Inline Skating Training Oxon Hill MD

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O Fitness
(301) 567-1450
6192 Oxon Hill Rd
Oxon Hill, MD
 
Curves For Women
(301) 686-1600
6169 Oxon Hill Rd
Oxon Hill, MD
 
Olympus Gym
(301) 505-2255
5470 Saint Barnabas Rd
Oxon Hill, MD
 
Incisions Inc
(301) 505-1662
4950 Temple Hill Rd
Temple Hills, MD
 
Usa Fitness
(301) 423-3232
3755 Branch Ave
Temple Hills, MD
 
Be Fit and Slim Inc
(301) 749-1580
6192 Oxon Hill Rd Ste 301
Oxon Hill, MD
 
L A Weight Loss Centers
(301) 749-7421
6243 Livingston Rd
Oxon Hill, MD
 
Grays Marketing
(301) 630-3515
1832 Clayton Dr
Oxon Hill, MD
 
Army And Air Force Exch Svc
(202) 767-8821
Bolling Afb Bldg 38
Washington, DC
 
Highland Addition Outreach Family Center
(202) 373-1003
916 Wahler Pl SE
Washington, DC
 

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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