Inline Skating Training Johnson City TN

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Cross Fit Johnson City
(423) 557-8631
2909 East Oakland Avenue
Johnson City, TN
 
Appalachian Mountain Project Access
(423) 232-6700
401 Elm Street
Johnson City, TN
 
Appalachian Mountain Project
(423) 232-6700
401 Elm Street
Johnson City, TN
 
Energy Fitness 24/7
(423) 218-9348
212 East Main Street
Johnson City, TN
 
Anytime Fitness
(423) 207-0081
5583 Bobby Hicks Road
Gray, TN
 
Curves Johnson City
214 E. Mountcastle Dr.
Johnson City, TN
 
Curves For Women
(423) 928-4200
101 E Unaka Ave
Johnson City, TN
 
Curves Johnson City TN
214 E. Mountcastle Dr., Suite 1C
Johnson City, TN
Programs & Services
Aerobics, Body Sculpting, Cardio Equipment, Cardio Equipment, Circuit Training, Group Exercise Studio, Gym Classes, Gym Equipment, Gym Sports, Silver Sneakers, Zumba

Data Provided By:
Johnson City Health & Fitness
(423) 282-2375
2517 Knob Creek Rd
Johnson City, TN
 
Jazzercise Johnson City Boones Creek Fitness Center
(423) 276-3150
4451 N. Roan St.
Johnson City, TN
Programs & Services
Jazzercise

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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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