Coaches and scientists have known for years that the best way to train a body to go fast is to incorporate interval training into one’s regimen. While most seasoned athletes have a pretty good idea of what interval training is all about, few know how to actually focus the broad base of scientific knowledge for the sport of inline racing.

Part one of this series examined the role and importance of early season base preparation, and the transition from base training to speed work. Now we delve into the realm of in-season training, and how to best prepare and hone our skills for the unique demands of this sport. In order to best determine how to prepare for the sport of inline racing, we must take a close analytical look at the physical, psychological, and technical demands of the sport. Only then can we hope to address the question of how to structure training.

Analysis of the Sport

We know that training should reflect the characteristics of the sport for which we are preparing. Since most traits inherent to the sport have important repercussions for training, a heightened understanding of the activity leads to an improved insight into how to train.

While unique, inline racing shares remarkable similarities with bicycle racing. For one, both are pack sports which rely on drafting to function as the key catalyst for the implementation of strategy and tactics. This means that race pace can vary from a casual warm-up to a flat out sprint. Secondly, there can be an extreme range of course conditions (turns, hills, asphalt quality) which are specific to the venue. This can have a major impact on how the race is played out, and serves a role in defining the relative separation of fast and slow periods within a race. Thirdly, both inline racing and cycling are individual sports that are played out with team tactics. Team members often have specific roles on their team. Some are workhorses, some are pawns to distract other skaters and others specialize in the final sprint to the line. This means that training often has to focus on developing the qualities that are most important for success in a specific role. And lastly, there are two distinctly different types of races: those that end in a mass field sprint, and those that split apart the pack so that one or more break groups come across the line together. Depending on where you race most often and at what level, chances are that you usually find yourself in a similar situation each time, i.e. either fighting it out in the final sprint, or chasing the group in front of you. Yet, while inline racing and cycling share qualities, there is one major difference: the duration of the event.

Analysis of your strengths and weaknesses

Some skaters do better when there is a field sprint, others when the pace is wide open from the gun. Some do well on tight twisty criterium-type courses, while others excel on open roads. Some skaters dominate on hills, others sputter backwards in a bitter battle with gravity. There are very few skaters who can win all types of races. Those that can must be categorically defined as “freaks of nature”. The remainder of us have to determine what we are good at, what we are weak at, and where we want to improve. Because interval training methods can selectively improve different physical (and mental) capacities, it is important to come to these conclusions.

Understanding Lactic Acid

Most of us have an intimate love-hate relationship with lactic acid. Come on, admit it! But regardless of how you feel about this stuff, we all need to understand its role, its impact on performance, and most importantly, how to impact its production and removal from the muscles and blood. There is growing evidence which suggests that central factors such as heart rate and maximal oxygen consumption actually have little do with determining success in the sport of speedskating. Instead, the dynamics of lactic acid metabolism, along with the ability to deal with this nasty stuff, appear more important.

When we skate at a pace where the production of lactic acid exceeds its rate of removal, we are said to be “over threshold”. Compounding this relationship further is the fact that high levels of tension within the leg muscles prevents the normal filtering of lactic acid from the muscles into the bloodstream where it can be neutralized and/or reused. The end result is that we, as speedskaters, must develop a heightened ability to not only tolerate high levels of this painful substance, but improve our ability to quickly remove it from the muscles during the period of muscular relaxation that occurs within the cycle of push, glide, and recovery.

Lactic Acid dynamics during exercise

If we examine a series of four 3-minute intervals separated by equal periods of rest, we see an interesting pattern. Blood lactate concentrations rise throughout the work bout, peaking just after the interval is completed. During rest or active recovery, blood lactate levels subside, but not to the low level observed prior the beginning of the series. For interval two, blood lactate again rises, peaking even higher at the end of the repeat, then subsiding during recovery to a point slightly higher than that observed prior to the beginning of interval two. So while blood lactate levels rise and fall after each repeat, there is a gradual increase in both peak levels, and in the level seen after each repeat.

If we examine the blood lactate dynamics of an entirely different series of interval repeats, we see the same type of recurring pattern. The only major difference will be the peak level reached at the end of the repeat, the time course of removal, and the level observed at the end of the recovery period. All of these are a direct function of exercise intensity, interval length, and the duration of the recovery period.

Sustained speed intervals

Training for sustained speed involves interval methodology which is aimed at improving the ability to endure long intense work bouts (typically 2-4 minutes) with the goal to improve the body’s tolerance of lactic acid. The intensity and duration of the repeat brings blood lactate to very high levels, and so considerable recovery must be taken between intervals. The recovery period must be long enough to remove the majority of the lactic acid so that each subsequent repeat can be performed with the same effort and intensity. (Work to rest ratio is on the order of 1-to-2). Enough time should be taken so that the skaters actually feels ready for another work bout.

Sample Workout:

1. Warm up 10 minutes @ 50% effort.
2. Four x 2 minutes skated @ 80% effort.
3. Four minutes active recovery between repeats (very slow skating)
4. Five minutes set rest.
5. Repeat step two.

While the objective is to skate each interval at a steady speed, steadily rising levels of lactic acid will result in progressive muscular fatigue and loss of coordination - the result being a gradual slowing. This is fine, so long as the same perceived intensity is maintained. With this type of interval training, the burning sensation of lactic acid will make you want to stop skating about 2/3 of the way through the repeat. But, it is vital to persevere through the pain, while at the same time striving to maintain efficient skating technique.

For skaters who need to improve their ability to skate fast for prolonged periods of time, sustained speed type intervals are the way to go. There is no better way to improve the physical tolerance for lactic acid, as well as toughen up the mind. But, this interval method is painful, and should only be pursued by relatively fit individuals who have first developed a sound aerobic base.

Recovery intervals

Quite opposite to sustained speed repeats, recovery intervals improve our ability to remove lactic acid quickly. This is accomplished by structuring the interval session so that it reflects the dynamics of a highly variable race with short, sporadic periods of high intensity effort. That is, work periods are short and intense, ranging from 15-60 seconds. Recovery times must be long enough to allow for at least partial removal of lactic acid, but not so long that a skater feels completely recovered. Thus, recovery times can range from 15 seconds to 60 seconds (work to rest ratio from 1-to-1 to 1-to-2). The objective is to initiate a rapid production of lactic acid by stimulating the anaerobic energy pathways.

Interval sessions of this type often follow the on/off format. The “on” period represents the high intensity effort, while the “off” period is not one of true rest, but is completed at a target intensity. Thus, the body is forced to deal with and remove lactic acid while under constant stress. What makes this format interesting is that there can be considerable difference between the intensity of the “on” and “off” periods. One example would be to use an on/ off structure of 80%/70%. At the other extreme would be 95%/50%. Actual work times for the “on” and “off” periods can also be adjusted to further customize the workout.

I know a number of skaters who have the ability to keep the hammer down for a long time, but as soon as you throw in a couple of intense surges they are broken. For these individuals, intervals should focus on this recovery method of training. Not only does this type of training improve the body’s ability to deal with fluctuating levels of lactic acid (and doing so while under constant physical stress), but the shortness of the work bout helps to improve the technical elements of acceleration. These are important skills for every competitor.

Sample Workout #1:

1. Warm up 10 minutes.
2. 15 sec “on” @ 85% / 30 sec “off” @ 60% x 5 (total work time is 3:15).
3. Five minutes set rest.
4. Repeat Step two 3-4 times.

Sample Workout #2:

1. Warm up 10 minutes.
2. 60 sec “on” @ 80% / 60 sec “off” @ 60% x 10.
3. Five minutes rest.
4. Repeat step twice.

With the on/off format of training, there is a progressive rise in blood lactate throughout the duration of the set. The first few “ons” may feel quite easy, with the sense that the recovery period is adequate. But if this method of interval training is executed properly, the latter half of the workout becomes increasingly strenuous. The skater is left with the feeling that the recovery period is getting shorter and shorter, despite the fact that is remains constant. This is simply a result of progressively increasing muscle/blood lactate.

With both of these mainstay type of interval training, there can be enormous variety introduced to the workout. Work time, recovery time, and the number of sets and repetitions can all be manipulated to suit the individual.

Interval training can be so elaborate and complex in its structure that the true goal of the workout is often lost in the confusion. Keep things simple, incorporate variety into your training, and be sure to build interval training into a sound annual plan that is focused around one or more major events. Don’t just train hard, train smart!

It should be noted that my thinking on these topics has evolved over the years. Astute readers who are familiar with my book Speed on Skates, will note that there are some discrepancies between what is stated within its cover and here in this article. This information should not to be regarded as contradictory, but simply modified from its original presentation.