Inline Skating Training Mattapan MA

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Graf Heidi Personal Training
(617) 698-9000
8 Morton Ter
Milton, MA
Milton Yacht Club
(617) 698-9538
35 Wharf St
Milton, MA
Body Logic
(617) 698-8200
60 Adams St
Milton, MA
La Weightloss Centers Inc
(617) 825-2000
489 Gallivan Blvd
Dorchester Center, MA
Sportsmens Tennis Club Inc
(617) 288-9092
950 Blue Hill Ave
Dorchester Center, MA
Wollaston Golf Club
(617) 698-0800
999 Randolph Ave
Milton, MA
A Slender You
(617) 287-2179
301 Ashmont St
Boston, MA
Bay State Health and Fitness
(617) 298-0600
229 Edge Hill Rd
Milton, MA
Fitness Unlimited
(617) 698-0260
364 Granite Ave
Milton, MA
Harvard St Neighborhood Health Center
(617) 265-8022
26 Thane St
Dorchester Center, 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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