Inline Skating Training Mcalester OK

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Dave's Fitness Plus
(918) 426-3725
1301 E Gene Stipe Blvd
Mcalester, OK
 
Curves
(918) 426-0565
211 E Chickasaw Ave
McAlester, OK
 
McAlester Regional Wellness Center
(918) 421-6600
1400 E Van Buren Ave
McAlester, OK
 
Fitness 19
(405) 943-1919
4617 Northwest 23rd Street
Oklahoma City, OK
 
No Excuses Toning
(580) 362-1088
108 South Main Street
Newkirk, OK
 
Gym
(918) 426-0001
1207 E Carl Albert Pkwy
Mcalester, OK
 
Dave's Fitness Plus
(918) 426-3725
1301 E Electric Ave
McAlester, OK
 
Curves
(800) 615-7352
211 E. Chickasaw
Mcalester, OK

Data Provided By:
Girlfriends Women's Fitness Center
(918) 542-5663
2321 North Main Street
Miami, OK
 
Aspen Athletic
(918) 294-0999
8221 E 61st St
Tulsa, OK
 
Data Provided By:

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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