Inline Skating Training Honolulu HI

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Honolulu Bulls Soccer Club
(808) 955-8385
1680 Kapiolani Blvd
Honolulu, HI
 
Hawaii State Ballet Co
(808) 947-2755
1418 Kapiolani Blvd
Honolulu, HI
 
Gold's Gym
(808) 521-4653
768 South St
Honolulu, HI
 
Hawaiian Athlete Club
(808) 537-1131
423 Keawe St
Honolulu, HI
 
Manoa Marketplace
(808) 988-1118
Curves For Women
Honolulu, HI
 
Toshiko Takaezu Ceramics Stdo At the YWCA of Oahu
(808) 538-7061
1040 Richards St
Honolulu, HI
 
Ko Olina Resort and Marina
(808) 679-5300
Ko Olina Golf Club
Honolulu, HI
 
Spa At Honolulu Club the
(808) 543-3945
932 Ward Ave
Honolulu, HI
 
China Health
(808) 942-0858
835 Keeaumoku St Ste 207
Honolulu, HI
 
Beretania Tennis Club Inc
(808) 537-1079
1325 Victoria St
Honolulu, HI
 

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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