Inline Skating Training Ronkonkoma NY

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(800) 615-7352
299 Hawkins Ave Ste. 16
Ronkonkoma, NY

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Curves Ronkonkoma NY
299 Hawkins Ave., Ste. 16
Ronkonkoma, NY
Programs & Services
Aerobics, Body Sculpting, Cardio Equipment, Cardio Equipment, Circuit Training, Group Exercise Studio, Gym Classes, Gym Equipment, Gym Sports, Silver Sneakers, Zumba

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(631) 619-4082
299 Hawkins Ave # 16
Ronkonkoma, NY
World Gym
(631) 467-2122
15 Hawkins Avenue
Ronkonkoma, NY
Curves Ronkonkoma
299 Hawkins Avenue
Ronkonkoma, NY
World Gym Fitness Center
(631) 467-2122
15 Hawkins Ave
Ronkonkoma, NY
Contours Express
(631) 285-7955
294 Portion Rd
Ronkonkoma, NY
Xtreme Fitness Center
(631) 736-5100
1021 Portion Rd
Ronkonkoma, NY
Daysspring of Youth Judo Dojo
(631) 471-6442
835 Portion Rd
Ronkonkoma, NY
Tropical Rendezvous Tanning Salons
(516) 790-1398
2810 Pond Rd
Ronkonkoma, NY
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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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