Inline Skating Training South Portland ME

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Work Out Loud
(207) 879-4595
388 Ludlow Street
Portland, ME
 
Ocean Fitness
(207) 767-1831
490 Preble St
South Portland, ME
 
Bay Club
(207) 772-5444
1 City Ctr Stop 7
Portland, ME
 
Curves For Women
(207) 799-5001
185 Ocean St
South Portland, ME
 
Pilates At Baxter Place
(207) 828-3737
305 Commercial St Ste 8
Portland, ME
 
Korda Willerson Andrea Chirprctr
(207) 874-2225
1385 Congress St
Portland, ME
 
Snap Fitness
(207) 799-0864
747 Broadway
South Portland, ME
 
Portland Pilates
(207) 772-8950
49 Dartmouth St
Portland, ME
 
Full Circle Synergy School of Tai Chi Chuan
(207) 780-9581
500 Forest Ave
Portland, ME
 
Sheraton South Portland
(207) 775-6161
363 Maine Mall Rd
South Portland, ME
 

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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