Inline Skating Training Independence MO

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Bateman Gatrost Chiropractic
(816) 795-5000
19501 E US Highway 40
Independence, MO
 
Wilcox Karate Academy
(816) 461-4952
411 E 23rd St S
Independence, MO
 
Fitnessology
(816) 833-4118
10817 E 23rd St S
Independence, MO
 
Curves For Women
(816) 478-3302
17201 E Us Highway 40
Independence, MO
 
Jazzercise Independence Fitness Center
(816) 350-7717
14310 E. 42nd St. S.
Independence, MO
Programs & Services
Jazzercise

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Golds Gym Independence
(816) 252-0220
3520 S. Noland Road
Independence, MO
 
Golds Gym
(816) 252-0220
3520 S Noland Rd
Independence, MO
 
Slim and Tone
(816) 525-1996
3304 Trail Ridge Dr
Independence, MO
 
Atlas Strength & Conditioning
(816) 795-5595
19501 E Us Highway 40
Independence, MO
 
Curves Independence MO - South
17201 E. 40 Hwy., Ste. 106
Independence, MO
Programs & Services
Aerobics, Body Sculpting, Cardio Equipment, Cardio Equipment, Circuit Training, Group Exercise Studio, Gym Classes, Gym Equipment, Gym Sports, Silver Sneakers, Zumba

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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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