QUESTION

When skating, after only a mile the muscles surrounding my shins become extremely tired, so much so that after another mile I couldn't even stand up strait, and my skates would flop left to right. I felt dangerous, out of control, and worse of all, I physically could not continue skating!
 

ANSWER

What you are experiencing is quite common, and can usually be rectified by a change in frame position (see the FaSST Buyer's Guide details on how to set up your frame). Positioning the frame so that the imaginary line between the front and back wheel lies too far inside the foot's balance point can put undue stress on the muscles at the front and side of the shin. Since these muscles control ankle movement (and therefore affect it's stability), even small adjustments in lateral frame position can have a dramatic effect. Most often, shin pain/discomfort can be alleviated by moving the frame slightly to the outside (of the foot) in a more "center-set" position. Move both the front and back about one millimeter at a time until you feel only a slight tendency to roll the ankle to the outside. Try skating, and make further adjustments as warranted.




 

QUESTION

"Whenever I train or race I always get a very painful stitch. Could you please tell me how to get over it, or what I'm doing wrong".
 

ANSWER

Sport scientists are still somewhat mystified when it comes to explaining the "side stitch". What makes it difficult is that there is so much variation. Most researchers who have studied this type of cramping believe that the pain emanates from a muscle or set of muscles in the abdomen. Many such scientists believe the cause to be a spasm in the diaphragm - a somewhat small muscle separating the chest and abdominal cavities, and one that is critical for assisting respiration (breathing). Some researchers believe that a side stitch on the right side of the body is the result of such a diaphragm spasm, while a stitch located centrally or to the left is believed to have a different cause. There is also some evidence that side cramps can be brought on by dehydration, nutritional deficiencies, or prolonged exposure to extreme heat. In any case, however, side stitches seem most clearly related to the breathing process.
Researchers in sports medicine have focused on two primary methods to quickly get rid of the right-sided type of side stitch: (1) Breathing Technique, and (2) Posture.
 

Breathing Technique

If the side stitch is caused by a muscle problem related to rapid breathing, then changes in breathing methods can often help get rid of the side ache. Some researchers have found that shallow breathers have more problems with side pain than deep breathers. The next time you get a side stitch, try slowing down and taking in some really deep breaths. This technique alone will often bring some relief. As you pick up the pace again, add a very deep breath every so often. Experiment, and try several different "rhythms" of breathing. Watch for any method that, after a while, seems to relieve the pain.
 

Posture

There is a mistaken belief that the side stitch is a malady exclusive to running. In truth, any sport which causes you to breathe hard can stimulate the onset of such pain. In the case of inline skating, posture may play a pivotal role in both the occurrence and treatment of the side stitch. It is likely that the prolonged "hunched-over" position of the speedskater interferes with the muscle mechanics of breathing. Try changing your upper body posture every so often, perhaps even standing up every few minutes. Since posture changes may be most beneficial in the treatment of side stitches when combined with adjustments in breathing techniques, the best solution is to experiment. This is one area where what works for one person may not work for another, so take the time to find the solution that is right for you. Remember the following guidelines:
 

• Strengthen the stomach (abdominal) muscles.

• Periodically take deeper breaths.

• Stretch the abdominal area before and after each workout.

• Avoid eating large meals or drinking large amounts of liquid before running hard.

• Stay hydrated, and eat a well-balanced diet.

• Change your trunk position every so often to alleviate pressure on the abdominal wall muscles.

QUESTION

What is the best way to rotate wheels on a 5-wheel frame and how often should I do this?
 

ANSWER

If you rotate your wheels often enough (i.e. every 1-2 weeks) you can just do it randomly. This is preferable because you will rotate the wheels before you have had sufficient time to excessively wear one wheel. If you skate a longer period of time before rotating, you are almost sure to have worn one wheel (usually the toe) much more than the others. The idea is to place the most worn wheel where the least worn is, the least worn where the most worn is, etc. and rotate each whel 180 degrees. The secret to wheel rotation is to spend some time looking at your individual wear patterns. Once you know how your wheels wear, it's relatively easy to know how to swap them around.




 

QUESTION

What is the difference between a "low profile" frame and a "high profile" frame?
 

ANSWER

It is difficult to precisely quantify the difference between high and low profile frames because there is no standard which all manufacturers use. With Mogema, the difference is approximately 5 mm. What this means is that the low profile frame brings the boot lower to the ground. Advocates of low-profile frames point to the lower center of gravity and increased stability these frames offer. As a result, these are most often chosen by distance skaters and/or those with low-cut boots (such as a Viking). For what they give up in stability, high profile frames offer the benefit of increased pushing leverage and increased boot clearance on corners. Although we're only talking about a few millimeters here, the perceptual and practical difference between these two frame types is quite remarkable.
 

QUESTION

I am new to inline racing (I have never competed) and am currently polishing up my technique. I have been told that when I am finishing up a push stroke, (either forward or crossover) the last wheel to leave the ground is my front wheel. My coach refers to this as toeing. I switched to smaller front wheels to solve the problem of pushing with the toe of the skate, but now I am confused. All of the images in FaSST show world-class athletes doing what I am being told is my problem (i.e. the toe of the push skate is the last to leave the ground).

ANSWER

My first comment is that caution has to be taken when viewing still photos. The dynamics of inline technique are such that a snapshot, or photo, of a skater can often be misleading to represent technical errors when they do not necessarily exist. Even a technically proficient skater can look goofy and awkward in photos. So caution has to be taken when diagnosing technique using still photography.

Secondly, lets define toeing, toeing out or toe flick. There are really two separate actions, but each is very different. For the sake of clarity, we will refer to them as toeing out and toeing down. It is important to realize that the toe (or foot/skate) can flick either down or out. Toeing out involves erroneous movement of the entire leg/thigh. The skater will externally rotate the leg at the end of a stride so that the skate (when viewed from above) points outwards (from the direction of travel).

An easy way to identify toeing out is to look at the direction the knee cap is pointing. In a skater who toes, out the knee cap will not be pointing straight ahead, but will instead be directed outwards. This is a fairly gross biomechanical error, and reduces the effectiveness of the push. This is seen in inexperienced skaters and cross-country skiers who unknowingly rotate the thigh outwards during push-off, leaving the skate pointing away from the body. The problem is not that the skate points out, but that power is compromised because sideways pushing force is reduced when the thigh is externally rotated at the end of the push.
 

Toeing down, on the other hand, involves pointing the toes (flexing the ankle) slightly at the end of the push so that the first wheel is the last to leave the ground. If this action is combined with toeing out, then there are fairly serious limitations in force output. However, so long as the knee cap is pointing ahead and the thigh is not rotating externally, toeing down in itself is not as detrimental to force production.

The other thing to keep in mind is how and why the first wheel is the last to leave the ground. Whenever you analyze a technical discrepancy, it is important to look a little deeper into the action and trace the movement back to understand why it is happening. If the toe wheel is the last to leave the ground because the skater is actually plantar flexing the ankle and forcefully pushing the foot/toe of the skate down, then this is a bad thing. However, if pushing force is directed through the middle of the foot and the skate/ankle flops towards the toe at the end of the push then this is not a big deal. As with all errors, there are varying extremes, and without seeing you skate it is impossible for me to conclusively state how much of a problem this is, or whether you are toeing out or toeing down.

Talk to your coach, and try to look a little closer at why this is happening. Are you powerfully pushing the toe into the road, or is the toe of the skate simply tilting forward at the end of the push. This is a critical thing to ascertain before determining the severity of the error, and how to go about correcting your alignment.
 

QUESTION

A few days ago, I started weight training at a local gym. I was doing some squats and the gym instructor told me that I shouldn't position my kneecaps past my toes. He told me it would gradually damage the knee joints and I might develop knee problems later on. He told me I should position my kneecaps no further than my toes, or slightly behind the end of my toes. Does this make sense?
 

ANSWER

The instructor who said this you is not totally right but not completely wrong. It is true that the deeper you squat the more stress is placed on the quadriceps tendon that inserts onto the patella (knee cap). When squatting deeply, the tendon is in a very awkward position to leverage force. This places additional stress on the knee joint itself and has the potential to damage cartilage or (more likely) result in a strained tendon. But this does not mean that you shouldn't squat fairly low, only that you should be very cautious about the amount of weight you are lifting. The risk of injury or damage to the tendon/knee joint increases the more stress you place on it, however it is important to simulate the knee angle observed during actual skating.

Posture, technique, and body positioning is critical if you are to reap the most benefit from any strength training exercise, and squats are no exception. In long distance skating, knee angles are around 110-120°, while sprinters squat even lower (90-100°). In order to transfer strength gains achieved in the gym to sport-specific performance, it is important to simulate the same range of motion when training in the gym. And this includes developing strength and power at the lower knee angles.

If you are training for gains in muscle size and raw strength/power, you are likely lifting very heavy loads. If this is the case, be cautious about how low you squat. 110° is deep enough, and this should place the knees directly almost over the toes. If you are training for more endurance-based improvements (using higher reps) it is relatively safe to squat fairly low. say, 90°. Just be aware that the risk of both acute injury a repetitive-strain/overuse injuries increases when you squat low, especially when using heavier loads. Use common sense, and at the first sign of pain or discomfort, either reduce the amount of weight being used or don't squat as deeply.

QUESTION

I’ve been keeping my recovery skate as close to the ground as possible. I also set the skate down a few inches ahead of the support skate. I discovered I really do not create the conventional D-shape movement in recovery. It is more like a straight-out then straight-in movement. I feel good about it and I enjoy the gliding. Is this a problem or should I consciously make a D pattern around the back during recovery?
 

ANSWER

An excellent question, and one that many skaters have brought up in the past. The first thing to keep in mind is that classic inline technique takes its roots from ice speedskating. The problem is that while similar, ice and inline pose very different frictional forces to the skater. When comparing the relative duration of push to glide between ice and inline, its not surprising that the glide on ice is significantly longer. The bottom line is that more time is spent bearing weight on the support/glide leg. In order to prolong glide, minimize friction, and maintain proper edge control, ice skaters use a pronounced D-shape recovery around the back. This is the best method for maintaining stability, preparing for the subsequent weight transfer, and enhancing the glide phase.

On inlines, the glide is much shorter, mainly due to higher frictional forces between the asphalt and wheels. The dynamics of balance differ greatly because of the elliptical shape of the wheels. The weight transfer is less dynamic, and a number of biomechanical elements differ. Hence the D-shape recovery of ice skating does little to truly benefit the mechanics of inline skating. In fact, because of the higher stride frequency of inline, there is some benefit to making the recovery more efficient, typically by bringing the recovery skate directly back towards the support leg instead of 'around the back'. The D recovery of ice technique may be more aesthetically pleasing, but it does little to enhance the efficiency of technique on wheels.

Even if you are not double-pushing, the snap technique is equally effective for regrouping the push leg and preparing for the weight transfer. Since D-shape recovery does little to foster efficiency, logically snap technique is more efficient and adds the benefit of facilitating a higher stride frequency. On inlines, recovery is one of the technical elements of the movement that you can add your own flair or signature to. If it feels natural, I say keep on truckin'!
 

QUESTION

I’m going to skate the Empire Speed 26-mile Marathon, and am fairly new to the sport. What should my training regimen be? Should I do 12-18 miles a day? Work hills some days only? How often should I train? I’d like to definitely finish the race and possibly not last and dying of exhaustion. I’m in good shape, so I’m willing to put the pedal to the metal…I just have to know how to go about it.
 

ANSWER

It’s difficult to prescribe detailed training recommendations here, but I can give you some solid general guidelines in terms of training variables.
 

QUESTION

A big deal has been made about inline clap frames, but in photos I see everyone on regular frames. What’s the deal? Are they really used for training or racing?

ANSWER

Clap frames are used for training and racing. Like most equipment, personal preferences dictate what an athletes uses. Many immediately took to claps, while others didn’t. Some felt the benefits of claps meshed well with their technique, while others found it a hindrance.

Any new technology that hits the skating market garnishes a great deal of attention at first. Some stand the test of time, while others vanish into obscurity or are eclipsed by the new latest and greatest. Ice claps are here to stay, but there remains a great deal of uncertainly about today’s generation of clap technology. There are die-hard lovers of claps who would sooner die than give them up. Mogema’s 5-wheel, 84mm system is currently the latest introduction into the inline techno war, and this has probably reduced the amount of attention that clap frames were receiving.

As far as photos go, it is often very difficult to determine whether or not an athlete is riding on a clap or a fixed frame. Claps only reveal themselves during the last part of push-off, and most photos fail to capture this moment in time. Just be careful before you conclude someone is on a fixed frame. There may be a clap frame ready to snap into action a fraction of a second later.

QUESTION

What test can I perform to determine how much fast or slow-twitch fibres I have in my legs?

ANSWER

Unfortunately there is no easy test to determine muscle fibre composition. To accurately calculate the ratio of fast to slow twitch fibres, a muscle biopsy has to be performed. A small incision is made in the vastus lateralis muscle (outermost quadricep). A small needle is inserted into the belly of the muscle (don’t worry, a local anesthetic is used). The needle removes a small piece of muscle tissue which is then ‘stained’ with a special enzymatic dye. The stain selectively changes the color of certain muscle fibres, and the sample is viewed under a microscope. Cells are counted to determine the ratio of muscle fibres.

This service isn’t offered just anywhere. You would have to go to a physiology lab (such as at a university or teaching hospital). It’s a relatively simple procedure but requires a physician to perform.

Aside from a muscle biopsy, there are indirect tests that correlate well with physical data from a muscle biopsy. Since fast and slow twitch muscle fibres have different fatigue-resistance capabilities, the quadricep muscles can be subjected to repeated cycles of contraction using a fancy machine called an isokinetic dynomanometer (like a gym machine called a Cybex or Kinkom that maintains constant resistance regardless of how much force the individual exerts). But at $60,000, you’ll only find these at some universities which have a human performance lab. Call your local university as quite often graduate students require subjects for both tests and may be willing to perform such a test either free or for a small fee.
 

QUESTION

I’m reading your book Speed on Skates and in the training section you say that skaters should skate twice a week during the off-season phase. My question is, what if I cross-country ski (skate-skiing) twice a week? Since I’m I using the same muscles should I still skate twice a week?

ANSWER

There is NO substitute for skating, but skate skiing is about as close as there is, especially if you live in cold climates and don’t have access to indoor facilities. Specificity of training dictates that muscles must be subjected to the same force, movement pattern, and contraction speed in order to improve for a given sport. In this respect, skating has no substitute. Yet, skate skiing does involve all the prime mover muscles of speedskating, replicates some measure of glide (thereby maintaining isometric stretch) and involves a similar multi-joint action of knee extension, hip extension and abduction of the leg. For cross training, skate skiing is top notch.

QUESTION

For my legs, should I not lift weights at all, in order to maximize my time inline skating? And if I do decide to work out my legs (in the gym), how long should I wait before I can strap on the skates again.

ANSWER

Conventional strength training is a good way to increase strength and power in skating muscles. But even when using the most specific free weight exercises, it is challenging to have the gain translate into improved performance on wheels.

Strength training serves its most useful purpose as an off-season and early pre-season training method when incorporated as part of a sound annual training plan. Gains in muscular strength and power can be transformed into sport-specific improvements when structured in the proper manner, which typically involved plyometric exercises. While there is no substitute for time spent on your skates, strength training offers variable benefits for athletes. Some skaters just can’t seem to develop the necessary strength from skating alone so strength training may be the answer. Other skaters have plenty of natural strength, and should probably invest their time with on-skate exercises and intervals that develop power.

The amount of time you wait before the end of a strength training session and the next skating session will vary depending on how you are training with weight and what type of skating you are doing. But generally speaking, you can probably skate the day after or even the same day so long as you’re skating easy and not lifting heavy weight. If you’re lifting heavy loads with low repetitions, give yourself 24-48 hours before you skate. If your legs feel ‘dead’, take it easy or wait another day to allow for complete recovery and muscle repair.

QUESTION

I do a lot of inline speedskating, but little training for my calves. I mountain bike 2-3 days a week, but it doesn’t help the fact that every time I play tennis I will pull/strain my right calf. It’s not just sore, but really strained. The pull occurs when I sprint for a ball. My friends are always surprised because my legs look strong from skating, and feel strong until this happens. I even try warming it up, and stretching prior to play. Is this a common problem for skaters, and is there an ideal way to strengthen or prepare myself to avoid this?

ANSWER

There are two important things to consider here. For starters, the way the calf muscles are used in speedskating (unless you are using claps) is very different from the way you would use them for running (or tennis). Calf muscles are involved in static contraction for maintaining balance and stability during the glide phase, and contract through a very short range of motion when you push. By comparison, a running motion places entirely different stresses on the calf muscles, i.e. they are forced to contract through a much broader range, and will shorten/lengthen to a higher degree. Hence your calves may be very strong for skating, but not strong enough for other sports. Cycling does involve a higher range of ankle motion than skating, yet it is non-weight bearing, and therefore does not impose the same degree of overload.

The second thing is injury, namely acute tendonitis. The sheath around the Achilles tendon can easily become swollen, irritated, and inflamed from skating (especially if your boots don’t fit well). Even a minor injury can be aggravated once the muscle and tendon is used in an activity that involved different stresses. Achilles tendonitis takes a long time to heal and recover, and can easily be re-injured. Ice the area after skating or other robust activity, and check with a physiotherapy clinic for assessment.

QUESTION

I’ll be purchasing inline speed boots and need help with sizing. I know I shouldn't be swimming in the next pair of boots, but should they be a half size bigger to accommodate for foot swell? Should the extra room be made up by wearing a second pair of socks? Can you also offer suggestions for arch support inserts?

ANSWER

All skaters seem to have their preferred fit, but the boot should be as snug as possible without causing pain, restrictions in blood flow, or limitations in range of mobility. Comfort is critical, but so 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 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. Don't assume that you need them in your skates because you 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’d recommend you consult a podiatrist or similar expert before you jam orthotics in your skates.

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:

1. 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. 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.

2. 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.

3. As mentioned, the straightaway distance in indoor skating is not long enough to reach maximum speed to begin with.

 

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.

QUESTION

I am a 35 year old male, and have been involved in some form of sports for most of my life. For a very long time I have been fascinated with the sport of speed skating. Can you give some advice on how to get started and what good books might be out there that can give me solid advice on training?

ANSWER

I am unsure whether you are talking about ice or inline speedskating, but I suppose my advice would be somewhat the same. If you are interested in inline speed, call your national sport organization (USA Roller Sports in the United States, Roller Sports Canada in the great white North). They can refer you to a club nearby, and point you in the right direction.

Next, decide on your level of commitment and how much you want to invest in equipment. Try to focus on your long-term goals so that you don't have to upgrade in a month or two. If you are really serious, I suggest you get yourself a good pair of boots right away. Talk to manufacturers, find a reputable shop with knowledgeable staff and get your gear. Learn as much as you can about training, find a few local events, and off you go. May I suggest "Speed on Skates", by Barry Publow (me), or if you want general training information there are many good books which discuss basic elements of endurance sport. Check out Human Kinetics.

QUESTION

When is the anaerobic alactic system relied upon in a skating race?

ANSWER

The anaerobic alactic system is the most powerful but short-lived of the body's three (3) energy systems. Like the anaerobic lactic system, the chemical reactions take place without the need for oxygen. However, because this energy pathway uses phosphate-bound molecules instead of glycogen for fuel, lactic acid is NOT produced. This channel, also known as the ATP (adenosine triphosphate) – CP (creatine phosphate) system, runs out of fuel and cuts out after roughly 6-8 seconds of all-out effort.

The ATP-CP system is unquestionably important for the first 6-8 seconds of a standing start sprint. It may also come into play during an intense breakaway or the final sprint down the home stretch. But since it has a very limited capacity, its contribution towards success in prolonged events is questionable. The system needs plenty of oxygen and low intensity exercise or rest to recharge fully. This means that other than the start, this energy channel does not contribute much towards overall energy production. The anaerobic lactic system (the one which breaks down glycogen without oxygen to produce lactic acid) is the energy pathway which is far more important to the speedskater (except for perhaps short sprints such as the 300m).

QUESTION

I started skate-racing recently and am 35 years old. I would like to know about the age required for skate racing competitions.

ANSWER

There is no official age limit in this sport. Most competitions divide competitors up based on age or ability. Outdoor events are typically mass start where everyone starts together and results are done by age / division. In some larger races there will be a separate competition for novice, advanced, pro, etc.

QUESTION

I'm 39, weigh 225 pounds and stand 5' 11" (178 cm). Can you tell me how many calories I could expect to burn in a 45 minute skate? I keep about a 6 minute per mile pace

ANSWER

To roughly calculate caloric expenditure you need 3 pieces of info:

1. Your body weight in kilograms

2. The duration of the exercise

3. The rate of energy expenditure (expressed as met's).

 

A met or metabolic equivalent, is a way of expressing the rate of energy expenditure from a given physical activity. 1 met is defined as the energy expenditure for sitting quietly, which for the average adult is approximately 1 kilocalorie per kilogram of body weight per hour burned. In other words, 1 met is equal to 1 calorie burned per kilogram of body weight per hour. So if you weigh 60 kilograms, your energy expenditure for sitting quietly is around 60 calories, meaning you burn 60 calories per hour just from sitting quietly.

To determine the number of calories you are expending from an activity, multiply your body weight (in kilograms) by the met value and the duration of the activity (in hours-take the number of minutes you exercise and divide by 60).

Example: 225 pounds = 102 kilograms (1 kg = 2.2 lbs); 6 minutes per mile = 10 mph, which is roughly equivalent to a met level of 6 (met charts can be found on the web). If you skate 45 minutes you will have expended the following calories:
6 (mets) x 102 (Kg) x 45/60 (time) = 459 calories
Keep in mind that this is a fairly crude measure. There are a host of other factors, such as age, body composition, fitness level and other individual variables, that can impact the calculation.

QUESTION

I would like to know if you have any suggestions concerning skating on a wet road? In my last event, the road was wet and people were passing by me as if I were standing still and when we got to the dry part, it was me that was passing them.

ANSWER

I am sure there are many skaters out there who can relate to your frustrating wet weather experience. There are two main factors that influence the ability to skate fast on wet roads: wheel selection and technique.

Wheel Selection

Wheel selection can have a huge impact on the ability to maintain traction on slippery asphalt. Unfortunately, there is no magic wheel that works in all conditions. The best things to do is test several wheels on race day, but this is often too expensive, time consuming, and impractical for most skaters. I typically keep two sets of rain wheels (78A and 81A) with grease packed bearings and select one of those for rainy races. Softer wheels often grip better, but not always. Sometimes the soft wheels slip even more. Having a back-up set of wheels/bearings is a good idea, and gives you the option to ditch your hard “dry weather” wheels.

Technique

There are a few minor technical modifications which you can execute to help improve traction in sloppy conditions. For starters, “sit” slightly higher and use a faster stride frequency. Shorter pushes give you more control when you slip, and allow you to maintain power output without pushing so hard each stride. Secondly, try to keep your wheels as vertical as possible as late into the push as possible. Wheels tend to slip more as they become more progressively angled near the end of the push. When combined with a shorter sideward push, these two modifications can drastically improve traction. And lastly, try to change the rate of force development in your push. Normally, a push is “accelerated” and increases in speed and force the further the skate travels away from the body. Three quarters of the way through push extension power is at maximum, and this is typically where slip occurs. Instead, try to generate more force at the start of the push, and then “ease off the gas” toward the end. This takes practice, but also help to facilitate a slip-free extension

QUESTION

Reading Barry Publow’s book, Speed on Skates, I know that it would certainly be beneficial to train with the machines and equipment shown in the chapter: “Building Strength and Muscular Endurance”. Is it really necessary to go to a fitness studio? At the moment I cannot afford a membership to a fitness club, but still would like to benefit from those types of workouts that involve weights and machines. What types of alternatives can I use to achieve similar results without the use of equipment found at a fitness studio?

ANSWER

There are a number of “home” exercises that can be performed to give you similar strength/power benefits. These exercises can be divided into three categories: 1) Plyometrics, 2) Weight bearing resistance exercises, and 3) Imitations.

 

Plyometrics

Plyometric exercises use body weight, the force of gravity, and hops/jumps/bounding to load the muscles with resistance. Plyometric drills should be skate-specific, and mimic the specific pattern of muscular use in speed skating. Skate leaps, leg switches, tuck jumps, crossover bounding…the list goes on. There are too many drills to even mention in a short article like this. Speed on Skates includes a chapter on plyo training, and there are numerous other books on the market which describe this form of supplementary strength/power training. Check out Jumping into Plyometrics by Donald Chu, or search Amazon.com’s database. Human Kinetics publishers is also a good starting point (http://www.hkusa.com/).

 

Weight-bearing resistance exercises

Weight-bearing resistance exercises are freestanding, multi-joint movements which simply use body weight to load the muscles. You may not be able to load the muscles with as high a resistance when compared to free weights or “machines”, but the benefits are similar. Single leg squats, wall sits, and side lunges are all good examples. Many lower body free weight exercises can be done without external resistance, or buy inexpensive 25 pound barbells to add a touch of stress to an exercise.

 

Imitations

Imitations are weight-bearings exercises which allow you to increase strength by spending time in the “skating position” i.e. 90° knee bend, flexed trunk, etc. Dryland skating is probably the most common and useful imitation. Low walks, and uphill crossover steps are also useful. Dryland skating can be done on the spot or with forward travel. Add a plyometric (i.e. jumping) element to dryland skating to create a super plyo/imitation exercise.

With all of these exercises the principle of progressive overload must be followed. That is, start off with a small number of repetitions / sets and gradually increase the intensity and frequency of exercise as you get stronger. Plyo drills can induce considerable traumatic stress if you wade into high intensity exercises right away. Use common sense and start off small.

 

QUESTION

I was wondering if you would be able to tell me the breakdown of the 1500m for women, on the short and long track…such as: which energy systems would be used? How much muscle output during the beginning middle and end of the race? How to prevent fatigue?

ANSWER

For many reasons, the 1500m is the most difficult metric distance to train for. This is because the time (2 minutes at the elite level, and 2:30 – 3:00 for competitive skaters) and intensity (85-90%) involved represents the classic “50/50” split between aerobic and anaerobic energy contribution. Skaters need good acceleration and high levels of strength and power, but also a well-defined aerobic system. Like the 800m on the track (running) skaters need to split their training to develop both ends of the spectrum (power vs. endurance).

In long track, conventional strategy is that athletes should skate near-equal splits in terms of lap times (3 x laps). This makes sense, but is difficult to actually perform in the face of constantly increasing heart rate and lactic acid accumulation. Because of this, the athlete will perceive the race to get harder and harder. It takes many years to learn the art of pacing, and to train the physiologic components necessary to be a good 1500m specialist. The skater must start hard, get up to cruising speed as quickly as possible, and then try to stay relaxed through the first 600-800m. As 1000m approaches, it becomes increasingly difficult to maintain the desired power output and lap time, so the skater must consciously exert more effort, while at the same time trying to maintain technical efficiency. The last corner is skated at maximum intensity to try and maintain or elevate finishing-straight speed. Is it no wonder that blood lactate levels are higher after the 1500m than following any other metric distance.

The 1500m race on short track is entirely different. Short track is highly strategic, and there is a wide range of tactical options. Often, the first 500-800m is skated at a comfortable pace, with skaters positioning themselves and feeling each other out (and trying to determine each other’s strategy). At about 1000m things usually heat up. Some skaters try to race from the front for the last few laps, while others are content to sit in 2nd or 3rd and execute a late pass. And while this may be the stereotypical race, this is not always the case. Sometimes a skater decides to shake things up right from the start and take off. Sometimes no one chases and they are able to lap the field, other times the others will give chase and close the gap. The pace may then slow before picking up again in the last 4-5 laps, or it may remain high throughout (this is usually how the world record is broken). Short track skaters need speed, power, and superior passing ability, especially if they choose to sit back until the last lap or two. Strong skaters who lack these attributes usually prefer to race at the front, keep the pace high, and force others to pass (and make mistakes, take chances, get DQ’d, etc).

QUESTION

I have extremely skinny ankles and I cannot find a boot that fits or comes to being a good fit around my ankle and therefore my boot leans to the inside. What can I do?

ANSWER

Talk to boot manufacturers and ask them about fit in the ankle area. Some companies manufacture a narrow fit boot/model. Otherwise, spend a little more money and get custom-fitted boots that are built for your anatomy and skating style.

QUESTION

I met a serious biker (nice guy too) that shaved his legs. He said it was to reduce injury during sliding on the asphalt – seem the hairs really pull out the nerve endings? I have had a few good slides and they hurt but I have yet to shave my legs. Is this the reason to shave the legs, or do the ladies just really like it?

ANSWER

Well, my experience is that many women like shaved, muscular legs…especially if they are athletes too. But this is not the reason we (men) shave their legs (or is it?). Excluding vanity, there are five justifiable reasons for shaving:

1. Hairy legs under a skinsuit feels terrible, and the tongue of the boot may cause irritation on hairy shin bones.

2. If you crash and have hairy legs, the friction of the road can actually case more damage to the skin by tearing out hair follicles.

3. Shaved skin is easier to clean and disinfect after a crash, and you’re less likely to develop an infection.

4. Bandaging (after a crash) can be removed from shaved skin without the need to emit a long series of four-letter words.

5. Massage is easier and more enjoyable for the giver and receiver.

 

Contrary to popular rumor, unless you resemble the Sasquatch, there is no real aerodynamic benefit to shaving. Many people think this because swimmers shave down for improved gliding through the water. You’ve got to remember that while the properties of aerodynamics and water flow are similar, water is an entirely different medium and presents far greater resistance to objects moving through it.

 

QUESTION

How can I increase my comfort on hills? I am a fairly competent speed skater, however I have a problem going down hills fast. As you can imagine, this often leads to me getting dropped from the pack when we hit a downhill. I can usually climb fast enough to jump back on the pack, but I would rather use my climbing skills to build an advantage rather than compensate for a shortcoming. Mostly it is fear that is holding me back. How do I break through this mental block?

ANSWER

Fear and uncertainty on downhills can be a major liability in this sport. Not only do you waste enormous effort catching back up on the flats or uphills, but being tense and uptight on a downhill can be downright dangerous.

There is no magical solution for increasing your comfort for going downhill fast. I can offer a few practical suggestions for increasing your comfort, and ultimately, speed. My first comment is technically-oriented: Bend your knees (your ankle becomes more stable the more you bend), and place your hands on your knees (for added support and control). Keep your body weight slightly towards your heels with equal weight on each skate. You want to maintain active contraction in your lower leg muscles for increased stability, but not excessively. Remain relatively relaxed and fluid. Being stiff will delay your response time if you have to negotiate a bend in the road or avoid an obstacle, but you don’t want to be completely relaxed either.

Once you have addressed the technical elements, find a hill that brings you up to a speed that is within your comfort zone and practice your descending technique. Once you’ve done this a number of times, find a larger/faster hill, or descent the same hill from higher up. Get yourself up to a speed that is just beyond your personal comfort zone, and practice, practice, practice! You will find your confidence and stability increase a little bit each time. Once you feel that a given speed doesn’t frighten you, go a little faster/higher. Repeat this procedure until you are able to descend at the speed you want. Once you’re okay bombing a hill by yourself, descend (again, starting at lower speeds) with one other skater, then two, three, etc, until you are comfortable going down a steep hill in a group. It may take time to develop this skill, but the payoff will be big the next time you go out for a hilly group skate or race.
 

QUESTION

Recently I’ve purchased new speed boots and I’ve noticed that I’m not getting that centered feel on my right skate. I should tell you first that I’m left-footed and my left skate feels solid without any sense of caving in or out. However, my right skate always seems to be off balance caving in or out, not being able to find a solid center stance. I haven’t heat customized the boot yet because I felt it was fitting well. Do you think it’s because of the boot not customized? Or do you think it’s because of a "weak" ankle? If it’s the result of weak ankle, what kind of exercise do you recommend to strengthen the ankle?

ANSWER

My best guess is that the sensation you feel has nothing to do with the fit of the boot, but rather a whole lot to do with placement of the frame. Many skaters mistakenly assume that the frame should be set up the same way on each skate, but this is often not the case. We humans are grossly asymmetrical in discrete ways, and the anatomy of the ankle is one of them. You need to address your frame placement independently for each boot. There’s nothing wrong with setting them up the same to start with, in fact this is the best starting point. But from here you need to adjust each frame so that you feel equally stable and confident on each skate.

Don’t worry how they look. I have seen many skaters with their frames set up dramatically different, and it usually has little to do with cornering. Many of us have a "fear" ankle - usually the result of a past injury - but often because of different anatomy from left to right. In other words, if we force both ankles to do the exact same thing, one will feel unstable while the other will feel fine. You need to compensate for this discrepancy by adjusting each frame on its own. There is a past Ask the Expert article on my website which discusses frame placement. Go to www.breakawayskate.com and go to the Ask The Expert archive in the articles section.

And as far as having a "weak" ankle goes, there is really no such thing. The ankle is a joint and any weakness that may exist is a result of weak shin/lower leg muscles. The best way to strengthen these muscles is to adjust your frame to a comfortable neutral position and log some miles.

QUESTION

We have just started an ice speed skating group here in Arizona using the Coyotes practice facility. We had Glenn Koshi from Bont and Shani Davis come out to introduce folks from the valley (inliners, hockey and figure skaters) to the sport. I have had about 4 sessions on the ice and it has been relatively easy to pick up the form on the turns. However, I can’t for the life of me figure out how to glide on these flat surfaced blades. Do you rotate your foot over to get an edge while going straight? If I try to stay nose-knees-toes over the blade it just goes where it wants and if I try an extended glide it will slide out from under me. Any suggestions on drills or technique?

ANSWER

Ah! Welcome to the challenging transition of inline to ice! I experienced the same trouble you are having when I was first introduced to ice in 1993. As you know, speed wheels have a parabolic profile, and while rolling resistance will vary depending on the orientation of the wheel, they will roll no matter what angle they are subjected to. A speedskate blade is flat with square corners, and requires precise edge mechanics to glide with minimal resistance. Most inline skaters, like yourself, have little trouble on corners when the blade is using only one edge.

The tough part to figure out on blades is how to get them to glide straight without making eerie scraping noises and chattering from side to side. Body position and balance are key, but the objective is to get the blade almost flat with only minimal pressure on the outside edge. With no edge pressure, the blade can theoretically glide completely flat. But this is very unstable, and because of the lateral movement of weight it is impossible to maintain this state for more than a fraction of a second. In theory, you want the blade to glide flat, but the reality is that some measure of outside edge pressure is required to get the blade to track properly. Otherwise the blade will literally slip out from under you until one edge digs into the ice. What you need to do is experiment with body position during the glide so that you use the least amount of outside edge pressure. Too much pressure and you will experience a great deal of friction and resistance. Too little and your blade will scrape and slide, almost like it feels dull. Practice and experimentation is the key to success, so keep working at tweaking your body position and optimal center of balance. Eventually you will discover the desired point of equilibrium between "slipper" blades and fast blades. Good luck!

QUESTION

What is the best way to heat mold a racing boot?

ANSWER

Your best bet is to check with the manufacturer of your boot. Different companies have different recommendations, and it is dangerous to follow guidelines set by one particular boot maker. Some boots get "soft" at fairly low temperatures while others require extended exposure to moderate heat. Before you go do something crazy (like plop them in a 500 degree oven while it is still pre-heating), check with your manufacturer for recommended procedures.

With Barry Publow

Since the inception of this column, there have been repeat questions that surround certain common concerns. This special feature of Ask the Expert addresses two of the more common queries, proving more detail and explanation than usual. The first question examines power and leg speed, while the second discusses the phenomenon of lower leg (shin) pain.

 

QUESTION

I'm a decent inline racer and I train pretty hard, but my weakest area is explosive-type power and being able to pick up my leg speed when needed. I can hang in with the pack until the final sprint, but by the time I reach top speed the other skaters have left me in the dust. I just can’t match the leg speed of the other skaters. I think I am pretty strong, but I don’t know how to improve this area. Any advice?
 

ANSWER

There are a number of things you can do to improve both explosive power and leg speed. Since both are closely related, the specific methods for improving either ability are quite similar. In order to understand how these attributes can be developed, it is important to realize some of the facts about power and speed.

Explosive power is a product of muscular force and the velocity at which the muscles contract. Therefore, to best improve levels of power, one must address the issue of muscular strength at contraction speeds similar to those achieved during a sprint while skating. Because skating technique is a multi-dimensional, multi-joint movement pattern, it is best to develop these components through skating, or though skating-specific dryland exercises such as plyometric drills. Training adaptations are highly specific to the actual mode through which the muscles are training. Because of this, it is critical that power and speed training take place on skates, or using exercises that closely mirror actual skating technique.



When it comes to enhancing leg speed, it must be pointed out that there are two major factors that come into play. One is the composition of the muscles themselves (fast vs. slow twitch muscle fibres). The other is the integrity and “tone” of the neural input system which causes the fibres to contract. While the latter can be improved through training, there is a genetic component to muscle fibre composition. Most people have a 50/50 split between fast and slow twitch. Some long distance runners have upwards of 90% slow twitch, while elite sprinters may have 80% fast twitch. There is some evidence that fast twitch fibres can be converted to slow twitch fibres with ongoing training, but there is no way to go the other way, i.e. to convert slow twitch to fast twitch. Therefore, the best hope of optimizing leg speed is to improve coordination, balance, and the “firing rate” of the nervous system (keeping in mind that muscle fibre composition may limit the degree of improvement in some individuals - those with a high percentage of slow twitch fibres).

One of the easiest ways to improve explosive power is though sprint training. The high muscular force levels elevate specific strength, while the emphasis on leg speed trains the nervous system. Short standing start sprints (6-10 seconds in duration) are a good choice for improving strength, power, and leg speed. Try 6-8 repetitions of 50-80m with 3 minutes rest between. This long rest period is necessary to recharge the atp/cp energy system which is responsible for producing high yield, short term energy supplies. You can choose to emphasize maximal pushing force, maximal leg speed (turnover), or both. In fact, it may be best to selectively focus on one only one attribute at a time (i.e. pushing force vs. leg speed). After several weeks of training then both can be combined in an effort to produce maximal sprint speed and acceleration.

One variation of this type of drill is to initiate the sprint while already moving. Try initiating your sprint from different speeds, ranging from a barely noticeable roll, to a steady cruising speed. Because technique changes ever so slightly at different velocities, the ability to apply maximum force and leg speed also varies depending on the initial speed. Practicing sprints using different initial speed is a great way to develop a sense of how your body best accelerates under different situations. For example, you may find that high leg speed and moderate pushing force works best to accelerate at low speeds, while a lower cadence and higher pushing force is more effective at higher speeds. Versatility is the name of the game, so be sure to introduce some variety into your training.

Another effective way to improve power and leg speed is to perform acceleration exercises. From a very slow roll, accelerate up to target speed (e.g. 80%) over a predetermined distance (usually 50-80m). The idea is to gradually increase velocity (i.e. accelerate) while at the same time increasing leg speed, or cadence, until the end of the repeat. As soon as you reach maximum velocity and/or leg speed, maintain it for 3-4 seconds, then terminate the interval. To recharge the necessary energy sources, take 2-3 minutes of active rest, then repeat anywhere from 2-6 times.

One final method of improving leg speed is to incorporate plyometric drills into your training. Have you seen the obstacle course tire run used in football practices? Well, this and similar drills do wonders for improving coordination and honing the neural firing rate of the muscle fibres. From lateral skate leaps to running on the spot, to single-leg lateral hops, there are a multitude of plyometric drills that do the job nicely. Granted, not all of these exercises are specific to the skating movement pattern, but there should be a significant degree of skill transfer from such drills to on-skate performance. There are several good publications available on the subject (check out Human Kinetics at http://www.hkusa.com/).

With the right training, there are effective ways for improving power and leg speed. Remember, everyone’s response to such training will vary. Some will improve more than others, so don’t be discouraged if you don’t see the type of progress you’d like. Keep in mind that the genetic determinants of muscle fibre composition play a large role in determining your ability to move your legs quickly. If the leg speed just isn’t happening, then focus more on developing superior levels of muscle strength through sprint training, plyometrics, and conventional weight training methods. Since both strength and speed go into the power equation, you have the luxury of selecting the component to which your body best responds.
 

QUESTION

I just purchased my first pair of 5-wheel racing skates. I'm not used to the amount of ankle motion in this type of skate. My ankles burn where the foot meets the shin. The pain subsides as soon as I stop. Since there are no muscles in this region, am I damaging the tendons/ ligaments? Am I using improper form? Is there anything I can do to prepare the ankle for this workout?


 

ANSWER

First off, it is incorrect to believe that there are no muscles in the ankle. Muscles have two parts:

1. The muscle belly (the part which contracts)

2. Tendon (the part which attaches the muscle to bone)

The ankle is actually surrounded by many tendons which cross the joint on all sides - the muscles of which function to stabilize the planes of motion. The Achilles tendon (calf muscles) is the largest and best known, but there are also tendons on the front of the ankle (shin muscles), and on both sides. It's important to realize that even though the ankle joint may not be experiencing motion, some or all of the muscles whose tendons cross the joint may be in active contraction. Such contractions, isometric, involve no length change in the muscle, and no motion at the joint in which they act.

When we skate, the ankle joint typically experiences very little range of motion, at least in terms of what it is capable of. During the glide phase, for example, the body weight is carried by one leg. We think of the large muscles of the hip and upper leg as being those that support and balance the body weight, and this is mostly true. But we forget that there is one more joint that must also perform this task - the ankle. When the hip is directly aligned vertically over both the upper and lower leg, there is very little stress on the ankle joint. However, during periods of weight transfer and glide, there are momentary periods of relative ankle instability. These brief moments place high stress demands on the tendons crossing the joint, even in most proficient skaters. Whenever the skate is on the ground, the muscles in the lower leg compartment (shin, calf, and both sides of the leg) are all contracting isometrically to stabilize the ankle joint in the desired position. Speed boots are designed to help bear a fraction of this load, but at least some portion must be supported by the tendons/muscles of the ankles. Improper body position, faulty technique, poorly-fitted boots, and incorrect frame positioning can all contribute to increased general instability in the ankle area. The result is that the muscles responsible for ankle movement must all contract to help maintain balance and stability.

Through proper technique, experienced skaters are able to minimize the strength and duration of the contractions in the lower leg muscles. This is accomplished by minimizing the stress on the joint during action motion (pushing/gliding), and allowing for near full relaxation of the joint muscles during the recovery process. Being truly efficient on skates means applying only the necessary amount of muscular force to get the job done. To illustrate the important of this point, try this little exercise. Clench your hand into a tight fist, and count to 30. Chances are your hand and forearm start to burn and cramp long before the time has elapsed. This is basically what happens when some people skate…the lower leg/ankle stabilizer muscles never get a rest. The permanent muscle contractions produce lactic acid, which does not easily filter out of the muscles because of the high force levels. The first symptom is a slight burning sensation in the shin area or ankle, followed by fatigue, a more intense “burn”, and then a rapid collapse of efficient skating technique. The pain subsides as soon as you stop because the muscles release their isometric “stranglehold” on the ankle joint, and because lactic acid almost instantly dissipates into the bloodstream once the muscular stress is released.

Ankle mobility and stability are critical determinants of wheel/edge placement during skating. This, in turn, has a profound effect on the overall efficiency of force application during the weight transfer and subsequent push. Because of this, it is exceedingly important that a skater reach a point of comfort and relaxation in the ankle area. Here are a few points to consider.

1. Like all muscles, those of the lower leg area (whose tendons cross the ankle) require conditioning. The process of adaptation takes time, so if you are (relatively) new skater, have faith that the muscles will grow stronger and more accustomed to this somewhat unique form of stress.

2. Seek a heightened degree of technical ability. Since faulty technique places additional loads on the muscles in question, it is essential to pursue a heightened degree of perfection when skating.

3. Stretch and strengthen the muscles which act on the ankle by performing stretches and range of motion exercises before and after each workout.

4. Check your frame placement. Sometimes even a millimeter of adjustment to the frame’s position on the boot can have a profound impact on the degree of stress on the ankle. The results is an instant improvement in stability, and a reduction in pain and discomfort while skating.

5. Make sure the boot fits. Sometimes the boot itself does not well match the anatomy and biomechanical characteristics of your foot/ankle. Orthotics and arch supports can sometimes help, but the best route is to make sure the boot fits before you buy it.

6. Work on edge control/ankle mobility, and stability exercises. The ankle joint is the solitary source of improper edge use. In fact, the inability to stabilize the ankle, and to be comfortable at extreme angles of the joint it the single greatest deficiency I observe in skaters - both novice and advanced. There are a host of drills and exercises which can be performed to improve this area. Most are in my book, Speed on Skates, available through Human Kinetics.

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.
 

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:
 

1. 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.

2. 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).

3. 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.

4. 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://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!

 

With Barry Publow