A big deal has been made about inline clap frames, but in photos I see everyone on regular frames. What’s the deal? Are they really used for training or racing?
Clap frames are used for training and racing. Like most equipment, personal preferences dictate what an athletes uses. Many immediately took to claps, while others didn’t. Some felt the benefits of claps meshed well with their technique, while others found it a hindrance.
Any new technology that hits the skating market garnishes a great deal of attention at first. Some stand the test of time, while others vanish into obscurity or are eclipsed by the new latest and greatest. Ice claps are here to stay, but there remains a great deal of uncertainly about today’s generation of clap technology. There are die-hard lovers of claps who would sooner die than give them up. Mogema’s 5-wheel, 84mm system is currently the latest introduction into the inline techno war, and this has probably reduced the amount of attention that clap frames were receiving.
As far as photos go, it is often very difficult to determine whether or not an athlete is riding on a clap or a fixed frame. Claps only reveal themselves during the last part of push-off, and most photos fail to capture this moment in time. Just be careful before you conclude someone is on a fixed frame. There may be a clap frame ready to snap into action a fraction of a second later.
What test can I perform to determine how much fast or slow-twitch fibres I have in my legs?
This service isn’t offered just anywhere. You would have to go to a physiology lab (such as at a university or teaching hospital). It’s a relatively simple procedure but requires a physician to perform.
Aside from a muscle biopsy, there are indirect tests that correlate well with physical data from a muscle biopsy. Since fast and slow twitch muscle fibres have different fatigue-resistance capabilities, the quadricep muscles can be subjected to repeated cycles of contraction using a fancy machine called an isokinetic dynomanometer (like a gym machine called a Cybex or Kinkom that maintains constant resistance regardless of how much force the individual exerts). But at $60,000, you’ll only find these at some universities which have a human performance lab. Call your local university as quite often graduate students require subjects for both tests and may be willing to perform such a test either free or for a small fee.
I’m reading your book Speed on Skates and in the training section you say that skaters should skate twice a week during the off-season phase. My question is, what if I cross-country ski (skate-skiing) twice a week? Since I’m I using the same muscles should I still skate twice a week?
There is NO substitute for skating, but skate skiing is about as close as there is, especially if you live in cold climates and don’t have access to indoor facilities. Specificity of training dictates that muscles must be subjected to the same force, movement pattern, and contraction speed in order to improve for a given sport. In this respect, skating has no substitute. Yet, skate skiing does involve all the prime mover muscles of speedskating, replicates some measure of glide (thereby maintaining isometric stretch) and involves a similar multi-joint action of knee extension, hip extension and abduction of the leg. For cross training, skate skiing is top notch.
For my legs, should I not lift weights at all, in order to maximize my time inline skating? And if I do decide to work out my legs (in the gym), how long should I wait before I can strap on the skates again.
Conventional strength training is a good way to increase strength and power in skating muscles. But even when using the most specific free weight exercises, it is challenging to have the gain translate into improved performance on wheels.
Strength training serves its most useful purpose as an off-season and early pre-season training method when incorporated as part of a sound annual training plan. Gains in muscular strength and power can be transformed into sport-specific improvements when structured in the proper manner, which typically involved plyometric exercises. While there is no substitute for time spent on your skates, strength training offers variable benefits for athletes. Some skaters just can’t seem to develop the necessary strength from skating alone so strength training may be the answer. Other skaters have plenty of natural strength, and should probably invest their time with on-skate exercises and intervals that develop power.
The amount of time you wait before the end of a strength training session and the next skating session will vary depending on how you are training with weight and what type of skating you are doing. But generally speaking, you can probably skate the day after or even the same day so long as you’re skating easy and not lifting heavy weight. If you’re lifting heavy loads with low repetitions, give yourself 24-48 hours before you skate. If your legs feel ‘dead’, take it easy or wait another day to allow for complete recovery and muscle repair.
I do a lot of inline speedskating, but little training for my calves. I mountain bike 2-3 days a week, but it doesn’t help the fact that every time I play tennis I will pull/strain my right calf. It’s not just sore, but really strained. The pull occurs when I sprint for a ball. My friends are always surprised because my legs look strong from skating, and feel strong until this happens. I even try warming it up, and stretching prior to play. Is this a common problem for skaters, and is there an ideal way to strengthen or prepare myself to avoid this?
There are two important things to consider here. For starters, the way the calf muscles are used in speedskating (unless you are using claps) is very different from the way you would use them for running (or tennis). Calf muscles are involved in static contraction for maintaining balance and stability during the glide phase, and contract through a very short range of motion when you push. By comparison, a running motion places entirely different stresses on the calf muscles, i.e. they are forced to contract through a much broader range, and will shorten/lengthen to a higher degree. Hence your calves may be very strong for skating, but not strong enough for other sports. Cycling does involve a higher range of ankle motion than skating, yet it is non-weight bearing, and therefore does not impose the same degree of overload.
The second thing is injury, namely acute tendonitis. The sheath around the Achilles tendon can easily become swollen, irritated, and inflamed from skating (especially if your boots don’t fit well). Even a minor injury can be aggravated once the muscle and tendon is used in an activity that involved different stresses. Achilles tendonitis takes a long time to heal and recover, and can easily be re-injured. Ice the area after skating or other robust activity, and check with a physiotherapy clinic for assessment.
I’ll be purchasing inline speed boots and need help with sizing. I know I shouldn't be swimming in the next pair of boots, but should they be a half size bigger to accommodate for foot swell? Should the extra room be made up by wearing a second pair of socks? Can you also offer suggestions for arch support inserts?
All skaters seem to have their preferred fit, but the boot should be as snug as possible without causing pain, restrictions in blood flow, or limitations in range of mobility. Comfort is critical, but so is the right fit. You are correct that feet often swell in summer heat, but most boots will stretch anywhere from 1-3%. This is probably enough to accommodate for foot swell, so you should fit the boot snugly when it is new. Having a half-inch of room at the toe is fine if it feels good and it doesn't cause your heel to lift or your foot to slide forward in the boot.
In my experience, wearing a second pair of socks is not a good idea. Cotton socks hold too much moisture, and two nylon socks will slip freely past each other causing blisters, heat buildup, and irritation.
As for orthotics or other similar inserts, it is better to find a boot that accommodates the anatomy of your foot rather than try to correct a poor fitting boot this way. I know skaters who have put small orthotics in their boots with no adverse effects. So long as the orthotics are low in profile and do not affect the fit of the boot (by raising the ankle bone too high) you are probably fine doing so. Don't assume that you need them in your skates because you need them in your shoes. The heel-strike, heel-toe roll, and force mechanics of running don't exist in skating. Skating does place unique stresses on your feet, but I’d recommend you consult a podiatrist or similar expert before you jam orthotics in your skates.
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Unfortunately there is no easy test to determine muscle fibre composition. To accurately calculate the ratio of fast to slow twitch fibres, a muscle biopsy has to be performed. A small incision is made in the vastus lateralis muscle (outermost quadricep). A small needle is inserted into the belly of the muscle (don’t worry, a local anesthetic is used). The needle removes a small piece of muscle tissue which is then ‘stained’ with a special enzymatic dye. The stain selectively changes the color of certain muscle fibres, and the sample is viewed under a microscope. Cells are counted to determine the ratio of muscle fibres.
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© 2003 Barry Publow, Canada
Submit questions to: barry@breakawayskate.com
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