Inline Skating Training Norman OK

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Jazzercise Norman 12th Avenue Rec Center
(405) 821-0220
1701 Ne 12th Ave.
Norman, OK
Programs & Services
Jazzercise

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Ladies Workout Express
(405) 701-3725
522 North Porter Avenue
Norman, OK
 
Rock Fitness
(405) 366-7625
203 Hal Muldrow Drive
Norman, OK
 
Ground Zero CrossFit
(405) 701-8400
2431 West Main Street
Norman, OK
 
Health Club
(405) 329-5050
3720 W Robinson St # 124
Norman, OK
 
Tan & Tone America
(405) 579-8663
1000 Alameda St # 126
Norman, OK
 
Athletic Loft
(405) 360-5638
3058 Classen Blvd # 100
Norman, OK
 
Downtown Fitness of Norman
(405) 801-2927
119 West Main Street
Norman, OK
 
Health Club
(405) 329-5050
3720 West Robinson St # 124
Norman, OK
 
Curves Norman OK
3750 W. Main, 5 Park C
Norman, OK
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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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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