Inline Skating Training Salina KS

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Salina Black Belt Academy
(785) 827-7302
800 N 9th St
Salina, KS
 
Pines the
(785) 825-8656
551 S Holmes Rd
Salina, KS
 
Fast Fitness Center LLC
(620) 241-4222
115 South Santa Fe Avenue
Salina, KS
 
Curves Salina
1907 S. Ohio St.
Salina, KS
 
Gym
(785) 827-0755
701 W Cloud St
Salina, KS
 
Reps & Sets
(785) 820-8124
703 Bishop St
Salina, KS
 
Krehbiel Mark A MD
(785) 827-4433
617 E Elm St
Salina, KS
 
Ryan Christie
(785) 827-3131
429 N Ohio St
Salina, KS
 
Therapeutic Massage by Fontella Lmt
(785) 452-9557
239 N Santa Fe Ave
Salina, KS
 
Family Physicians
(785) 825-8221
617 E Elm St
Salina, KS
 

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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