Inline Skating Training Waltham MA

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Waltham Athletic Club
(781) 899-5000
249 Lexington St Ste 1
Waltham, MA
 
Shapexpress
(781) 899-7427
241 Moody St
Waltham, MA
 
In House Training
(781) 647-0404
62 Lafayette St
Waltham, MA
 
Belabody Personal Training Center
(781) 894-2348
297 Newton St
Waltham, MA
 
Prospect Hill Fitness Center the
(781) 890-2114
100 5th Ave
Waltham, MA
 
Work Out World
(781) 893-1100
41 Seyon Street
Waltham, MA
 
Bay Colony Club
(781) 890-5797
1000 Winter St Ste 1300
Waltham, MA
 
Waltham Ladies Workout Express
(781) 647-1900
131 Lexington St
Waltham, MA
 
A Weston Racquet Club
(781) 890-4011
132 West St
Waltham, MA
 
Trinity Health Services
(781) 642-9562
900 Main St
Waltham, MA
 

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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