Inline Skating Training Vineland NJ

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CrossFit Vineland
(856) 692-3900
3722 E. Landis Avenue
Vineland, NJ
 
Curves For Women
(856) 692-4033
825 S Delsea Dr
Vineland, NJ
 
World Gym Vineland
(856) 825-4646
3821 South Main Road
Vineland, NJ
 
Maddens World Gym
(856) 825-4646
3811 S Main Rd
Vineland, NJ
 
Vineland Little League Inc
(856) 794-1746
1676 N West Ave
Vineland, NJ
 
World Gym Fitness Center
(856) 825-4646
3811 S Main Rd
Vineland, NJ
 
World Gym
3811 South Main Road
Vineland, NJ
 
World Gym
(856) 825-4646
3821 South Main Road
Vineland, NJ
 
Art In Motion Karate
(856) 563-0100
1406 S Main Rd
Vineland, NJ
 
Tomar Raghuraj MD
(856) 794-7191
319 W Landis Ave
Vineland, NJ
 

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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