Inline Skating Training Richmond VA

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Citywide Boxing Club
(804) 358-0251
1401 Overbrook Rd
Richmond, VA
 
Actualize
(804) 359-5581
3000 W Cary St
Richmond, VA
 
Belmont Recreation Center
(804) 501-5993
Maintenance
Richmond, VA
 
Virginia Health Information
(877) 844-4636
102 N. 5th Street
Richmond, VA
 
Central Chesterfield Little League
(804) 271-0160
6600 Whitepine Rd
Richmond, VA
 
Elkin Sports Performance
(804) 321-3777
1365 Overbrook Road
Richmond, VA
 
Curves
(800) 615-7352
7101 Forest Hill Ave Ste. D
Richmond, VA

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Bon Secours St Marys Hospital
(804) 287-7070
Radiology Scheduling
Richmond, VA
 
Belmont Golf Course
(804) 501-5990
Recreation Center
Richmond, VA
 
Weight Room
(804) 422-0200
1600 Roseneath Rd # J
Richmond, VA
 
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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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