Inline Skating Training Mount Vernon NY

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The Athletic And Swim Club
(646) 626-4657
787 7th Ave
New York, NY
Promotion
Offer - Complimentary 3-Day guest pass when you mention Felix.

Limit - one pass per individual.

Hours
Monday 5:30 AM - 10:00 PM
Tuesday 5:30 AM - 10:00 PM
Wednesday 5:30 AM - 10:00 PM
Thursday 5:30 AM - 10:00 PM
Friday 5:30 AM - 9:00 PM
Saturday 9:00 AM - 5:00 PM
Sunday 9:00 AM - 5:00 PM
Services
Aerobics, Aquatic Exercise, Fitness Center, Free Weights, Indoor Cycling, Martial Arts, Massage, Pilates, Pool, Sauna, Whirlpool, Yoga

Sports Underdome Inc
(914) 663-2323
657 Garden Ave
Mount Vernon, NY
 
Epidavros Day Spa
(914) 244-4422
272 Bedford Ave
Mount Vernon, NY
 
Macedonia Community Center
(914) 664-1387
103 W 2nd St
Mount Vernon, NY
 
Flex Appeal Pro Shop
(914) 663-2811
156 Gramatan Ave
Mount Vernon, NY
 
Specialty Fitness
(914) 663-8677
194 N Columbus Ave
Mount Vernon, NY
 
Flex Appeal Fitness Inc
(914) 665-2811
156 Gramatan Ave
Mount Vernon, NY
 
Womens Total Health and Training Studio Inc
(914) 841-6344
152 S Macquesten Pkwy
Mount Vernon, NY
 
Bronxville Field Club
(914) 664-3585
Locust Ln
Mount Vernon, NY
 
Baxter Shorin Ryu Karate Dojo
(914) 665-2752
156 Mount Vernon Ave Ste 2
Mount Vernon, NY
 

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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