Preparing for a Tour
Before we discuss preparing for a skate tour, we have
to throw out a few caveats. First, not everyone has the same fitness level and it is impossible for
us to give a page of advice that will be applicable to everybody. Second, do you really need to
worry about preparing for a skate tour? The answer is no. Because our skate tours are
designed to be appropriate for all ability and fitness levels, you will be happy on a tour
even if you are out of shape. However, we do think that you will have more fun if you are in better shape.
Preparing for an inline skating tour is a lot like
maintaining fitness for life. It is better to build up slowly than to pack in a bunch of training
at once. It is also important to have fun in your workouts so that you continue throughout the
weeks, months, and years. Inline skating is a fantastic sport for maintaining fitness for two
reasons. First, it is a good way to burn calories and raise your heartrate. Second, it is easier to
get over that hurdle of inactivity with skating than with other sports. Many people find it
mentally easier to strap on their skates than to lace up their running shoes.
Ideal General Fitness
Doctors used to recommend that everyone exercise three times per week for 30 minutes
at a time. Everyone has a different theory but now most reports recommend much more exercise. Our
theory is that everyone should cardiovascularly exercise (i.e. with an increased heart
rate) six days per week with one day of rest. Five of these workouts should be standard workouts of
30-60 minutes. The sixth workout is borrowed from running and is called the Long Slow Distance
(LSD) workout (see below). In addition to these cardiovascular workouts, we recommend doing
simple strength exercises three times per week. You can accomplish this by simply doing
situps, pushups, and pullups. All you need is a floor, a chinup bar, and 45 minutes per week.
Take Stock of Where You Are
Before you get scared and leave the website, let's get back to reality. We know not
everyone exercises six times per week or even at all! However, we do think that last paragraph is
an achievable ideal for you to incorporate into your lifestyle. Before we move on, take stock of
where your fitness is right now. Are you already exercising four or five times per week? Then you
are right with us. Was the last time you exercised involved with opening a beer bottle? Then scale
back everything to your level. Start with slow skating two days per week and increase it gradually.
Long Slow Distance
Your regular cardiovascular workouts of up to five times per week are what keep you
in decent shape. What improves your fitness is the Long Slow Distance workout. Why? Your
body gets used to the regular workouts and adapts at that fitness level. By throwing in a longer
workout you are stressing your body - which adapts again at the new higher level of fitness. The
LSD workout is generally saved for the weekend when you have more time and can be done skating,
running, bicycling, or however. You should start at your longest weekly workout and increase no
more than 10% each week. Let's take an example. Say your current workouts involve skating times per
week, approximately 45 minutes per time. To add in a LSD Workout you might want to add in an
additional Saturday skate of 50 minutes the first week, 55 the second, etc. Don't do these workouts
fast - the goal is Long, Slow Distance.
Variety is the Spice
We know some of you only skate. That's okay if that keeps you motivated. If
it doesn't, try interspersing skating with running, soccer, bicycling, or anything else that gets
your heartrate up. Keeping your workouts fun is crucial or you won't keep it up! Notice also that
we have been talking in minutes and not miles. In this way, you can correlate your workouts no
matter what the form of exercise (although you may find 40 minutes of skating is easier than 40
minutes of running).
Time in Your Skates
Now that you are on your way to being generally fit, let's talk about the actual
skate tour you will be joining. Again, remember that we have three routes scheduled for you each
day, a support van in attendance, and plenty of optional stops along the way. This isn't a race.
Nevertheless and partly because of this, you will be in your skates longer than you are used to.
You might skate, stop, skate, take a photo, skate, talk to the local farmer, and skate again. All
that might take three times longer than normal to go the same distance. Your feet probably won't be
used to that amount of time enclosed in skates. So, one way to practice is to spend increased
amounts of time in your skates before the tour. If your kitchen floor can take it, leave your
skates on while making dinner. Any additional time in your skates will help.
Take a Lesson
On our tours we provide daily optional skating instruction, from beginner to
advanced. If you are interested to learn, you will undoubtedly find yourself a much better skater
after your tour is over. If you aren't interested, you can just enjoy the great skating. Even with
the instruction provided on the tour, however, you might want to think about taking a lesson to
speed yourself along. This is especially true if you don't know how to brake. Braking is easy ...
but not necessarily natural. One good lesson and you will improve your braking and with it your
confidence. For more info on finding a certified instructor in your area, check out
www.iisa.org
.
Stretching
Stretching and its accompanied flexibility are a key to not only preventing injuries
but also to staying in shape. Remember when you used to start out with 5 minutes of stretching
before you started to exercise? That too has changed. The accepted theory now is that you shouldn't
stretch before warming up and should also stretch after exercising. What does that mean? In
practice, it means as long as you start your workout gradually you should wait to stretch until
after you are done. You should stretch the major leg muscles
groin, thigh, hamstring, buttocks, and calf. We will cover some sample stretches on our tours.
Equipment
See our
equipment page
for this information. Proper equipment is critical in preparing for a tour.
We hope this helps! We also hope that you use your
upcoming skate tour as motivation to get and keep in shape.
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