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By Rob Bell
Rob Bell on his way to victory in the 2008 Badger Inline Marathon. 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 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
Tabata training
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 ---
Related reading: • Skate Tip of the Week Archive
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