I read your fantastic article regarding clapskates, and I realize that choosing one is a personal choice. I was wondering if buying a clap skate is a necessity, or if the fixed is just as good?
I wish I could definitively answer this question for you but I can’t. Even if I dared to do so, it would be based strictly on my opinion and assorted anecdotal support, and not on empirical evidence. If you ask a handful of pro skaters you will get widely varied answers. Some say yes, some say no, and others still say "it depends."
Whenever a new technology emerges, athletes who have been searching for that little something extra usually take the plunge right away. They invest their hard-earned dollars to try and better their position at the finish line, even if its only a marginal improvement in the end. Others are more resistant, and wait until the "old" technology becomes obsolete before reluctantly converting to the "new age." You’ve got to decide for yourself if you want to try to learn a modified technique, and if you want to experiment with this new technology. Just remember, there’s a whole lot more to going fast than the frames bolted to your boots. Sure, claps may offer you a small but significant advantage, but you’ve still got to plug long hours of hard training into the equation. Tires and drivetrain are important, but you won’t go far without horsepower.
Can you tell me how to correctly position my frame on my boot.
This received the award for the most frequently asked question. This topic has been covered a few times in the past. Read FaSST Ask the Expert archives at www.breakawayskate.com
I’ve been skating lots of miles since the spring but I haven’t been able to get any faster. I can go at one speed for ages but I just don’t have any "pickup" when I need to accelerate or do a short sprint. My friends tell me I should do intervals, but I don’t really know how. Is there a good, simple interval routine you can recommend?
Your friends are right! Interval training is the most effective method for training the body to go fast. Part of the beauty of interval training is that the structure of the workout can be designed to improve very specific physical attributes. Example, an interval workout can be designed to improve your ability to recover following each of a series of short sprints (recovery ability). Or, the repeats can be mapped to improve short-term (tempo) endurance. Still, intervals can be used to develop improved sprint power and leg speed.
Interval training can become quite complex. Because of this, many athletes employ some form of interval training, but don’t really design the session with any specific objective. The solution? Keep it simple!
Inline racing is a sport which rewards athletes who are able to focus their training to be versatile in each key area of physiology: (tempo) endurance, recovery, and sprint speed. Most skaters are good at one. Some are strong in 2 areas. But the best skaters (ala Chad Hedrick, Derek Downing, Jorge Botero, Arnaud Giçquel) excel in all 3 - not just because they are athletic "freaks," but because they know how to train their bodies in just the right way.
Below are 3 sample workouts - one from each of the aforementioned categories. Assuming you have already done a few months of preparatory base training (and by this time of year you likely have) then start with 1 interval workout a week, then progress to 2 interval sessions per 7 day period. Note: These are sample workouts and may not be suitable for all skaters. Use common sense when determining your individual suitability for following any of the models.
Endurance Intervals
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Regardless of one’s opinion, buying a clap frame is certainly not a necessity. The majority of weekend warrior inline racers are still cruising along on fixed frames, and even some of the top pros are sticking to their familiar, stable rides. Some pros are skating faster on claps, while other just haven’t been able to get used to them. About half the World Cup races this year have been won on claps, while the other half have gone to fixed frame athletes.
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QUESTION
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Recovery Intervals
Sprint Intervals (Sprintervals)
Always cool down, stretch and re-hydrate/refuel after any strenuous workout. Do not perform 2 interval sessions any closer together than 48 hours.
I am a 37 year old inline racer who has been training and competing (for fun) for about 4 years. My training is pretty loosely organized, but I try to do the occasional interval workout. The problem is that I do most of my skating alone and I find it so difficult (and boring) to train hard on my own. If I only do one hard workout a week (in addition to 2-3 easy/moderate “mileage” skaters), what sort of training should I be doing?