Endurance Skating

Training, Racing & LCHF Fueling For Skating And Endurance Sports

Indoors Training 2015/16

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Don’t be a wuss.. be like Dalton.

The LSST winter Indoor sessions are underway in earnest, and I can’t overemphasize how much I am getting out of these weekly 2hr sessions.  The first couple of weeks back I felt incredibly rusty, but now after 5 weeks of consistent attendance, I feel that I’m very much getting back into the swing of things. As I’ve already stated,  my primary focus for skating this year is to improve my technique, so that I am able to unlock better speed from the aerobic fitness that I’ve built up over the last couple of years. The highly focussed nature of Indoor practice helps massively to this end.

As usual at this time of year, the weather has been highly temperamental which makes any planned outdoor session a precarious affair, with most attempts being misses instead of hits. Having one guaranteed session a week Indoors becomes incredibly important to keep the machine oiled – then if I can manage to get out for one more session during the week I feel that is adequate maintenance.. if I can find the room to fit in 2 outdoor sessions (i.e. 3 sessions/week) then I’m golden.

The Indoors sessions always start with 20 minutes of warmup and off-skate drills. I’m getting pretty good at holding good offskate form, and even coach Fred said that he could tell I did squats and off-skate regularly 🙂

House of Pain & 1-2-3-4s

This year LSST has been joined by an experienced skater from the US (shoutout to Will) who has helped run some sessions and introduced some new ideas and drills that we have adopted. One of these is the House Of Pain.

What is the H.O.P.?

It is the following drill set:

  • 1 min basic skater position
  • 1 min rolling single-leg lunges (alternate each side)
  • 1 min switching leg lunges (alternate each starting leg)
  • 1 min side lunges (alternate each side)
  • 1 min low & controlled skating

…30 seconds rest between each drill.

The full set takes 7 mins to complete, and we have been doing 2 sets in succession, which takes 15 minutes. Apparently, this is only the “Mini” version of the House Of Pain – the full blown version includes an extra drill, and is repeated 3 times over, with less rest time between each drill. I’m sure that we’ll get to experience the delights of the full version at some point soon.

Another thing we practice are 1-2-3-4 drills, which emphasizes pausing & exaggerating key body/leg positions while skating continual half-track crossovers. We first do these in the standard counter-clockwise direction, and then (to everyone’s consternation except mine), we mirror it in clockwise direction.

These sort of strength/technique drills are incredibly challenging and really push you to develop a keen sense of the correct body position, alignment, weight transfer, and edging – all key skills in skating which carry over to the outdoors skating and racing that most of us are dreaming of at this point of the season.

We’ll sometimes do intervals or relays to develop the skills at a faster pace, although I rarely go flat out on these and focus more on keeping good form.

At the end of each session I definitely feel a more like a real speed skater using technique and form to do the work, rather than just a fitness skater more reliant on muscle.

Unfortunately, we don’t know how much longer we’ll have the Indoor facility, as the sports center is due to be demolished and replaced by a block of flats at some point, as London’s property bubble claims yet another victim.

Happy winter training, people.

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This entry was posted on December 1, 2015 by in Skating, Training and tagged , , , , , , , , .
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