Expert Inline Speed Skating Advice
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.
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.
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:
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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.
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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).
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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.
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- 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 http://web.archive.org/web/20061114024833/http://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!
