Inline Skating Training Medford OR

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Waterford Health & Fitness Center
(541) 770-4491
760 Spring St
Medford, OR
Rogue Valley Cross Fit
(541) 944-1739
3001 Samike Dr # 100
Medford, OR
Golds Gym of Medford
(541) 779-0585
3581 Lear Way
Medford, OR
YMCA of Medford
(541) 772-6295
522 W 6th St
Medford, OR
Women's Fitness Co
(541) 776-5200
539 Stevens St
Medford, OR
Waterford At Three Fountans Rtrmnt and Assstd Lvng
(541) 773-7718
760 Spring St
Medford, OR
Gold's Gym
(541) 779-0585
3581 Lear Way
Medford, OR
Odyssey Fitness
(541) 326-6040
810 Biddle Road
Medford, OR
Copeland's Fitness Superstore
(541) 770-9051
1600 N Riverside Ave
Medford, OR
Samurai Fighting Arts
(541) 773-2990
409 N Riverside Ave
Medford, OR

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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