Inline Skating Training Liberty MO

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Elite Dance Co
(816) 792-3632
131 S Stewart Rd
Liberty, MO
 
MoKan Yoga
(816) 813-2964
1116 South Liberty Dr.
Liberty, MO
 
Curves Liberty MO
2035 W. Kansas St.
Liberty, MO
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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Studio Fit
(816) 255-7033
1520 North Church Road
Liberty, MO
 
Combat Cross Fit
(816) 429-6469
1021 S Brown St # E
Liberty, MO
 
Cross Fit 816
(816) 365-5466
6601 Royal St # B
Pleasant Valley, MO
 
Liberty Hills Country Club Pool
(816) 781-9717
Stocksdale Rd
Liberty, MO
 
Kos U S Martial Arts Center
(816) 781-3800
2041 W Kansas Ave
Liberty, MO
 
Wynbrick Healing Arts Center
(816) 792-4325
1701 Wynbrick Dr
Liberty, MO
 
Jazzercise Liberty Fitness Center
(816) 792-4218
239 W Mill St.
Liberty, MO
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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