Inline Skating Training Providence RI

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Uechi Karate School
(401) 274-1600
153 Weybosset St
Providence, RI
 
All Star Gym
(401) 781-8778
95 Hathaway St # 195
Providence, RI
 
Capital Club Fitness Center
(401) 598-8277
1 West Exchange Street
Providence, RI
 
Davol Sq Fitness and Spa
(401) 383-9600
3 Davol Sq
Providence, RI
 
Diva Inc
(401) 351-6121
53 Weybosset St
Providence, RI
 
Arts Recreation Center
(401) 351-5091
41 Central St
Providence, RI
 
Nautilus Downtown Providence
(401) 274-1600
153 Weybosset St
Providence, RI
 
Westin Providence the
(401) 598-8277
1 W Exchange St
Providence, RI
 
Aikodo Downtown Japanese Martial Arts
(401) 274-7672
153 Weybosset St
Providence, RI
 
Capital Club Fitness Center
(401) 598-8277
1 W Exchange St
Providence, RI
 

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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