Inline Skating Training Sioux Falls SD

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YWCA of Sioux Falls
(605) 336-3660
300 W 11th St
Sioux Falls, SD
 
Curves Sioux Falls SD - Central
301 S. Garfield Ave., Suite 3
Sioux Falls, SD
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:
Siouxland Boxing
(605) 332-8877
1829 E 34th St N
Sioux Falls, SD
 
Health Source
(605) 332-5445
322 E 14th St
Sioux Falls, SD
 
Your Fountain of Health
(605) 335-3064
1138 N Main Ave
Sioux Falls, SD
 
Siouxland Amateur Boxing
(605) 332-8877
1829 E 34th St N
Sioux Falls, SD
 
ALLSPORTCENTRAL.COM
(605) 331-0030
300 N Phillips Ave # 200
Sioux Falls, SD
 
Main Stage Ballet and Dance Academy
(605) 333-9816
123 S Main Ave Ste 300
Sioux Falls, SD
 
Sioux Falls Stampede
(605) 336-6060
230 S Phillips Ave Ste 104
Sioux Falls, SD
 
YMCA
(605) 336-3190
230 S Minnesota Ave
Sioux Falls, SD
 
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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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