Marathon Training - short notice

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Permalink Reply by Jason Metcalf on February 16, 2009 at 8:40pm

Skate as much as possible !!! I guess if I was you I would just do wind sprints 30 sec sprint, 1 min rest over and over.

I myself hope to be there also.

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Permalink Reply by Nadine on February 17, 2009 at 8:03am

Thanks for the advice! I plan on doing some plyometrics too. I have some old speed skating exercises I use to do. There are probably new ways of training now. Are there any good web sites with training programs?

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Permalink Reply by Jim White on February 18, 2009 at 10:39am

Start by confirming your stated goal of having fun and gaining experience.

Ideally you can skate outdoors now. (You don't say were you are from, or how much inline experience you have.) Start by skating the greatest distance you are totally comfortable with. Learn what problems/issues you have. Probably feet; if so, you can let us know the specific problem(s). Once you have good solutions to challenges you've identified, skate a somewhat longer distance, again identifying new issues. Ideally you can skate every other or third day, building up to, a week before the race, skating 28 miles during your practice session. Then start to taper down, so you start the race well rested. In addition to your feet, pay attention to your bodies needs for hydration and nutrition; try solutions to those during your training, don't try anything new the last couple of days before the race, nor on race day.

When you do start the race, go at a slow, comfortable pace. After you are well into the total race distance, if you still feel good allover, then skate harder.

I don't know that doing sprints for training would help much. You shouldn't be sprinting much during the race. You already have good cardiovascular. Your challenge is skating an hour or two continuously, and having fun doing it.

If you can find skaters near you who have race experience, talk and train with them.

Here's one training guide:
http://www.bont.com/news/featurearticles/landtraining/landtraining.htm

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Permalink Reply by Robert Burnson on February 18, 2009 at 11:44am

Hi, NJ. ... Congrats on signing up for your first inline marathon! ... If you haven't already, be sure to read Kim Perkin's excellent guide to outdoor racing:
http://www.inlineplanet.com/2006-03/16-guideintro.html

... And please tell us how it goes.

Yours,
Robert

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Permalink Reply by Nadine on February 18, 2009 at 12:47pm

Thanks! I appreciate all of the advice. This is going to be a great experience. Wish me luck! I will let you know how it goes.
:) Nadine

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Permalink Reply by Doug Tyler on February 18, 2009 at 7:22pm

I agree with Jim's comments. All I would add is that the Squiggy course is perfectly flat so if you have a choice of doing your long skates on hills or flats, I believe you'd be better off on the flats. This way you get used to stroking the whole time without a rest from any down hill roll. It was also windy last year so if you really want to get ready be sure to go out on those windy days to get used to it. I like skating in similar situations as possible for the race I'm training for. But again, for your first long event make it fun first and the Squiggy event is fun. That way you'll look forward to your next race and beat your old time which is always a great thing. Best of Luck and we'll see ya in Tampa!

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Permalink Reply by Birgit Holme on February 19, 2009 at 7:02am

Hi Nadine,

Thanks for choosing Squiggy to be your first inline marathon. As Doug writes it is a flat-as-a-pancake-course and the asphalt is very smooth. There are only two points (four corners and the Y) that are slightly technical - but if you skate at speeds less than ~16mph in those two turns, you'll be perfectly fine, because then you can just coast them. If you go faster, make sure you know how to cross over! :-)

It was crazy windy last year - no two ways about that - but that is not usual Tampa weather that time a year. I've had some good long chat's with the weather-men-in-charge and they have promised me 75F and a soft wind to cool your forehead! They better deliver now!

If you have not been around reading the FAQ about our race go here http://www.squiggyclassicinline.com/faq_photo/faq.php and if you have any questions about the race it self - please do contact us at info@squiggyclassicinline.com

About your question how to train for it, I'm no expert there but Eddy Matzger wrote this article some years ago, I'm quite sure he knows what he is talking about:-)

http://www.skatecentral.com/custom/citysports/marathon.primer.html


See ya soon at Squiggy!

BR / Birgit aka one of two Squiggy Classic Inline Race Directors

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Permalink Reply by Nadine on February 19, 2009 at 12:19pm

Thanks Birgit! Glad to hear the course is flat.
We will be heading to Florida the week prior to the competition. Would I be able to practice on the race course that week?
:) Nadine


Birgit Holme said:

Hi Nadine,

Thanks for choosing Squiggy to be your first inline marathon. As Doug writes it is a flat-as-a-pancake-course and the asphalt is very smooth. There are only two points (four corners and the Y) that are slightly technical - but if you skate at speeds less than ~16mph in those two turns, you'll be perfectly fine, because then you can just coast them. If you go faster, make sure you know how to cross over! :-)

It was crazy windy last year - no two ways about that - but that is not usual Tampa weather that time a year. I've had some good long chat's with the weather-men-in-charge and they have promised me 75F and a soft wind to cool your forehead! They better deliver now!

If you have not been around reading the FAQ about our race go here http://www.squiggyclassicinline.com/faq_photo/faq.php and if you have any questions about the race it self - please do contact us at info@squiggyclassicinline.com

About your question how to train for it, I'm no expert there but Eddy Matzger wrote this article some years ago, I'm quite sure he knows what he is talking about:-)

http://www.skatecentral.com/custom/citysports/marathon.primer.html


See ya soon at Squiggy!

BR / Birgit aka one of two Squiggy Classic Inline Race Directors

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Permalink Reply by Bill in Houston on February 19, 2009 at 5:33pm

You will have a great time at Squiggy!

Skate a lot. Work on form. Kill your toe-flick, and push through your heel.

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Permalink Reply by Danny Dannels on February 20, 2009 at 12:08am

A good goal is to take a couple of hours and skate 42 km. This will give you a baseline time. You can use that to find your average speed.

This is what I wrote Holly on a similar topic.

Holly,

I think everyone here agrees on the physical benefits of riding. I have been on a bike since I was a kid and know that it has contributed to my endurance over the years. Just make sure that you are having a focused workout when you are riding. The same goes for when you are speed skating.

Target heart rates around 70% of your max heart rate to maximize the aerobic potential of your workout. You will want to skate longer before you skate faster, if the marathon is your skating goal. You can build speed as your endurance improves. A good first goal is to complete the distance without stopping, comfortably. Then you can work on time goals for each stage of the marathon.

Don’t forget to focus on your breathing pattern. I exhale as push out with my heel. I also don’t make a lot of noise when I breathe, in spite of my asthma. Relaxed breathing keeps you from tiring too soon.

Learn how to put your arms behind your back and leave them there. My friend Chris MacKowski told me, “You don’t need arms to skate”. There is wasted energy involved with moving them. I don’t swing them to climb hills either. I only use them when I am sprinting.

Do you have a team to skate with? There are some very gifted inline and ice skaters in the northland. Learn good form as you begin to speed skate, and, it will save you in the long run. Having a good coach is invaluable.

It is imperative to learn how to pace with other skaters to complete a marathon faster. Learn how each skater takes turns pulling the pack. You have to drop to the end of the pack when you are done, so, don’t push yourself too hard when you are there, or, you might drop off the pack completely. In a marathon race setting, it is ALWAYS acceptable to ask the people beside you if you can skate with them. I have met many great people by asking or being asked.

Remember: It is always harder to skate alone. That goes for training, competition, and, recreation.

I hope that you have as much fun skating as I do. I’m always glad to see new marathon skaters.

Danny

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Permalink Reply by Jason Metcalf on February 20, 2009 at 9:11am

Wind sprints are good cause if your in a pack of anykind it will "slinky" what I call it it will spread out then everyone will speed up just to jam back on each other. It will do that for 1/2 the marathon atleast till it thins out.

Wind sprints are also a good 30 min workout you can squeeze in. If you dont have 2-3 hrs to practice at a time.

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Permalink Reply by Nadine on February 21, 2009 at 7:39pm

I love my Bont Jets! I tried them out today at an indoor facility (huge exhibit center with nice smooth floors). I felt awesome. I skated approximately 6km's. No hot spots on my feet! Yay! Tomorrow I will do my long skate (indoors, yawn boring). There is some snow on the roads. Does anyone skate outdoors when there is snow on the ground?

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