Inline Skating Training Waltham MA

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Bay Colony Club
(781) 890-5797
1000 Winter St Ste 1300
Waltham, MA
 
Diamond Physical Therapy Assoc
(781) 899-5000
249 Lexington St
Waltham, MA
 
In House Training
(781) 647-0404
62 Lafayette St
Waltham, MA
 
Fitness Works At Work
(781) 890-3451
52 2nd Ave
Waltham, MA
 
Pilates A Fitness Studio
(781) 899-8993
681 Main St
Waltham, MA
 
Waltham Ladies Workout Express
(781) 647-1900
131 Lexington St
Waltham, MA
 
Fitcorp
(781) 466-6339
303 Wyman St
Waltham, MA
 
Prospect Hill Fitness Center the
(781) 890-2114
100 5th Ave
Waltham, MA
 
Wal Lex Recreation Center Frnt Alleys
(781) 893-7070
800 Lex
Waltham, MA
 
Curves For Women
(781) 788-9788
707 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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