Inline Skating Training Waterville ME

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Champions Fitness Club
(207) 873-0571
30 Elm Plaza
Waterville, ME
 
South End Teen Center
(207) 873-5621
5 Libby Ct
Waterville, ME
 
Champions
(207) 873-0571
30 Elm Plz
Waterville, ME
 
Curves Waterville
165 Main St.
Waterville, ME
 
Gillys Gym
(207) 872-7140
3 Seavey St
Waterville, ME
 
Gilman Street School Gymnasium
(207) 877-2249
21 Gilman St
Waterville, ME
 
Strike Ten Bowling
(207) 873-3739
W River Rd
Waterville, ME
 
Jazzercise Waterville
(207) 629-7644
30 Chase Ave.
Waterville, ME
Programs & Services
Jazzercise

Data Provided By:
Champions Physical Therapy
(207) 873-0571
30 Elm Plz
Waterville, ME
 
Curves For Women
(207) 872-6200
165 Main St
Waterville, ME
 
Data Provided By:

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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