Inline Skating Training Grants Pass OR

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Jazzercise Grants Pass Redwood Avenue Grange
(541) 441-4090
1830 Redwood Ave.
Grants Pass, OR
Programs & Services
Jazzercise

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Premier Fitness & Bella Tans
(541) 474-9412
1960 SW G St
Grants Pass, OR
 
Grants Pass Golf Club
(541) 476-2454
Office
Grants Pass, OR
 
Southern Oregon Yoga Center
(541) 956-1583
1330 NW 6th St
Grants Pass, OR
 
Curves Grants Pass
1885 NE 7th Street
Grants Pass, OR
 
Curves Grants Pass
1515 Redwood Avenue
Grants Pass, OR
 
Pilates Bliss Work Exercise Studio
(541) 476-3307
1309 NE 7th St Ste C
Grants Pass, OR
 
Nitro Fit Gyms
(541) 956-0300
144 Southwest G Street
Grants Pass, OR
 
YMCA
(541) 474-0001
1000 Redwood Ave
Grants Pass, OR
 
Anytime Fitness Grants Pass, OR
(541) 479-6900
304 NE Agness Ave
Grants Pass, OR
Programs & Services
24-hr Operations, Cardio Equipment, Circuit Training, Elliptical Trainers, Free Weights, Parking, Personal Training, Spinning, Stair Climber, Stationary Bikes, Treadmill, Weight Machines

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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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