Inline Skating Training Honolulu HI

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Y M C A of Honolulu
(808) 535-3556
1441 Pali Hwy
Honolulu, HI
 
Hawaii Youth Soccer Association
(808) 678-2020
94-718 Kaaoki Pl
Honolulu, HI
 
24 Hour Fitness Bishop Active Gym
1000 Bishop Street
Honolulu, HI
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

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Clark Hatch Fitness Center
(808) 536-7205
745 Fort Street Mall
Honolulu, HI
 
Joys European Facial LLC
(808) 951-8600
1600 Kapiolani Blvd
Honolulu, HI
 
Hawaii State Ballet Co
(808) 947-2755
1418 Kapiolani Blvd
Honolulu, HI
 
Hawaii Physical Therapy Inc
(808) 596-7200
725 Kapiolani Blvd
Honolulu, HI
 
Ko Olina Resort and Marina
(808) 679-5300
Ko Olina Golf Club
Honolulu, HI
 
Pacific Health and Fitness Consultants
(808) 599-5918
600 Kapiolani Blvd Ste 406
Honolulu, HI
 
Hawaiian Athlete Club
(808) 537-1131
423 Keawe St
Honolulu, HI
 
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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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