Inline Skating Training Roanoke VA

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Downtown Sports Club
(540) 345-7001
16 Church Ave SW
Roanoke, VA
 
Zoom Fitness On The Go
(540) 224-5678
215 S Jefferson St
Roanoke, VA
 
Zoom Fitness On the Go
(540) 224-5678
215 South Jefferson Street
Roanoke, VA
 
Woodrow Wilson Fitness Center
(540) 853-6815
1831 Carter Rd SW
Roanoke, VA
 
Anytime Fitness
(540) 977-0830
3960 Valley Gateway Blvd.
Roanoke, VA
 
Homebodies Fitness
(540) 725-3990
PO Box 499
Roanoke, VA

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Addison Fitness Center
(540) 853-6625
1220 5th St NW
Roanoke, VA
 
Planet Fitness
(540) 904-6288
672 Brandon Avenue Southwest
Roanoke, VA
 
Ifs Fitness Supply
(540) 345-0520
1322 Grandin Road Southwest
Roanoke, VA
 
Elite Health & Fitness Center
(540) 206-2325
4630 Williamson Road Northwest
Roanoke, 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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