Inline Skating Training Osawatomie KS

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Institutional Dietetics
(913) 294-4672
307 W Miami St
Paola, KS
 
Paola Girls Softball Assoc
(913) 294-4760
3 Wallace Park Dr
Paola, KS
 
Linn Valley Lakes Deer Trace Golf Course
(913) 757-4597
RR 3 Box L
La Cygne, KS
 
Hillcrest Hunting Club
(913) 757-2263
14615 E 2400 Rd
La Cygne, KS
 
Louisburg Athletic Club
(913) 837-1400
11 S Broadway St
Louisburg, KS
 
Health Connection Fitness Center the
(913) 294-1000
708 Baptiste Dr
Paola, KS
 
Body Maxx Fitness
(913) 294-1000
708 Baptiste Drive
Paola, KS
 
Linn Valley Golf Course Maintenance Shop
(913) 757-2938
RR 3 Box L
La Cygne, KS
 
Linn Vly Lks Deer Trce Golf Crse Maintenance Shop
(913) 757-2938
RR 3 Box L
La Cygne, KS
 
Louisburg Athletic Club
(913) 837-1400
401 South Metcalf Road
Louisburg, KS
 

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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