Inline Skating Training Lawrence KS

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Lawrence Parks and Recreation
(785) 832-7950
1245 E 15th St
Lawrence, KS
 
Boys and Girls Club of Lawrence
(785) 841-5672
PO Box 748
Lawrence, KS
 
Therapyworks
(785) 749-1300
1112 W 6th St Ste 120
Lawrence, KS
 
Chrysalis Massage Therapy
(785) 842-4430
2104 E 25th
Lawrence, KS
 
Lawrence Tae Kwon DO
(785) 843-2121
19th ; Vermont
Lawrence, KS
 
Ata Blackbelt Academy
(785) 749-7337
15th ; Wakarusa
Lawrence, KS
 
Aikido Kansas Ki Society
(785) 843-8419
619 E 8th St
Lawrence, KS
 
Park and Recreation Dept
(785) 832-7920
6 E 6th St
Lawrence, KS
 
Yoga Center of Lawrence
(785) 830-9642
920 Massachusetts St
Lawrence, KS
 
Ata Karate For Kids Adults
(785) 749-7337
15th ; Wakarusa
Lawrence, KS
 

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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