Inline Skating Training Salem NH

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Nazarian Carlene Dance Center
(603) 898-9220
26 Keewaydin Dr
Salem, NH
 
Fast Fitness Inc
(603) 893-8430
326 S Broadway
Salem, NH
 
Superskills Hockey
(603) 870-9899
14 Teague Dr
Salem, NH
 
Contours Express For Women
(603) 870-9555
155 N Broadway
Salem, NH
 
Jenny Craig Weight Loss Centre
(603) 890-5519
215 S Broadway
Salem, NH
 
Master Kangs
(603) 894-5425
6 S Broadway
Salem, NH
 
National Karate Institute
(603) 898-8448
401 N Main St
Salem, NH
 
Eastern Hockey Federation
(603) 893-4244
60 Lowell Rd
Salem, NH
 
Salem Athletic Club
(603) 893-8612
16 Manor Pkwy
Salem, NH
 
Salem Athletic Club
(603) 893-8612
16 Manor Parkway
Salem, NH
 

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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