Inline Skating Training Selma AL

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Vaughan Wellness & Fitness
(334) 875-7500
630 Medical Center Pkwy
Selma, AL
 
Body Builders Inc
(334) 875-6550
2820 Citizens Pkwy # 18
Selma, AL
 
Curves
(334) 877-0561
518 Cahaba Rd
Selma, AL
 
Body Builders Inc
(334) 875-6550
2820 Citizens Pkwy Ste 18
Selma, AL
 
Willow Wood Recreation Center
(205) 591-1798
5312 Georgia Rd
Birmingham, AL
 
Vaughan Wellness and Fitness Center
(334) 875-7500
630 Medical Center Pkwy
Selma, AL
 
Tower Ridge Lodge
(334) 872-1188
Highway 80
Tyler, AL
 
Vaughan Wellness & Fitness
(334) 875-7500
630 Medical Center Pkwy
Selma, AL
 
Vaughan Wellness & Fitness
(334) 875-7500
630 Medical Center Pkwy
Selma, AL

Data Provided By:
Body Works Gym
(205) 932-5700
2235 Temple Ave N
Fayette, AL
 
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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