Inline Skating Training West Plains MO

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Gym the
(417) 256-4407
110 W Cleveland St
West Plains, MO
 
The Firm
(417) 257-7800
810 N Kentucky St
West Plains, MO
 
Curves West Plains MO
1109 Independence Drive
West Plains, MO
Programs & Services
Aerobics, Body Sculpting, Cardio Equipment, Cardio Equipment, Circuit Training, Group Exercise Studio, Gym Classes, Gym Equipment, Gym Sports, Silver Sneakers, Zumba

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West Plains Civic Center
(417) 256-8087
110 Saint Louis St
West Plains, MO
 
West Plains Martial Arts
(417) 255-9762
1939 S US Highway 63
West Plains, MO
 
Firm
(417) 257-1221
1610 Freedom Drive
West Plains, MO
 
Cross Fit West Plains
(417) 293-8242
1542 Imperial Ctr
West Plains, MO
 
Firm
(417) 257-7800
1610 Freedom Dr
West Plains, MO
 
Anytime Fitness
(417) 255-2555
1651 Gibson St
West Plains, MO
 
Senior Citizens Recreation Center
(417) 256-4055
416 E Main St
West Plains, MO
 
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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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