I would like to know if you have any suggestions concerning skating on a wet road? In my last event, the road was wet and people were passing by me as if I were standing still and when we got to the dry part, it was me that was passing them.
I am sure there are many skaters out there who can relate to your frustrating wet weather experience. There are two main factors that influence the ability to skate fast on wet roads: wheel selection and technique.
Wheel selection can have a huge impact on the ability to maintain traction on slippery asphalt. Unfortunately, there is no magic wheel that works in all conditions. The best things to do is test several wheels on race day, but this is often too expensive, time consuming, and impractical for most skaters. I typically keep two sets of rain wheels (78A and 81A) with grease packed bearings and select one of those for rainy races. Softer wheels often grip better, but not always. Sometimes the soft wheels slip even more. Having a back-up set of wheels/bearings is a good idea, and gives you the option to ditch your hard “dry weather” wheels.
There are a few minor technical modifications which you can execute to help improve traction in sloppy conditions. For starters, “sit” slightly higher and use a faster stride frequency. Shorter pushes give you more control when you slip, and allow you to maintain power output without pushing so hard each stride. Secondly, try to keep your wheels as vertical as possible as late into the push as possible. Wheels tend to slip more as they become more progressively angled near the end of the push. When combined with a shorter sideward push, these two modifications can drastically improve traction. And lastly, try to change the rate of force development in your push. Normally, a push is “accelerated” and increases in speed and force the further the skate travels away from the body. Three quarters of the way through push extension power is at maximum, and this is typically where slip occurs. Instead, try to generate more force at the start of the push, and then “ease off the gas” toward the end. This takes practice, but also help to facilitate a slip-free extension
Reading Barry Publow’s book, Speed on Skates, I know that it would certainly be beneficial to train with the machines and equipment shown in the chapter: “Building Strength and Muscular Endurance”. Is it really necessary to go to a fitness studio? At the moment I cannot afford a membership to a fitness club, but still would like to benefit from those types of workouts that involve weights and machines. What types of alternatives can I use to achieve similar results without the use of equipment found at a fitness studio?
There are a number of “home” exercises that can be performed to give you similar strength/power benefits. These exercises can be divided into three categories:
1) Plyometrics, 2) Weight bearing resistance exercises, and 3) Imitations.
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Wheel Selection
Technique
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With all of these exercises the principle of progressive overload must be followed. That is, start off with a small number of repetitions / sets and gradually increase the intensity and frequency of exercise as you get stronger. Plyo drills can induce considerable traumatic stress if you wade into high intensity exercises right away. Use common sense and start off small.
I was wondering if you would be able to tell me the breakdown of the 1500m for women, on the short and long track…such as: which energy systems would be used? How much muscle output during the beginning middle and end of the race? How to prevent fatigue?
For many reasons, the 1500m is the most difficult metric distance to train for. This is because the time (2 minutes at the elite level, and 2:30 – 3:00 for competitive skaters) and intensity (85-90%) involved represents the classic “50/50” split between aerobic and anaerobic energy contribution. Skaters need good acceleration and high levels of strength and power, but also a well-defined aerobic system. Like the 800m on the track (running) skaters need to split their training to develop both ends of the spectrum (power vs. endurance).
In long track, conventional strategy is that athletes should skate near-equal splits in terms of lap times (3 x laps). This makes sense, but is difficult to actually perform in the face of constantly increasing heart rate and lactic acid accumulation. Because of this, the athlete will perceive the race to get harder and harder. It takes many years to learn the art of pacing, and to train the physiologic components necessary to be a good 1500m specialist. The skater must start hard, get up to cruising speed as quickly as possible, and then try to stay relaxed through the first 600-800m. As 1000m approaches, it becomes increasingly difficult to maintain the desired power output and lap time, so the skater must consciously exert more effort, while at the same time trying to maintain technical efficiency. The last corner is skated at maximum intensity to try and maintain or elevate finishing-straight speed. Is it no wonder that blood lactate levels are higher after the 1500m than following any other metric distance.
The 1500m race on short track is entirely different. Short track is highly strategic, and there is a wide range of tactical options. Often, the first 500-800m is skated at a comfortable pace, with skaters positioning themselves and feeling each other out (and trying to determine each other’s strategy). At about 1000m things usually heat up. Some skaters try to race from the front for the last few laps, while others are content to sit in 2nd or 3rd and execute a late pass. And while this may be the stereotypical race, this is not always the case. Sometimes a skater decides to shake things up right from the start and take off. Sometimes no one chases and they are able to lap the field, other times the others will give chase and close the gap. The pace may then slow before picking up again in the last 4-5 laps, or it may remain high throughout (this is usually how the world record is broken). Short track skaters need speed, power, and superior passing ability, especially if they choose to sit back until the last lap or two. Strong skaters who lack these attributes usually prefer to race at the front, keep the pace high, and force others to pass (and make mistakes, take chances, get DQ’d, etc).
I have extremely skinny ankles and I cannot find a boot that fits or comes to being a good fit around my ankle and therefore my boot leans to the inside. What can I do?
Talk to boot manufacturers and ask them about fit in the ankle area. Some companies manufacture a narrow fit boot/model. Otherwise, spend a little more money and get custom-fitted boots that are built for your anatomy and skating style.
I met a serious biker (nice guy too) that shaved his legs. He said it was to reduce injury during sliding on the asphalt – seem the hairs really pull out the nerve endings? I have had a few good slides and they hurt but I have yet to shave my legs. Is this the reason to shave the legs, or do the ladies just really like it?
Well, my experience is that many women like shaved, muscular legs…especially if they are athletes too. But this is not the reason we (men) shave their legs (or is it?). Excluding vanity, there are five justifiable reasons for shaving:
Contrary to popular rumor, unless you resemble the Sasquatch, there is no real aerodynamic benefit to shaving. Many people think this because swimmers shave down for improved gliding through the water. You’ve got to remember that while the properties of aerodynamics and water flow are similar, water is an entirely different medium and presents far greater resistance to objects moving through it.