Inline Skating Training Urbandale IA

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Iowa Soccer Association
(515) 252-6363
3850 Merle Hay Rd Ste 524
Des Moines, IA
 
New Image Family Fitness Center
(515) 279-1000
4926 Franklin Ave
Des Moines, IA
 
Curves For Women
(515) 633-0012
900 42nd St
Des Moines, IA
 
YMCA of Greater Des Moines
(515) 224-0636
948 73rd St
Windsor Heights, IA
 
Fitness by Design Inc
(515) 277-9721
4715 Grand Ave Ste A
Des Moines, IA
 
Goetzl S Woiwood Cpas
(515) 285-4962
4921 Douglas Ave Ste 4
Des Moines, IA
 
Anytime Fitness Des Moines, IA (Beaverdale)
(515) 274-2100
2815 Beaver Ave, Suite 202
Des Moines, IA
Programs & Services
24-hr Operations, Cardio Equipment, Circuit Training, Elliptical Trainers, Free Weights, Parking, Personal Training, Spinning, Stair Climber, Stationary Bikes, Treadmill, Weight Machines

Data Provided By:
Des Moines Snap Fitness
(515) 257-6261
4123 University Ave.
Des Moines, IA
Programs & Services
Circuit Training, Elliptical Trainers, Free Weights, Personal Training, Pilates, Stair Climber, Stationary Bikes, Towel Service, Treadmill, Weight Machines

Data Provided By:
Curves Des Moines IA - Central
900 - 42nd Street
Des Moines, IA
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:
New Image Family Fitness Center
(515) 279-1000
49 Franklin Ave
Des Moines, IA
 
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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