Inline Skating Training Hillsboro OR

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24 Hour Fitness
(503) 356-1445
6095 SE Tualatin Valley Hwy
Hillsboro, OR
 
24 Hour Fitness Hillsboro Sport Gym
6095 SE Tualatin Valley HWY
Hillsboro, OR
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:
LA Fitness
(503) 640-7872
21970 Northwest Imbrie Drive
Hillsboro, OR
 
Tuality Community Hospital
(503) 681-1111
335 SE 8th Ave
Hillsboro, OR
 
American Family Karate and Fitness
(503) 848-2440
2950 SW Cornelius Pass Rd
Hillsboro, OR
 
Northwest Fitness Complex Inc
(503) 693-1231
2055 Se Tualatin Valley H
Hillsboro, OR
 
Cross Fit Hillsboro
(503) 747-7317
2074 NW Aloclek Dr # 411
Hillsboro, OR
 
Hawthorn Farm Club LLC
(503) 640-6404
4800 Ne Belknap Ct
Hillsboro, OR
 
Hawthorn Farm Athletic Club
(503) 640-6404
4800 NE Belknap Ct
Hillsboro, OR
 
Hillsboro Jazzercise
(503) 349-8890
591 Nw Queens Ct
Hillsboro, OR
 
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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