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Training tips for marathon skaters
Are you thinking of participating in the National Capital In-line Skating Marathon or Half marathon on May 30? In this article, I¢m sharing some ten general training tips that I think are at the basis of many a good plan:
1. Plan, plan, plan!
There are two solid months of training before May 23rd and every day counts. I did not write May 30th, race day, because you should be resting before the big race day and resting is one of the most important components of a good training program. Get your calendar out and start planning your training program. A structured plan will keep you motivated and allow you to mark your progress. Then, find some dry, clean pavement and start working on mileage. Build up gradually to prevent injuries so don¢t skate 40 km on your first day out. If your winter has been less active take that into consideration. And remember, commitment and consistency is key. Any amount of time you spend training counts, even if it¢s a 20-minute run between meetings. Here the cumulative effect of training comes into play.
2. Core strength counts.
Core strength will make those final miles near the finish easier to bear. Get your abdominal and back/neck muscles ready by either skating a lot before May 23rd or, if you can¢t accomplish as many aerobic in-line skating sessions, make sure you incorporate ball/floor abdominal/back exercises in your program. What better way to watch TV!
3. Simulate, simulate, simulate.
To simulate means to imitate the conditions of race day. Imagine that your race is like a theatre play. Actors rehearse in their costumes, and recite their lines over and over again until opening night. Train as if it were the real thing. When you cross train with running or biking, visualize yourself skating the marathon. By taking every training session seriously, you are training your brain to be super ready on race day.
4. Set realistic goals
In my coaching practice I see that the skaters with the highest potential often underestimate their abilities and others that still have much work to do either with training and/or technique tend to fantasize about unrealistic results. That¢s why I suggest a progressive approach: work at improving your half marathon times before you enter a full marathon. You have to put in your time on skates and commit to your training plan. An athlete¢s development is not a journey that can be put on fast forward. Working with a professional coach will help you tremendously at adopting a ¡ approach.
5. Never underestimate the power of visualization
A great book to read is Shakti Gawain¢s little treasure entitled Creative Visualization. It is a small book that will help you exercise your third eye, i.e. your mind¢s eye. Visualize yourself at the race, hear the sounds of skaters, feel the race and re-play the race scenario over and over; get yourself there, really using your imagination. Visualize every stride. On race day, your body will go through the race motion using a lot less energy and leaving you some for the finish.
6. Loose the winter weight
It is natural to gain 5 or 10 pounds during the winter months, when you don¢t work out as much. But now that winter is over, loose the weight. A rule of thumb I use is that one pound of fat = 3,600 calories. Divide this number by 7 days and that gives you 514. So, to loose one pound per week, you can simply exercise 250 calories worth and eat 250 calories less daily. That doesn't sound so bad, does it? Start today and stick to your nutrition/exercise plan
7. Socialize after training
Train first - talk later. If you are serious about setting a personal best, then, be serious and focused at practice. I often wear my Walkman while training because it keeps me from talking and focused on the task at hand. Afterwards there¢s plenty of time to be social.
8. Work on your technique
Bad technique = waste of energy. It¢s as simple as that. Consider some private lessons. When I teach, I use my video camera because it does not lie and my clients can no longer argue when they see themselves on tape. Technique also goes hand in hand with fitness. By working on proper technique right from the start, you are building the specific muscle strength for inline skating.
9. Keep your equipment in good order
Lube your bearings, change old laces, tighten bolts, adjust helmets and replace old pads inside your helmet, protect your eyes with sunglasses, wear sunscreen, purchase a good bottle holder that will not put too much stress on your back muscles or get a jersey to carry power bars and water bottle - never underestimate the psychological power of dressing like a pro, from head (cool helmet) to toe (socks) !-put your very best forward!
10. Be grateful.
Did you know that simply acknowledging your gratitude for your health is a real energy booster? When you don¢t feel like going out to train, just imagine what many people who are sick or recovering would give to have the chance to inline skate on the recreational path along the Ottawa River at sundown. So, get out there and be grateful! As a coach I believe that the best training advice comes in the form of a specific, personalized plan. I hope you¢ll find these ten tips useful and can take them into account when you are planning your season.
opyright © 2005 Creative Wheel . All Rights Reserved.
