Inline Skating Training Valley AL

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Chambers County Health Department
(334) 756-0758
5 Medical Park
Valley, AL
 
Valley Aerobic Fitness Club Inc
(334) 756-4687
1807 44th St
Valley, AL
 
Health Bridge
(706) 643-4300
901 Avenue C
West Point, GA
 
Boys and Girls Clubs of West Georgia
(706) 645-2753
PO Box 326
West Point, GA
 
Ninth Street Fitness
(706) 645-6463
406 West Ninth Street
West Point, GA
 
City of Valley
(334) 756-5298
Ceramics
Valley, AL
 
Valley Parks and Recreation
(334) 756-5283
Sportsplex
Valley, AL
 
Curves West Point
706 - 3rd Avenue
West Point, GA
 
Lanett Recreation Baseball Field
(334) 642-1275
1303 S 8th Ave
Lanett, AL
 
Curves West Point GA
706 - 3rd Avenue
West Point, GA
Programs & Services
Aerobics, Body Sculpting, Cardio Equipment, Cardio Equipment, Circuit Training, Group Exercise Studio, Gym Classes, Gym Equipment, Gym Sports, Silver Sneakers, Zumba

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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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