, Gym Classes, Gym Equipment, Gym Sports, Silver Sneakers, Zumba

Data Provided By:
Curves Westbrook/Portland
26 Bridgton Road Suite 7
Westbrook, ME
 
Southern Maine Physical Therapy PA
(207) 854-1239
3 Westbrook Cmn
Westbrook, ME
 
Core Personal Training
(207) 854-1239
3 Westbrook Cmn
Westbrook, ME
 
Jazzercise Westbrook Fitness Center
(207) 739-9996
90 Bridge St.
Westbrook, NH
Programs & Services
Jazzercise

Data Provided By:
The Greater Portland School of Jukado
(207) 854-9408
90 Bridge St Ste 205
Westbrook, ME
 
Workout Fitness Services
(207) 871-8995
3 Karen Drive
Westbrook, ME
 
Golds Gym and Family Fitness
(207) 761-9099
8 Thomas Dr
Westbrook, ME
 
Pepper Dougherty Debbie Rdld
(207) 854-3663
201 Main St Ste 5
Westbrook, ME
 
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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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