Inline Skating Training Lawrence MA

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CrossFit MASS
(978) 912-7828
60 Island Street
Lawrence, MA
Little Monkey's Jungle Gym
(978) 975-3031
439 S Union St # 2 # 103
Lawrence, MA
Plains Community Center
(978) 685-6001
245 Hampshire St
Lawrence, MA
Latino Health 2010 Project
(978) 686-6029
160 Garden St
Lawrence, MA
Assoc In Fitness and Nutrition
(978) 946-9320
126 Merrimack St
Methuen, MA
Yong K Kim Tae Kwon DO Research Institute
(978) 688-1037
132 Parker St
Lawrence, MA
Bay State Chiropractic and Sports Injuries Inc
(978) 688-9122
283 S Broadway
Lawrence, MA
Curves For Women
(978) 794-1800
605 S Union St
Lawrence, MA
Y K Kims USA Tae Kwon DO
(978) 688-1037
132 Parker St
Lawrence, MA
Performance Plus Physical Therapy Inc
(978) 686-9300
112 Jackson St
Methuen, MA

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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