With Barry Publow
QUESTION
I have a novice question concerning technique. I have a tendency to step with my left foot
instead of rolling it into place while skating. This becomes progressively worse as my legs
fatigue and my speed increases. I was wondering if there is any way to correct this problem
or if it is something that will disappear as I become experienced?
ANSWER
This may go away with experience, but you’re likely to develop other bad habits if you wait
for it to correct itself. There are a few things you can do to help remedy this technical
glitch. For starters, always focus on keeping your skate as low to the ground as possible
throughout the entire recovery. This alone may be enough. Another drill to work on is called
toe sweeping. The objectives of this drill are to introduce the first step of the recovery
action and to ensure that the skate is always kept parallel to the direction of travel. This
exercise will force you to keep your recovery skate low to the ground, and emphasizes a
subtle skate set-down. Below is a brief description of the drill. (For details and additional
drills, check out my book, “Speed on Skates”).
Begin by pushing the leg straight out to the side until full extension is reached. To
recover the push leg, flex the knee as the skate falls back and rolls onto the toe wheel.
Allow it to follow a semicircle around the back, returning it to a position directly beside
the support skate. Repeat with the same leg until forward momentum is lost.
QUESTION
What is the proper push technique (not the advanced double push - just the normal skating
rhythm) to conserve the most energy especially over long distances? At this point, I feel
like I’m expending too much energy and losing some speed due to my uncoordinated technique.
For instance, at races, I can hang with the pack for the first lap but then I begin plodding
along and drop off the pace (navigating the corners is something I’m still attempting to
master as well). Similarly, outdoors, I can skate at approximately 25 mph for a mile or two
and then I stumble all over myself and lose my rhythm.
ANSWER
There are many factors which play a hand in determining the best way to conserve energy. From
the biomechanics of the movement itself, to drafting, to resting techniques and the
implementation of strategy and tactics…there are many ways to improve speed, performance,
and power output. There are so many factors that go into addressing your question that it
would be impossible for me to go into a lot of detail. The “bonking” that you describe is
most likely a result of skating faster than your state of conditioning is capable of
supporting. Lactic acid quickly accumulates in the working muscles, the body goes into oxygen
debt, and your ability to maintain efficient technique is severely compromised. The first
step to being efficient over long distances is to ensure that you are skating within yourself.
It’s impossible to be efficient if your body is producing lactic faster that it can be
removed, so pace yourself in a way that reflects your fitness status.
Assuming this is done, skating technique itself can be addressed: If skating longer distances,
sit a touch higher in the knees, bring the trunk slightly more upright, and shorten your
push a bit. Emphasize a long glide, especially on down-grades, and try to maintain consistent
pace regardless of changes in incline or wind intensity.
QUESTION
I am a beginner speed skater and am experiencing left ankle pain. It started after I adjusted
my frames from an inward angle to a more centered position (slightly outward on the left).
I moved them back a few weeks ago and have had no pain on flat land or indoors, but hills
seem to aggravate it again. Should I change positions for indoors, flat lands, and hills?
If so, is there a practical way to do this? I would like to be able to skate on an outward
angle on the left for indoors to help me with the turns. Would you recommend ankle support?
ANSWER
Finding a right frame position can be a lengthy and often frustrating process. Several things
complicate the issue:
- What is ideal for one person rarely works for another. Because of this, you have to
determine frame positioning on your own. You can’t just copy what someone else is
doing and expect it to feel right.
- Skating indoors vs. outdoors often requires a different frame position, but making
adjustments each time you switch venues is not only a major pain, but it’s
impossible to achieve the same frame position each time you move it. Because of
this, finding a “happy medium” position (one that can be used comfortable for
both indoor and outdoor) is a worthy project to invest time in. Even so, you
may not be able to do this. Some skaters just need to move their frame every
time (or have two pairs of skates – one for indoor, one for outdoor).
- A lot of factors come into play when trying to determine frame position. From foot
anatomy, to technique, to the actual construction of the boot you’re using…finding
the optimal frame position is largely a process of trial and error.
- As your technique changes, so too does the need to recalibrate and readjust your
frame’s position on your boot. New skaters have a tough time in this regard
because they make so many small, yet significant changes in technique. What this
means is that one day your frame position may feel great, but three days later
it feels terrible and is causing shin pain.
Why do your shins hurt when you skate? Because they are under constant, high-level isometric
stress. Incorrect frame positioning is usually the cause, although a general lack of
experience on skates can have a lot to do with it as well. In many sports, athletes who are
new to the technique typically waste a great deal of energy by needlessly contracting muscles.
In this sport, new skaters tend to lack the ability to relax the lower leg muscles
(i.e. shins) during the glide. The results is that there are constantly contracting in an
attempt to help stabilize the ankle joint. This may be a direct result of poor frame
positioning, or a general lack of strength in the tibialis anterior (shin) muscles. The
best remedy…experiment with your frame position, and log more hours on your skates.
While some people suffer from a chronic form of shin pain, most skaters can alleviate this
discomfort within a few weeks of training and experimentation with frame positioning. The
issues of frame positioning and shin pain have been discussed in past editions of “Ask
the Expert”. They are all archived online, and can be located at Breakawayskate
www.breakawayskate.com.
QUESTION
I broke my leg in three places while at speed practice (the fibula and the tibia). Doctors
say I will be able to skate again, but I’m not too sure. I've heard that its easier to
break it again. Is this true?
ANSWER
One of the great things about bones is that it is possible for them to rebuild themselves to
levels of strength equal to or greater than before a bad break. But, a bone that is not
fully healed will definitely be more susceptible to recurrent injury. Also, bones can have
an anatomical point of weakness that may increase the likelihood of another fracture. Bones
can break in many ways, and the precise degree of future risk will depend on exactly how the
bone fractured. Your doctors know best, so you can probably trust their judgement. If you’re
not comfortable with what they tell you (good or bad), seek a second medical opinion.
QUESTION
My son is a Bantam B hockey player and a pretty level-headed skater. The only thing is that
he has short strides and no matter how much we preach to him, he can’t change his style of
skating. Would speed skating lessons benefit a hockey player to get his stride and posture
corrected?
ANSWER
Absolutely…so long as you can find a decent coach. Speed skating is a distinctly unique
skating sport which will help your son retrain his muscles, as well as hone the neural
pathways that send impulses to them each time they contract. Speed skating is a sport that
is all about power and efficiency, and it requires careful attention to both the push and
glide phases of the movement. The mechanics of motion that can be learned with proper
guidance are bound to help him as a hockey player. But be careful, he may quit hockey to
become a speedskater!