Inline Skating Training Kirkland WA

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Curves For Women
(425) 739-0303
10633 NE 68th St
Kirkland, WA
Millertime Fitness Together
(425) 739-4668
10600 Ne 68th St Ste C
Kirkland, WA
24 Hour Fitness
(425) 889-2582
529 Parkplace Center
Kirkland, WA
Bothell Tmd
(425) 803-6800
8510 122nd Ave NE
Kirkland, WA

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Columbia Athletic Clubs
(425) 821-0882
11450 98th Avenue Northeast
Kirkland, WA
Columbia Athletic Club
(425) 485-4040
11400 98th Ave NE Ste 300
Kirkland, WA
(425) 881-9481
218 Main St Ste 549
Kirkland, WA
Eastside Sports Conditioning
(425) 827-0777
11133 120th Ave Ne
Kirkland, WA
Columbia Athletic Club
(425) 821-0882
11450 98th Ave NE
Kirkland, WA
Bally Total Fitness
(425) 885-2600
6601 132nd Ave NE
Kirkland, WA
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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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