Inline Skating Training Norwalk CT

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The Edge at Norwalk
(203) 849-0166
542 Westport Avenue
Norwalk, CT
 
Work It Dance and Fitness
(203) 803-9398
19 N Main St
Norwalk, CT
 
Morgan Fitness Fit Kids
(203) 853-0590
5 Possum Ln
Norwalk, CT
 
Sprite Island Yacht Club Inc
(203) 866-7879
Shorehaven Rd
Norwalk, CT
 
World Gym Fitness Center
(203) 899-0470
84 Wall St
Norwalk, CT
 
Fitness Edge Corporate the
(203) 831-8490
230 East Ave
Norwalk, CT
 
Norwalk YMCA School of Dance
(203) 866-4425
370 West Ave
Norwalk, CT
 
Silvermine Golf Club
(203) 847-4020
Seir Hill Rd
Norwalk, CT
 
Fitness Edge Express
(203) 831-8490
230 East Ave
Norwalk, CT
 
Planet Fitness
(203) 846-4588
26 Pearl St
Norwalk, CT
 

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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