Inline Skating Training Raleigh NC

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microgym
(919) 342-0454
5430 Wade Park Blvd.
Raleigh, NC
 
World Fitness & Wellness Center
(919) 878-0311
3024 Wake Forest Rd
Raleigh, NC
 
Rapid Fitness-North Ridge
(919) 790-2400
6150 Falls of Neuse Road
Raleigh, NC
 
Curves Raleigh
404-191 Six Forks Road
Raleigh, NC
 
Curves
(919) 829-7313
404 E Six Forks Rd # 191
Raleigh, NC
 
Buterfly Life
(919) 544-3909
8531 Brier Creek Pkwy
Raleigh, NC
 
Rex Wellness Center Of Raleigh
(919) 784-1371
4200 Lake Boone Trl
Raleigh, NC
 
Powerhouse Fitness Center
(919) 833-4940
410 West Davie Street
Raleigh, NC
 
Capital Fitness Health Clubs
(919) 876-0278
6150 Falls Of Neuse Rd
Raleigh, NC
 
Gold's Gym
(919) 828-6961
4120 Main At North Hills # 105
Raleigh, NC
 

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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