Inline Skating Training Salem OR

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Action Nutrition
(503) 581-2739
687 Church St NE
Salem, OR
Salem Classical Fencing
(503) 375-9209
354 Belmont Street Northeast
Salem, OR
Dynamic Life
(503) 589-9662
299 Cottage St NE
Salem, OR
24 Hour Fitness
(503) 399-4758
451 Lancaster Dr NE
Salem, OR
The Hoop
(503) 371-4667
3575 Vairview Blvd
Salem, OR
Salem Hospital Fitness Center
(503) 561-4009
875 Oak St SE # 5085
Salem, OR
Courthouse Athletic Club
(503) 588-2582
495 State St # 600
Salem, OR
Downtown Fitness Center
(503) 391-7383
420 Mill Street Southeast
Salem, OR
24 Hour Fitness Salem Sport Gym
451 Lancaster Drive NE
Salem, OR
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:
YMCA of Marion and Polk Counties
(503) 581-9622
685 Court St NE
Salem, OR
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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