Inline Skating Training Severna Park MD

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Curves Severna Park MD
474 Governor Ritchie Hwy., Ste. C
Severna Park, 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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Pasadena Chargers Football
(410) 647-6876
W Pasadena Rd
Severna Park, MD
 
Sport Fit Serverna Park
(410) 432-6140
551 Baltimore Annapolis Blvd
Severna Park, MD
 
Jenny Craig Weight Loss Centres
(410) 315-9104
811 Ritchie Hwy
Severna Park, MD
 
Nfac Inc
(410) 544-6905
540 Baltimore Annapolis B
Severna Park, MD
 
Belvedere Yacht Club
(410) 647-3594
419 Alameda Pkwy
Severna Park, MD
 
Curves Severna Park
474 Governor Ritchie Hwy.
Severna Park, MD
 
Fair Oaks Pool
(410) 421-9337
476 Fairoak Dr
Severna Park, MD
 
Curves For Women
(410) 544-4100
456 Ritchie Hwy
Severna Park, MD
 
The Little Gym of Annapolis
(410) 544-3800
558 Ritchie Hwy
Severna Park, MD
 
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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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