Inline Skating Training Owings Mills MD

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Curves For Women
(410) 363-4061
9199 Reisterstown Rd
Owings Mills, MD
 
Golds Gym
(410) 654-4653
10221 S Dolfield Rd
Owings Mills, MD
 
Homebodys Inc
(410) 252-3421
2305 Hidden Glen Dr
Owings Mills, MD
 
Mind and Body
(410) 654-9101
135 Village Queen Dr
Owings Mills, MD
 
My Gym
(410) 654-7575
9419 Common Brook Rd # 105
Owings Mills, MD
 
Lynne Brick's Women's Health
(410) 363-4600
9950 Reisterstown Rd
Owings Mills, MD
 
Bringing Up The Rear Inc
(410) 363-2344
17 Shaded Glen Ct
Owings Mills, MD
 
Caves Valley Golf Club
(410) 356-1313
2910 Blendon Rd
Owings Mills, MD
 
Rich Mar Apartments Pool
(410) 356-9893
13 Richmar Rd Apt F
Owings Mills, MD
 
Olympus Fitness
(410) 654-5522
10221 S Dolfield Rd
Owings Mills, MD
 

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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