Inline Skating Training Washington DC

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Bloom Inc
(202) 347-3333
1180 F St Nw
Washington, DC
 
Gao Fitness and Athletics Assn
(202) 512-4951
441 G St Nw Rm 6k17r
Washington, DC
 
Empower Program the
(202) 232-8200
1312 8th St NW
Washington, DC
 
Jazzercise Washington DC Convention Center YWCA National Capital Area
(540) 846-2592
624 9th St. NW.
Washington, DC
Programs & Services
Jazzercise

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One To One Fitness
(202) 383-8765
555 13th St NW
Washington, DC
 
St Johns Community Ctr
(202) 547-5026
305 E St NW
Washington, DC
 
Complete Wellness Centers
(202) 639-9700
666 11th St NW Ste 200
Washington, DC
 
Club Fitness At Washington Center
(202) 637-4747
1001 G St NW Frnt
Washington, DC
 
One to one Fitness Inc
(202) 383-8765
555 13th St Nw
Washington, DC
 
Sports Club La the
(202) 974-6600
2 M St NW
Washington, DC
 
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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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