Inline Skating Training Rochester MN

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Recreation Center
(507) 281-6167
21 Elton Hills Dr NW
Rochester, MN
It Figures of Rochester
(507) 285-4499
2746 Superior Dr NW
Rochester, MN
Northgate Health Club
(507) 282-4445
1112 7th St NW
Rochester, MN
Galleria Mall Centerplace Downtown
(507) 252-5869
Relax the Back Store
Rochester, MN
Rochester Athletic Club
(507) 282-6000
3100 19th St NW
Rochester, MN
Relax the Back Store
(507) 252-5869
Centerplace Galleria
Rochester, MN
Martial Arts Fitness Center
(507) 536-4565
55 Cr Rd 16 SE
Rochester, MN
USA Fitness Clubs
(507) 529-1977
3462 55th Street NW
Rochester, MN
Minnesota Ice Hawks Inc
(507) 535-0100
21 Elton Hills Dr NW
Rochester, MN
Curves Rochester
4128 18th Ave. NW
Rochester, MN

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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