Inline Skating Training Penfield NY

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Penfield Little League
(585) 377-1854
3100 Atlantic Ave
Penfield, NY
 
Fit by Five Preschool
(585) 388-8686
2051 Farprt Nne Mle Pt Rd
Penfield, NY
 
Lifetime Fitness Inc
(585) 377-2790
2200 Penfield Rd
Penfield, NY
 
Gymnastics Training Center of Rochester Inc the
(585) 388-8686
2051 Farprt Nne Mle Pt Rd
Penfield, NY
 
Botsford School of Dance
(585) 388-8686
2051 Farprt Nne Mle Pt Rd
Penfield, NY
 
LIFETIME FITNESS HEALTH CLUB PENFIELD NY
(585) 377-2790
2200 PENFIELD ROAD
PENFIELD, NY
 
Empire Fitness
(585) 621-4800
37 Rockbridge Ln
Penfield, NY
 
Midvale Golf and Country Club
(585) 586-7100
2387 Baird Rd
Penfield, NY
 
Senior Fitness Productions
(585) 586-7548
1780 Penfield Rd
Penfield, NY
 
Maximum Fitness Personal Health Ctr
(585) 383-0530
145 W Commercial St
East Rochester, NY
 

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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