Inline Skating Training Independence MO

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Wilcox Karate Academy
(816) 461-4952
411 E 23rd St S
Independence, MO
 
Curves For Women
(816) 478-3302
17201 E Us Highway 40
Independence, MO
 
Golds Gym
(816) 252-0220
3520 S Noland Rd
Independence, MO
 
Golds Gym Independence
(816) 252-0220
3520 S. Noland Road
Independence, MO
 
Jazzercise Independence Fitness Center
(816) 350-7717
14310 E. 42nd St. S.
Independence, MO
Programs & Services
Jazzercise

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24 Hour Fitness
(816) 478-2440
3850 Crackerneck Rd
Independence, MO
 
Bateman Gatrost Chiropractic
(816) 795-5000
19501 E US Highway 40
Independence, MO
 
Kos US Martial Arts Center
(816) 781-3800
1815 S Evanston Ave
Independence, MO
 
Greater Kc Golden Gloves Association Inc
(816) 358-7775
11004 E US Highway 40
Independence, MO
 
Fitnessology
(816) 833-4118
10817 E 23rd St S
Independence, MO
 
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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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