Inline Skating Training Kaneohe HI

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It Figures Kailua
(808) 261-8508
46 Hoolai St Fl 2
Kailua, HI
 
On Balance Inc
(808) 262-2528
354 Uluniu St Ste 202A
Kailua, HI
 
Castle Medical Center
(808) 263-5400
642 Ulukahiki St
Kailua, HI
 
3 Paths Mind Body and Spirit Fitness
(808) 263-7284
130 Kailua Rd Ste 107
Kailua, HI
 
Luana Hills Country Club
(808) 262-2139
770 Auloa Rd
Kailua, HI
 
Aloha Body Therapy
(808) 261-9519
25 Maluniu Ave Ste 201
Kailua, HI
 
Kailua Fitness Inc
(808) 263-0101
25 Maluniu Ave Ste 201
Kailua, HI
 
Y M C A of Honolulu
(808) 261-0808
1200 Kailua Rd
Kailua, HI
 
Curves For Women
(808) 262-8722
1020 Keolu Dr # D3
Kailua, HI
 
Curves Salt Lake HI
2850 Paa St., Ste. 150-A
Honolulu, HI
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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