Inline Skating Training Rock Hill SC

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Magic Powr Coffee
(803) 627-3807
1866 Baylor Drive
Rock Hill, SC
 
Peak Fitness Center
(803) 328-5555
725 Cherry Rd
Rock Hill, SC
 
Curves Rock Hill
2034 Cherry Rd.
Rock Hill, SC
 
Anytime Fitness
(803) 328-2347
2049 Celanese Road
Rock Hill, SC
 
Curves For Women
(803) 328-0766
725 Cherry Rd
Rock Hill, SC
 
Anytime Fitness Rock Hill, SC
(803) 328-BFIT
2049 Celanese Road
Rock Hill, SC
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:
Curves Rock Hill SC - East
725 Cherry Road, Ste. 134
Rock Hill, SC
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:
New Beginning Ladies Fitness
(803) 325-1105
2349 Cherry Rd
Rock Hill, SC
 
Gold's Gym
(803) 327-5500
1335 Celanese Rd
Rock Hill, SC
 
Curves For Women
(803) 328-6336
2546 W Main St
Rock Hill, SC
 
Data Provided By:

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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