Inline Skating Training Randolph MA

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Fighting Orange Institute
(781) 963-6006
94 N Main St
Randolph, MA
 
Curves For Women
(781) 963-6233
30 S Main St
Randolph, MA
 
South Randolph Little League
(781) 961-4869
240 North St
Randolph, MA
 
Innovative Fitness Systems Wellness Center
(781) 986-5885
24 Mazzeo Dr
Randolph, MA
 
Innovative Fitness Systems
(781) 986-5885
24 Mazzeo Dr
Randolph, MA
 
Uechi Ryu America Karate Studio
(781) 963-8891
93 N Main St
Randolph, MA
 
Cardio Fitness Group LLC
(781) 986-5555
50 Warren St
Randolph, MA
 
Randolph Youth Soccer Association Inc
(781) 963-2936
60 Pleasant St
Randolph, MA
 
Smilin Mikes Dojo of Champions
(781) 963-9600
1193 N Main St
Randolph, MA
 
Tae Bo
(781) 963-6006
94 N Main St
Randolph, MA
 

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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