Inline Skating Training Pearl City HI

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Pearl City Relaxation Center
(808) 455-7115
803 Kamehameha Hwy Ste 206
Pearl City, HI
 
Spa Fitness Center
(808) 487-5551
98-1258 Kaahumanu St # 4
Pearl City, HI
 
24 Hour Fitness Pearl Ridge Active Gym
98-199 Kamehameha Hwy.
Aiea, HI
Programs & Services
24-hr Operations, Circuit Training, Elliptical Trainers, Family Gym, Free Weights, Group Exercise Studio, Gym Classes, Gym Equipment, Personal Training, Special Services, Stair Climber, Stationary Bikes, Treadmill, Weight Machines

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Newtown Estates Community
(808) 487-3806
98-456 Kaahele St
Aiea, HI
 
Elam Training
(808) 486-3526
98-425 Kamehameha Hwy Ste
Aiea, HI
 
Hawaii Tae Kwon DO Academy Inc
(808) 455-8531
719 Kamehameha Hwy
Pearl City, HI
 
Wailuna Recreation Association
(808) 456-3020
98-1856 Kaahumanu St
Pearl City, HI
 
Aiea Medical Building
(808) 488-6846
99-128 Aiea Heights Dr Ste 103
Aiea, HI
 
Nakamoto Harvey M Pt
(808) 487-0487
99-128 Aiea Heights Dr Ste 207
Aiea, HI
 
Oahu Tae Kwon DO Center
(808) 486-2500
98-025 Hekaha St Ste 2F
Aiea, HI
 
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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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