Inline Skating Training Port Orchard WA

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Jazzercise Port Orchard Givens Community Center
(360) 443-2619
1026 Sidney Ave.
Port Orchard, WA
Programs & Services

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Curves Port Orchard WA
1950 Pottery Ave., Ste. 1
Port Orchard, WA
Programs & Services
Aerobics, Body Sculpting, Cardio Equipment, Cardio Equipment, Circuit Training, Group Exercise Studio, Gym Classes, Gym Equipment, Gym Sports, Silver Sneakers, Zumba

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Olympic Fitness Club
(360) 871-3433
4459 Southeast Mile Hill Drive
Port Orchard, WA
(800) 615-7352
1950 Pottery Ave Ste. 1
Port Orchard, WA

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Bremerton Trap and Skeet Club Inc
(360) 674-2438
4956 State Highway 3 SW
Port Orchard, WA
South Kitsap Western Little League
(360) 876-0586
Port Orchard, WA
R and T Group Inc
(360) 874-2326
1700 SE Mile Hill Dr Ste 500
Port Orchard, WA
Westcoast Fitness
(360) 874-2818
1948 SE Lund Ave
Port Orchard, WA
Olympic Fitness Club Inc
(360) 871-3433
4459 SE Mile Hill Dr
Port Orchard, WA
Curves Port Orchard
1950 Pottery Ave.
Port Orchard, WA
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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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