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The Beginner's Guide to Outdoor Racing > Part 3 Race Dynamics and Interval Training Q&A: During the race, I'm just going to go slow and steady — is that all right? If you are skating in the Rec/Fitness category or at the back of the mass start, you can keep a steady pace if you want to. You can also hop on one foot, linger at every porta-potty, sing and toss glitter in the air if it makes you happy. But in the competitive categories, you should be prepared for certain race dynamics. Common sense might dictate that you'll get the easiest, fastest possible time if you keep a steady pace from start to finish. However, in a competitive pack, that's not how it's done. Like bike racing, a skate race is a series of intervals. You'll sprint-rest, sprint-rest and repeat the pattern until your head spins and your legs get wobbly. Which, of course, is the point: the "accordion" dynamics of inline racing are tough on your legs, concentration and will power, making it more likely you will commit tactical blunders or simply lose heart — and that's when the REAL racing begins. At the start of a race, the leaders will take off fast to drop as many people as possible right away. Then, about a third of the way in, the race will settle down to a more manageable pace, usually at or just below the leaders' anaerobic threshold. Individuals will then "attack," or sprint out ahead of the group, using not only raw speed but also favorable terrain, positioning, teamwork, bluffing, intimidation, and the element of surprise. Most attacks will be caught, but they will serve to thin the pack, as the "the accordion" squeezes out the skaters who succumb to the speeding up and slowing down without a moment's rest. The skaters who "fall off" the back of the pack will form a "chase pack" behind the pack that "dropped" them. In each pack, the last few hundred meters are an all-out sprint for the finish line. I want to be competitive — what should I plan to do in my first race? Register in the Rec/Fitness category and do your first race any old way, just to get your feet wet. Then in your next race, you will be able to set a goal and have a good idea of whom to skate with. If you're going to skate in a paceline, do whatever it takes to stay with the pack you want to be in, especially at the start — if you try to conserve your energy for later, you will end up in a pack with people much slower than you, which means you will end up doing all the pulling and not have as fast a time. How do you train for this? Intervals, intervals, intervals. Every coach or experienced racer has preferred interval methods, and you should consult the expert of your choice for proper details. To get you started, here's the Extremely Quick and Dirty Guide to Beginning Intervals: Before starting interval training, make sure you can go half the intended race distance without stopping to rest, using a comfortable, stable stroke. To do intervals, warm up for at least 10 minutes, then skate hard — that is, at a pace faster than you can maintain for the full workout — for a timed period of between 30 seconds and 3 minutes. When the timer goes off, rest for an equal amount of time by skating slow — slower than your "comfortable" pace — to recover. When the timer goes off again, repeat the cycle. Keep going until you're toast. To get the most speed out of your interval training, polish your technique while you're at it. Don't just put more muscle into your usual skate stroke. Instead, practice getting lower, using better technique and making your feet go faster. Rest with your usual stroke. Intervals are hard on your body. Start off easy. Do a few intervals, once per week. As your body adjusts you can add more intensity, more sets and more days. Start with longer intervals and work down — 30 sec./30 sec. is far more intense than 3 min./3 min. Bring extra food and water on days you're planning to push hard. It's normal to be uncomfortable while you're skating hard and to be sore the next day, but if you experience sudden pain, joint issues or other problems, back off and consult an expert. Go to: Part 1 - Race Categories Part 2 - Drafting and Pacelines Part 3 - Race Dynamics and Interval Training Part 4 - Race Day: Fashion, Food and Packing Part 5 - Getting More Involved in Racing | Discuss Sections: Part 1 - Race Categories Part 2 - Drafting and Pacelines Part 3 - Race Dynamics and Interval Training Part 4 - Race Day: Fashion, Food and Packing Part 5 - Getting More Involved in Racing | |||||||||||||||||||||||||||||||||||||||
... Copyright © 2006 by Robert Burnson | ||||||||||||||||||||||||||||||||||||||||
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