Expert Speed Skating Advice
QUESTION
Do in-line skaters get the same intense gluteal muscle build-up that I see in ice speed skaters? Is there a certain technique to enhance this build-up or will it come naturally with consistent, low speed in-line skating?
ANSWER
Other than the 5K (3K for women) and 10K (5K for women), most metric long track ice speedskating events are sprint-oriented, and rely heavily on high levels of absolute strength, explosive power, and leg speed. As such, ice speedskaters employ training methods (both on and off ice), which encourage improvement in these attributes.
Strength trainers and exercise scientists have known for many decades that the adaptive response of a muscle occurs in direct response to the stimulus placed on it. A muscle which is subjected to high loads and relatively low repetitions responds by growing strong and larger (hypertrophy). On the other hand, a muscle which is subjected to many repetitive low-level contractions realizes an enhancement in the endurance capabilities of the muscle cells. Ice skaters - at least sprinters - tend to have highly-developed (i.e. large) leg muscles (quadriceps, hamstrings, adductors, and gluteals) because of the way they train, and because of the degree of stress that racing places on their bodies. Training for sprint events on the ice will certainly assist in this muscular growth, but a great deal of this muscular development can also be attribute to off-ice training (conventional strength training and plyometric exercises). Besides this fact, elite ice speedskaters likely have a genetic predisposition to having “big legs”. In other words, young speedskaters with the sprinter’s physique are likely channeled into the sprint program as opposed to being developed as distance skaters.
If we look at the training methods and muscular requirements of an inline racer, the observations are markedly different. Most inline races are 10K or longer, and rely heavily on strength but also on muscular endurance. Since there is little or no performance correlation between high relative muscular endurance and muscle size, inline success does not depend so heavily on having such well-developed thigh muscles. The inline sprint specialists tend to be more heavily muscled in the lower body, but even some of the fleetest feet in the business are attached to surprisingly lean legs.
QUESTION
I will be purchasing a pair of inline speed boots and need assistance with sizing. I know I shouldn't be swimming in the next pair of boots I buy, but should the boots be a half size bigger to accommodate for foot swell? Should the extra room be made up by a second pair of socks? Any suggestions for arch support inserts?
ANSWER
All skaters seem to have their preferred fit, but generally speaking the boot should be a snug as possible without causing pain, restrictions in blood flow, or limitations in range of mobility. Comfort is critical, but so also 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 do 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. Just don't assume that you need them in your skates just because you may 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 would recommend you consult a podiatrist or similar expert before you jam your orthotics in your skates.
QUESTION
My 17 year-old is having trouble with his leg muscle locking up during short indoor races. He has been on a training program for a year and is in great racing condition. He also trains with a trainer for outdoors and does quite well. Even with stretching and a warm up, his legs go dead at 1000m. This is something new and causes him to slow up even though his is not winded. After several races he feels great and again can sprint. It seems too short for a lactic acid build up.
ANSWER
First off, lactic acid production begins just seconds into a high intensity race such as the 1000, and can reach troublesome levels in about 15 seconds. When blood lactate levels reach high levels, the substance interferes with the contractile mechanics of the muscles, impairs coordination, and leads to early fatigue. It is quite possible to experience the ‘burn’ of lactic acid without feeling ‘winded’ as you speak because lactic acid is a product of anaerobic energy metabolism.
In addition to the above, there are several other possible causes/factors. The first is a lack of proper warm-up and activation of aerobic processes. A skater who goes to the line of a 1000m race without a good 10-15 minute warm-up is just asking for trouble. Some skaters think a 2-minute jog around the rink or a few easy laps will suffice. The second, possible cause is overtraining and/or fatigue. A skater who is not well-rested and tries to race on tired legs will feel exactly like you have described. Many skaters are chronically overtrained and don’t even know it. Rest, recovery, and a review of past few months of training can be helpful in diagnosing a skater who is overtrained. It may also be useful to monitor morning resting heart rate over the long term as an early indicator of fatigue. And a last point I should mention…having one’s legs go ‘dead’ during an intense race is quite normal and par for the course. Anyone who finishes a race and still feels springy probably didn’t skate hard enough (or is named Chad Hedrick).
QUESTION
For this, assume all things are equal. If an inline speed skater races a 500m race on a short track layout and records the time then tries the same 500m in a straight race - no turns - which time will be faster? My workout partner maintains that the short track time is much faster…that turns somehow generate additional speed. I disagree, and believe that the straight 500 time would be faster and is much more energy efficient over the course of the distance than including turns. Who's right Barry?
ANSWER
Interesting question. The answer is that you are both right in some respect. Your friend is correct that you can generate speed on a turn using crossover steps and exit the corner at a higher velocity. But you are correct that a straight line 500 sprint would be faster than a 500 indoor time. There are several reasons:To roughly calculate caloric expenditure you need 3 pieces of info:
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There is limited traction when skating indoors (even on the grippiest floor), making it impossible to hold a tight line and avoid slipping at high speed.
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Outdoors, a world-class sprinter can reach speeds of 50kph+. I don’t think there is skater in the world who can hold a nice, clean line (and still crossover) at this speed. In fact, it would be impossible for an indoor skater to even accelerate up to this speed in the first place.
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The tight corner radius of indoor skating is not conducive for generating maximum radial velocity while at high speed. This is why many skaters are forced to coast a portion of the corner when going fast.
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As mentioned, the straightaway distance in indoor skating is not long enough to reach maximum speed to begin with.
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If you want actual related proof, just compare banked track versus road times for 300m and 500m at the World Championships. Road times (which typically have longer straights and ‘wider’ corners) for the 300 and 500 distances are usually 2-3 seconds faster. And since banked track is ‘faster’ than indoor, it would be logical to assume that road is faster than indoor.
Now, to introduce an intriguing element to your question…what would be faster…a straight line flat 500 sprint or a 500 sprint on a track with straights and corners designed to optimize speed. In such a case, I believe the track would be faster!
QUESTION
I recently started inline speedskating after converting from rec skates and I've been in training with a local team for over a month. I haven't seen an increase in my endurance after all these times. Is there some sort of exercise to increase endurance so I do not get tired after 5-10 laps?
ANSWER
Training for the sport of inline racing requires attention to both the aerobic and anaerobic energy systems. Aerobic energy metabolism requires plenty of oxygen and carbohydrate/fat for fuel source. Intensity must be low to moderate so that lactic acid does not accumulate in the muscles and in the bloodstream.
Anaerobic conditioning, on the other hand, does not require oxygen to break down glycogen, and characterized by high intensity effort and a rapid build-up of leg-burning lactate.
It is difficult to provide you with specific advice without knowing more details such as how fast you are skating these 5-10 laps. If you are skating a 1000m race and are zonking after 6-7, then the issue is one of anaerobic conditioning. If you are skating 25 moderately-intense steady laps and are tiring after the same number, then the issue is likely once of aerobic power output and muscular endurance. If you’re training with a club, then you likely have a coach. Talk to your coach to try get to the bottom of the ‘weakness’ you are referring to, and then address the issue by employing training methods that focus on the attributes in question. If you want more detained information on training the various energy system components, read Speed on Skates, published by Human Kinetics, or the online articles at www.breakawayskate.com.
QUESTION
I just converted from rec skates to 5-wheel speed skates. This is my 6th week on these skates and I've been having problems with it. For starters, both of my shins hurt after only a few minutes of skating. And not only that, but almost all the time my right foot gets numb after 5-10 minutes of skating. What is happening to my feet? This never happened before.
ANSWER
For starters, your shin pain/fatigue is quite normal and should dissipate over time. If not, then it’s time to check frame alignment and make adjustments (check out the Ask the Expert archive at www.breakawayskate.com). Even minute fine-tuning can have a huge impact because it alters the balance point of your foot/ankle and can reduce the static stress experienced by lower leg muscles which are struggling to maintain stability during skating.
As for the foot numbness, try loosening your laces, use an alternative lacing method, stretch pressure points, and maybe even mold your boots (if they are heat moldable). Sometimes there is a break-in period for your feet as well as your boots, but 6 weeks should be enough time to achieve a reasonable comfort level. If the problem still persists, the cause is likely a poor fitting boot that is too narrow and not shaped right for your anatomy.
© 2002 Barry Publow, Canada
