Inline Skating Training Severn MD

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Boys and Girls Club Vanbokkelen Branch
(410) 519-6166
1140 Reece Rd
Severn, MD
 
Jessup Provident Youth Organization
(410) 519-0883
1742 Disney Rd
Severn, MD
 
Curves Severn
2649-E Annapolis Road
Hanover, MD
 
Edge City Innovations Inc
(443) 755-9373
7000 Arundel Mills Cir Ofc
Hanover, MD
 
Wellness Express
(443) 755-9373
7000 Arundel Mills Cir Ofc
Hanover, MD
 
Karate and Fitness
(410) 519-4328
1708 Old Calvert Ct
Severn, MD
 
Planet Fitness Ft Meade
(410) 519-9340
2659 Annapolis Road
Hanover, MD
 
Cheer Quake Allstars
(410) 684-2880
7466 New Ridge Rd
Hanover, MD
 
Xpose Fitness
(410) 799-4584
7550 Teague Rd # 109
Hanover, MD
 
Curves Severn MD
2649-E Annapolis Road
Hanover, MD
Programs & Services
Aerobics, Body Sculpting, Cardio Equipment, Cardio Equipment, Circuit Training, Group Exercise Studio, Gym Classes, Gym Equipment, Gym Sports, Silver Sneakers, Zumba

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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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