Inline Skating Training Springfield OR

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(541) 736-4444
Willamalane's Senior Adult Activity Center
Springfield, OR
Springfield City of
(541) 736-4044
Parks ; Recreation
Springfield, OR
Gold's Gym
(541) 726-1050
215 Q St
Springfield, OR
Anytime Fitness
(541) 726-0614
2090 Olympic Street
Springfield, OR
Senior and Disabled Services
(541) 682-4567
215 W C St
Springfield, OR
Ayso Springfield Region 93
(541) 746-2957
PO Box 1474
Springfield, OR
Kick City Indoor Soccer
(541) 744-2255
1650 28th St
Springfield, OR
Courtsports Athletic Club
(541) 736-1167
2728 Pheasant Blvd
Springfield, OR
Willamalane Park and Recreation District
(541) 736-4444
215 W C St
Springfield, OR
24 Hour Fitness
(541) 741-2444
3000 Gateway St Ste 110
Springfield, OR

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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