Inline Skating Training Shawnee OK

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Fire Lake Fitness Center
(405) 395-9303
2345 South Gordon Cooper Drive
Shawnee, OK
 
Curves Shawnee OK
1601 N. Harrison St., Suite C
Shawnee, OK
Programs & Services
Aerobics, Body Sculpting, Cardio Equipment, Cardio Equipment, Circuit Training, Group Exercise Studio, Gym Classes, Gym Equipment, Gym Sports, Silver Sneakers, Zumba

Data Provided By:
Mabee Aerobic Center
(405) 878-5290
1900 W Macarthur St
Shawnee, OK
 
Crain's Muscle World LTD
(405) 275-3689
3803 N Bryan Ave
Shawnee, OK
 
Mind and Body Fitness Llc
(405) 273-6001
1 Main
Shawnee, OK
 
Fitness Xpress 24
(405) 878-8701
1609 N Harrison St
Shawnee, OK
 
Curves For Women
(405) 395-9555
801 Country Grove Dr
Shawnee, OK
 
Crain's Muscle World Ltd
(405) 275-3689
3803 North Bryan Avenue
Shawnee, OK
 
All Nations Fitness Center
(405) 964-2616
405 N Highway 102
McLoud, OK
 
Citizen Potawatomi Nation
(405) 395-9303
2346 S Gordon Cooper Dr
Shawnee, OK
 
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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