Inline Skating Training Ironton OH

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(800) 615-7352
1017 Ironton Hills Dr
Ironton, OH

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Jazzercise Ironton Fitness Center
(740) 533-2996
3501 S. 3rd St.
Ironton, OH
Programs & Services

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Elk Club Room
(740) 532-1262
416 Park Ave
Ironton, OH
Inch by Inch
(740) 532-2535
841 Marion Pike
Ironton, OH
Contours Express
(606) 833-0864
1415 Diederich Blvd
Flatwoods, KY
Ironton National Little League
(740) 532-1650
813 S 4th St
Ironton, OH
Tone and Tan
(740) 533-2045
107 S 2nd St
Ironton, OH
Contours Express
(740) 532-7150
209 N 2nd St
Ironton, OH
Franciscan Sisters of the Poor At or Ldy of Bllfo
(606) 833-3515
Saint Christopher Dr
Russell, KY
The Annex
(606) 923-2574
2135 Argillite Road
Flatwoods, KY
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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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