Inline Skating Training Wilmington DE

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McCamie For Men
(302) 426-1415
1901 Delaware Ave
Wilmington, DE
 
Plexus Fitness
(302) 777-7539
2000 Pennsylvania Avenue
Wilmington, DE
 
Bodies In Balance Pilates Std
(302) 654-5951
62 Rockford Rd
Wilmington, DE
 
One-On-One Fitness
(302) 655-2985
1701 Lovering Ave
Wilmington, DE
 
Pump Fitness
(302) 655-7867
1815 W 13th St
Wilmington, DE
 
Pump Fitness
(302) 655-7867
1815 W 13th St Ste 1
Wilmington, DE
 
Fit
(302) 777-4348
62 Rockford Rd
Wilmington, DE
 
Curves For Women
(302) 425-5665
25 Trolley Sq
Wilmington, DE
 
Bodies In Balance Pilates Studio Inc
(302) 654-5951
62 Rockford Rd
Wilmington, DE
 
Curves Wilmington
24-B Trolley Square
Wilmington, DE
 

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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