The Training
Program
Fifty kilometers
(31 miles) is a nice, challenging distance that you can aim to
finish in less than 3 hours. (Our reporter tried the 50-K at
Weissensee with no previous marathon skating experience and felt so
good he did 33 kilometers more.) If you'd like to complete 50
kilometers comfortably, you should devote at least 5 hours per week
(for 5 weeks) to conditioning. A combination of bicycling (indoor or
outdoor) and inline skating is best, assuming you don't have access
to a large expanse of ice. According to Mark Kandola, U.S.
marathon masters champ, your training goal should be to build
endurance gradually until you can skate continuously for 1 1/2 hours,
or for half your expected finish time. He also recommends
five-wheel inline skates to better approximate the feel of the long
(50 centimeter), marathon-style ice blades.
Monday: 1 hour cycling
Tuesday: 1 hour inline
skating (focus on essential skills, below)
Wednesday: Rest
Thursday: 1 hour cycling
Friday: Any aerobic or
weight-lifting activity you normally do. (Leg presses and stepups
are great preparation. A rowing machine helps strengthen back
muscles.)
Saturday: Long, endurance
day. Bicycle or inline skate for 2 hours, stopping as necessary to
stretch, drink, and eat.
Sunday: Rest As the event
nears, it's important to log some ice time with the skates you'll be
using, even if it's only on a public rink.
The Essential
Skills
Cruising This is the most
efficient position for distance skating: Clasp your hands behind
your back, lean forward 45 degrees, and make long, smooth leg
strokes. This position rests your arms, balances the upper body, and
minimizes wind drag. To conserve energy, "draft" another
skater. Close in cautiously behind him, then match him stride for
stride from about an arm's-length distance.
Cornering As you approach a turn,
lean in slightly and start pushing off longer and stronger with your
outside foot. At the same time, release your outside arm so it can
swing to balance your leg strokes.
Braking Stand up to increase
wind resistance. Angle the tips of both blades slightly inward while
pushing the backs of the blades slightly outward. It's the same
technique used to snowplow on skis.
Illustrations by Trevor Johnston
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