Long Distance Inline Skating Training Aiea HI
Pearl City, HI
Pearl City, HI
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Pearl City, HI
How to Train for Sprints and Long Distances
June 23, 2010
Training for Sprints and Long Distances?
Hi, Bill: I am the assistant coach of the up-and-coming Kenya inline speed skating team. (The head coach is Joseph Mwangi.) We love your work! ... Could you please recommend a program for sprints and long-distance training. - Gaggan Mehta
Hi, Gaggan Mehta: I would be happy to help and look forward to the day that Kenya produces great endurance skaters on a par with your great Olympic runners.
Without knowing more about your team, it's difficult to offer specific training regimens. But I can give you some general recommendations.
The first is to include 500-meter interval training in your program. All successful inline racers, whether sprinters or endurance specialists, must have a good 500-meter sprint. Without it, few skaters taste success on the road or track. A great way to develop a fast 500 meters is by doing 500-meter interval training.
I recommend starting this training early in the season with sessions of ten 500-meter sprints, separated by three minutes of rest. This works best when you have a group of skaters and designate a leader to set the pace for at least the first 300 meters.
Later in the season, switch to eight 500-meter sprints with five minutes rest. Cutting the number of reps and increasing the rest makes it easier for skaters to focus on quality and form, which is important as you get closer to major competitions.
As I'm sure you know, technique is essential for developing speed. Nowadays, skaters can't succeed without efficient technique. In fact, I would estimate that 50 to 60 percent of what makes a great skater is technique. So be sure you're program has a strong focus on technique. ( Bil...
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To Skate Fast, Train Fast
By Barry Publow
Scott Pauley (yellow skinsuit) keeps track of the time during a session of interval training. Behind him is Shannon Hegarty and Jacky Shu.
Photo: Peter Doucet, Speed Skate World
One of the most profound misconceptions about training is that skating lots of miles improves your speed. I hate to disappoint all you mega-mileage freaks, but skating a ton of miles won't make you faster.
That's not to say that it's not good for you. Piling on the miles will burn calories, improve your cardiovascular performance, and elevate your relative muscular endurance. But these are NOT the things that allow you to go fast over a distance of 26 miles!
The only way to race fast is to train fast, and this is where interval and "fartlek" training come into play.
Most skaters know what interval training is. But few understand the science behind it. As a result, they don't know how to adapt it to their racing or training schedule. They do the same intervals whether they are preparing for a 10K or a marathon. And that's simply wrong.
Here are some rules to keep in mind:
When preparing for a race, do a long skate once a week. This skate should be about 80-110 percent of your race distance. (So, therefore, if you are preparing for a marathon, you should do one skate a week of 20-28 miles.)
Twice a week, do hard interval workouts. (These sessions will be the primary mechanism to make you fast!)
At least once a wee...