Inline Skating Training Rapid City SD

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Curves Rapid City SD - South
5312 Sheridan Lake Road, Ste. 105
Rapid City, SD
Programs & Services
Aerobics, Body Sculpting, Cardio Equipment, Cardio Equipment, Circuit Training, Group Exercise Studio, Gym Classes, Gym Equipment, Gym Sports, Silver Sneakers, Zumba

Data Provided By:
Anytime Fitness Rapid City, SD
(605) 791-3242
1624 E Saint Patrick St, Ste 106
Rapid City, SD
Programs & Services
24-hr Operations, Cardio Equipment, Circuit Training, Elliptical Trainers, Free Weights, Parking, Personal Training, Spinning, Stair Climber, Stationary Bikes, Treadmill, Weight Machines

Data Provided By:
Steven Howard Certified Strength and Fitne
(605) 348-4039
2107 Arrow St
Rapid City, SD
 
Snap Fitness
(605) 716-7627
5622 Sheridan Lake Road
Rapid City, SD
 
Athletic Club
(605) 343-0744
7800 Albertta Dr
Rapid City, SD
 
Dynamic Martial Arts
(605) 348-1694
2420 Cruz Dr
Rapid City, SD
 
Koko FitClub of Rapid City
(605) 719-3359
5312 Sheridan Lake Road
Rapid City, SD
 
Black Hills Cross Fit
(605) 786-4317
1420 Deadwood Ave N # B
Rapid City, SD
 
Forest Recreation
(605) 343-3313
23055 Custer Gulch Rd
Rapid City, SD
 
Rapid City Snap Fitness
(605) 716-7627
5622 Sheridan Lake Road
Rapid City, SD
Programs & Services
Circuit Training, Elliptical Trainers, Free Weights, Personal Training, Pilates, Stair Climber, Stationary Bikes, Towel Service, Treadmill, Weight Machines

Data Provided By:
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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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