Inline Skating Training West Des Moines IA

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Prairie Life Health & Fitness
(515) 223-5999
4875 Mills Civic Pkwy
West Des Moines, IA
 
Speed City
(515) 222-1202
1824 Fuller Rd
West Des Moines, IA
 
Personalized Therapy At Prairie Life Center
(515) 223-5999
4875 Mills Civic Pkwy
West Des Moines, IA
 
Jazzercise West Des Moines Normandy Plaza
(515) 251-8888
1978 Grand Ave.
West Des Moines, IA
Programs & Services
Jazzercise

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Purely Pilates Inc
(515) 226-3468
4800 Mills Civic Pkwy
West Des Moines, IA
 
Contemporary Dance and Pilates
(515) 223-6592
917 52nd Ct
West Des Moines, IA
 
Brave Foundation
(515) 453-8440
1228 8th St Ste 104
West Des Moines, IA
 
Elwell Marsha Pt
(515) 223-5999
4875 Mills Civic Pkwy
West Des Moines, IA
 
Des Moines Rugby Club the
(515) 267-1868
120 39th St
West Des Moines, IA
 
Prairie Life Health and Fitness
(515) 223-5999
4875 Mills Civic Pkwy
West Des Moines, IA
 
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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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