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SKATE TIP OF THE WEEK
Inline secrets from the world's top skaters and coaches

This week's tip:

Periodization Training, Part 2
Building speed with interval training

By Rob Bell
Oct. 3, 2008

Skaters in the Cold

Rob Bell on his way to victory in the 2008 Badger Inline Marathon.
Photo: Open2Eye

 

In the first part of this guide, we talked about taking a break during the offseason. We also covered getting back into shape during the preseason and building endurance during the Base 1 and Base 2 phases of training.

Once you've done those things, your technique at cruising speed should look, sound and feel comfortable.

So now it's time to build some speed.

The Intensity Phase

The best way to build speed is with high-intensity interval training, which involves increasing the intensity of your workouts while decreasing their duration.

Here are a couple of good methods:

20/40 intervals

  • sprint for 20 seconds, rest for 40 seconds
  • repeat 8-10 times

Tabata training

  • sprint for 20 seconds, rest for 10
  • repeat 6-8 times

Whichever you choose, make sure to take the time to warm up and cool down before and after your workout.

This kind of interval training is great practice for marathons, which typically involve hard surges followed by lulls. It prepares you to accelerate with the attacks and conditions you to be ready to counter-attack the peloton.

I suggest devoting two days a week to these high-intensity intervals. Use the guidelines for Base 2 for the rest of your training.

And don’t forget your recovery days!

Rob Bells' Periodization Guide

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Debbie RiceRob Bell is a member of the Simmons Racing team as well as a Category-3 cyclist and a triathlete. (He has competed in the Ironman twice.) The 24-year-old resident of Oklahoma City is currently wrapping up his most successful season ever with a win at the Badger State Games inline marathon and a second place finish in the pro division of the National Roller Cup (NROC).

Team Simmons

 

Related reading:

Skate Tip of the Week Archive
Beginners Guide to Outdoor Racing
Beginners Guide to Inline Skating

 

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