Inline Skating Training Rolla MO

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Curves Rolla MO
1425 Hauck Drive
Rolla, MO
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:
Peak Physique
(573) 364-4290
816 Halifax Dr # A
Rolla, MO
 
Curves Rolla
1425 Hauck Drive
Rolla, MO
 
Anytime Fitness Rolla, MO
(573) 202-3305
201 S Bishop Avenue
Rolla, MO
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:
The Centre Rollas Health and Recreation Complex
(573) 341-2386
1200 N Holloway St
Rolla, MO
 
Vessell's Fitness Complex
(573) 364-6466
1910 N Elm St
Rolla, MO
 
Oak Meadow Country Club
(573) 341-2363
10700 County Road 8110
Rolla, MO
 
Going Bananas
(573) 341-5700
555 Blues Lake Pkwy
Rolla, MO
 
Vessell's Fitness Complex
(573) 364-6466
1910 North Elm Street
Rolla, MO
 
Warrior Gym
(573) 341-8251
711 N Pine St
Rolla, MO
 
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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