Inline Skating Training Winfield KS

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Fitzone
(620) 442-4100
1817 North Summit Street
Arkansas City, KS
 
Arkansas City Recreation Commission
(620) 441-4343
225 E 5th Ave
Arkansas City, KS
 
Udall Community Building
(620) 782-9666
102 E 1st St
Udall, KS
 
Youth Fitness Arcade
(620) 221-1188
624 College St
Winfield, KS
 
Fitzone
(620) 442-4100
1817 N Summit St
Arkansas City, KS
 
Arkansas Greens Superintendent Ofc
(620) 442-2091
8731 US 166
Arkansas City, KS
 
Tone Up
(620) 221-7949
23185 31st Rd
Arkansas City, KS
 
Curves
(620) 221-6521
211 E 9th Ave Ste B
Winfield, KS
 
Winfield Fitness Center
(620) 221-3062
624 College St
Winfield, KS
 
Arkansas City Recreation Comm
(620) 441-4304
Arkansas City, KS
 

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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