Inline Skating Training Vienna VA

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Golds Gym and Aerobic Center
(703) 848-9800
8371 Leesburg Pike
Vienna, VA
 
Nutri Fit Health Services
(703) 714-0900
8100 Boone Blvd
Vienna, VA
 
Jazzercise Vienna Community Center
(703) 362-6653
120 Cherry St.
Vienna, VA
Programs & Services
Jazzercise

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Equinox
(703) 790-6193
8065 Leesburg Pike
Vienna, VA
 
Golds Gym Sterling
(703) 406-1622
21620 Ridgtp Cir
Vienna, VA
 
Anytime Fitness Vienna, VA
(703) 255-5035
111 Church St NW suite 204A
Vienna, VA
Programs & Services
24-hr Operations, Cardio Equipment, Circuit Training, Elliptical Trainers, Free Weights, Parking, Personal Training, Spinning, Stair Climber, Stationary Bikes, Treadmill, Weight Machines

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Duvall Mary Lynn Rd
(703) 893-1615
2110 Gallows Rd Ste D
Vienna, VA
 
Dunn Loring Swim Club Inc
(703) 698-0071
Membership Info
Vienna, VA
 
Dahn Meditation Center
(703) 242-9373
216 Dominion Rd NE
Vienna, VA
 
Curves
(800) 615-7352
2070 Chain Bridge Rd Ste. 180
Vienna, VA

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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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