Inline Skating Training Hays KS

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Sturdy Bodies
(785) 628-1578
201 W 10th St
Hays, KS
Main Street Gym and Fitness
(785) 625-9404
806 Main St
Hays, KS
Sun Yis Traditional Taekwondo Academy
(785) 625-4718
217 W 10th St
Hays, KS
Curves For Women
(785) 650-0910
1702 Vine St
Hays, KS
Smoky Hill Country Club
(785) 625-7377
3303 Hall St
Hays, KS
Curves Hays KS
1702 Vine Street
Hays, KS
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:
Hays Recreation Commission
(785) 623-2653
1105 Canterbury Dr
Hays, KS
A Bodyscan 2010
(785) 625-7890
2707 Vine St Ste 4
Hays, KS
Changes of Hays
(785) 301-2126
1710 Henry Drive
Hays, KS
Center For Health Improvement
(785) 623-5900
2500 Canterbury Dr
Hays, KS
Data Provided By:

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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