Inline Skating Training Saint Charles MO

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24 Hour Fitness
(636) 940-2024
1095 Regency Pkwy
Saint Charles, MO
 
J B 5 Now Inc
(636) 391-3232
2087 Seven Oaks Dr
Saint Charles, MO
 
Contours Express
(636) 946-6545
1057 Regency Pkwy
Saint Charles, MO
 
A Positive Change Fitness
(636) 299-2162
Harvest Ridge Dr
St. Charles, MO
 
Heritage Bath and Tennis Club
(636) 922-9267
1500 Heritage Lndg
Saint Peters, MO
 
Demolition Ball
(636) 940-7700
1860 Scherer Pkwy
Saint Charles, MO
 
Chateau Recreation Center
(636) 724-9315
2052 Avignon Dr
Saint Charles, MO
 
Champion Martial Arts
(636) 939-1000
Central School Rd
Saint Charles, MO
 
24 Hour Fitness St. Charles Sport Gym
1095 Regency Parkway
St. Charles, MO
Programs & Services
24-hr Operations, Circuit Training, Elliptical Trainers, Family Gym, Free Weights, Group Exercise Studio, Gym Classes, Gym Equipment, Personal Training, Special Services, Stair Climber, Stationary Bikes, Treadmill, Weight Machines

Data Provided By:
Beauty World Day Spa
(636) 441-1699
3857 Mexico Rd
Saint Peters, MO
 
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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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