Ellis Edge: for Maximum Power and Speed on the Ice.
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        • The Corner Lay In
        • Corners – Working the Right Hip on the Lay In
        • Bringing Right Hip Forward in Corner
        • Chest In to Corner
        • Moving Hips in the Corner
        • Moving Hips In to Push
        • Off Ice Training with Straps – Part 1 of a 2 Part Series
        • On Ice Training with Straps – Part 2 of a 2 Part Series
        • Bucket Drills
        • Partner Pull / Chair Push
        • The Corner Arm Swing
      • ⛸ POSITION >
        • Starting the Season Off Right
        • Taking Care of the Small Things
        • The 3 Keys Checklist – Find the Key in the Basics First!
        • Skating with Your Core
        • The Basic Position – The Arch
        • A Time to Get High, A Time to Get Low
        • Upper Body / Chest Position
        • Check Your Butt!
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        • The Butt Tuck
        • Hip Dip
        • Bend the Ankle
      • ⛸ STARTS >
        • The Tip Over Toe Start
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      • ⛸ STRAIGHTAWAYS >
        • Press In to Push
        • Presscoopinchpushpinish
        • Gather the Power
        • Transferring Power from Ball of Foot to Ice – The Ankle Snap​
        • Transferring Power from Hip to Ball of Foot
        • Transferring Power Hip to Hip
        • Accelerating Your Weight In to Your Push
        • Japanese Four Eyes Technique
        • Delaying the Push – Straightaways
        • The Straightaway Shuffle
      • ⛸ TRACKS >
        • Tracks
        • Entry and Exit Width
        • Entry and Exit Trajectory
        • The Extra Crossover
        • Punching Through Centrifugal Force – Position and Alignments
        • Converting from 4 to 2 Strides on Straight
      • ⛸ ASSORTED TECHNICAL >
        • Relay Racing – Part 1 – Skater Roles and Laps
        • Relay Racing – Part 2 – The Exchange, Training Ideas
        • Skating with Your Core
        • Why Are The Koreans So Good?
        • Technical Opinions Can Be Confusing
        • The Outside Edge – Is It Overrated?
        • Diagonal Hill Steps
    • 🏃 TRAINING >
      • 🏃 PLANNING >
        • Off Season Rest and Recovery
        • Building Endurance
        • Summer Training
        • Train Fast to Skate Fast
        • Tapering
        • Time Trialing
      • 🏃 SPECIFIC >
        • Specificity in Training
        • Specific Skating Training – Is Your Plan Specific Enough?
        • Warm Ups and Warm Downs
        • Off Ice Balance, Agility, and Co-ordination Training
        • Dynamic Flexibility Training
        • Flexibility Training a Must for Speed Skaters
        • Maximize Your Results with TECHNI-CORDS
        • Improving Your Power with Jumps
        • ​Specific Strength, Power, Endurance – Part 1 – Straightaway
        • Specific Strength, Power, Endurance – Part 2 – Straightaway Jumps
        • Specific Strength, Power, Endurance – Part 3 – Corners
        • Specific Strength, Power, Endurance – Part 4 – Starts
        • Training for Starts
        • Relay Racing – Part 1 – Skater Roles and Laps
        • Relay Racing – Part 2 – The Exchange, Training Ideas
        • Bucket Drills
        • Partner Pull / Chair Push
        • Core Strength for Speed Skating
        • General Core Strength, by Brandon Aldan
      • 🏃 YOUTH >
        • Training Young Athletes 16 and Up
        • Training Young Athletes 12-15 Year Olds
        • Training Young Athletes Under 12
        • Youth Strength Training
    • 🏆 STRATEGY AND TACTICS >
      • Strategy and Tactics – Part 1 – Overview
      • Strategy and Tactics – Part 2 – Controlling the Pace and Track
      • Strategy and Tactics – Part 3 – The Moves and Counter Moves
      • Start Strategy
      • Time Trialing
      • The Slingshot Pass
      • The Outside Pass
      • The Inside Pass
      • Punching Through Centrifugal Force – Position and Alignments
      • Using Strategy and Tactics Under the New Rules
    • 🧠 PSYCHOLOGY >
      • How 5'5" Brandon Todd Learned to Dunk a Basketball
      • Strategy for Success
      • John Wooden on Success
      • What Do You Have to Brag About?
      • FOCUS!
      • IT – The Success Factor
      • To Try Is to Fail
      • It's All About Winning
      • How to Parent an Athlete: Lessons from a Swim Meet
      • Children in Athletics
      • Early Star vs Late Bloomer
      • Time Trialing
      • The Competition Plan
      • Start Technique
      • Post Season Evaluation
    • 🚑 SAFETY >
      • Concussions in Speed Skating
      • Safety! Is Your Child Truly Protected? – Part 1
      • Safety! Is Your Child Truly Protected? – Part 2
      • Dyneema Undersuits
    • 🚦 RULES >
      • Important Short Track Rule Changes for 2014-2015
      • Important Short Track Rule Changes for 2012
      • Using Strategy and Tactics under the New Rules
      • Important Short Track Rule Changes for 2010
    • 🧰 OTHER >
      • Ankle Pronation: Effects in Skating
      • Fair Play in Sports
      • Celebrating 100 Skating Tips of the Month!!
      • Sharpening Tips and Tricks
      • Cashing in on Olympimania to Promote Your Club
      • 75 Great Reasons to Train
      • Summer Games
      • Games
      • Masters Skating
      • Setting Up Blade Offset
  • Sue Ellis Bio
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Building Endurance

By Susan Ellis, October 2007
Life is an echo.
What you send out – you get back.
What you give – you get.
~ Robert Schuller

Download printer-friendly format (pdf)
Speed skating is a sport with many different distances, from sprint races, to 10K races, to marathon skating. Each of the distances draws on certain types of fuel to maximize performance. A 100m race is so short it does not require great aerobic endurance (oxygen) but draws on the fuel stored in the muscles (ATP-CP) to provide energy. A 500m race also draws on this energy system with a slight contribution from the Aerobic system. 1000m and 1500m races use a combination of the ATP-CP and the Aerobic system. But even 500m skaters need good base endurance to allow them to do the volume of training necessary to fight through the lactate burn and to recover better between training sessions.
 
There are different kinds of endurance that are required in skating, and each kind requires a different kind of training approach. All skaters, whether sprinters or distance skaters need to incorporate some of each into their yearly plan. But your specialty, or the target area of improvement for the year, will help to determine what type of endurance you will focus on. There are different fuels our body uses for different lengths and intensities of exercise and you must train specifically to improve the fuel efficiency of each. In long track this is easier to do if you are a specialist, but in short track or all round long track you need to be good at all the distances to accumulate your points.
 
Non-Specific Endurance

Probably the easiest system to train, and the one where you’ll see the greatest gains is the Aerobic Capacity or aerobic endurance. This is your longer endurance type training involving 20’ to 2 hrs of running, cycling, or inlining. The longer the skating distance, the more important this system becomes as your body tries to get oxygen to the muscles to make them work.
 
Aerobic endurance training helps to increase the network of capillaries in the muscles, allowing more blood to get to the muscles during exercise. Blood flow is necessary to get new oxygen into the muscles and to carry waste products out. The more efficient this system is, the longer you can operate and the faster you can go. The problem with the aerobic capacity system is that it’s like a low test gasoline. It doesn’t have much power to take you beyond a certain speed for very long. But if you don’t have this base of endurance you won’t go anywhere for long anyway.
 
Specific Muscle Endurance

​This is the endurance which is specific to skating. It’s used in every race from the 500m to the 10,000m. You can be a great marathon runner, but may not be able to skate 500m at high speed in a good skating position without Specific Muscle Endurance.
So how do you get it?
 
In days of old, when Knights were bold, and Marchese and Apex were not invented, it was thought that the more laps you could skate, the better your endurance was. Yep, and the knights were right! But that doesn’t mean they could sprint an entire 500m or 1000m at super high speed either.
 
To get what you want, you need to train specifically for what you want.
 
If all you want to do is marathon skating then go ahead and do long, long laps. But if you want to do it faster, then you need to incorporate faster interval training into your plan to give you that speed. If you want to improve your 500m then you need to do lots of short, fast stuff, but you still need to do some longer stuff to help build and maintain your aerobic base so you are able to do the volume of training necessary to fight through the lactates.
 
The chart below lists the 6 basic energy systems and the type of training which can be done to specifically improve each system.
Picture
Click chart for pdf version
Remember, each race draws primarily from one of these energy systems but there is always overlap so you can’t just train all the time in one system. Your goal is to decide what exactly needs to improve. If you have great speed, but putter out at the 400m mark of the 500 then you need to work on your Anaerobic Lactic Capacity. If you have great endurance in your 1500 but need to improve your speed then you may need to work on your Lactic Power as well as your Lactic Capacity since you already have your Aerobic Power base.
 
The primary energy source for each of the races are:
ANAEROBIC ALACTIC POWER
ANAEROBIC ALACTIC CAPACITY
ANAEROBIC LACTIC POWER
ANAEROBIC LACTIC CAPACITY
AEROBIC POWER
AEROBIC CAPACITY
½ L Starts
100m
500m
1000m
​1500m
3000m
5000m
10,000m
​marathon
​To do a 1000m race at high speed you will be using the anaerobic lactic capacity system, but with a high contribution from lactate power and a smaller contribution from aerobic power.
 
For the 10,000m your primary energy source is aerobic capacity but there is an almost equal contribution from aerobic power as this is what gives you the speed to sustain your intensity.
 
So what do you train first: Power or Capacity?
 
This is a bit of a debate and I think it depends on what your initial needs are. If you need speed first then you train towards the shorter interval end of the system first. If you need more endurance in that system then you train the longer interval end first.
 
The chart below gives you an idea of some different short track programs for each energy system. The programs can be done either on ice or off ice in the form of running, cycling, inline, imitations, etc. (The exception here is Aerobic Capacity training which is always done off ice).
 
Abbreviations:
AAC – Anaerobic Alactic Capacity
AAP – Anaerobic Alactic Power
LC – Lactic Capacity
LP – Lactic Power
AP – Aerobic Power
AC – Aerobic Capacity

​ACTIVITIES FOR TRAINING SYSTEMS (click chart for pdf version)
Picture
  • Home
  • Skating Tips
    • ⛸ TECHNICAL >
      • ⛸ CORNERS >
        • The Corner Lay In
        • Corners – Working the Right Hip on the Lay In
        • Bringing Right Hip Forward in Corner
        • Chest In to Corner
        • Moving Hips in the Corner
        • Moving Hips In to Push
        • Off Ice Training with Straps – Part 1 of a 2 Part Series
        • On Ice Training with Straps – Part 2 of a 2 Part Series
        • Bucket Drills
        • Partner Pull / Chair Push
        • The Corner Arm Swing
      • ⛸ POSITION >
        • Starting the Season Off Right
        • Taking Care of the Small Things
        • The 3 Keys Checklist – Find the Key in the Basics First!
        • Skating with Your Core
        • The Basic Position – The Arch
        • A Time to Get High, A Time to Get Low
        • Upper Body / Chest Position
        • Check Your Butt!
        • Butt Power
        • The Butt Tuck
        • Hip Dip
        • Bend the Ankle
      • ⛸ STARTS >
        • The Tip Over Toe Start
        • Start Technique
        • Start Position
      • ⛸ STRAIGHTAWAYS >
        • Press In to Push
        • Presscoopinchpushpinish
        • Gather the Power
        • Transferring Power from Ball of Foot to Ice – The Ankle Snap​
        • Transferring Power from Hip to Ball of Foot
        • Transferring Power Hip to Hip
        • Accelerating Your Weight In to Your Push
        • Japanese Four Eyes Technique
        • Delaying the Push – Straightaways
        • The Straightaway Shuffle
      • ⛸ TRACKS >
        • Tracks
        • Entry and Exit Width
        • Entry and Exit Trajectory
        • The Extra Crossover
        • Punching Through Centrifugal Force – Position and Alignments
        • Converting from 4 to 2 Strides on Straight
      • ⛸ ASSORTED TECHNICAL >
        • Relay Racing – Part 1 – Skater Roles and Laps
        • Relay Racing – Part 2 – The Exchange, Training Ideas
        • Skating with Your Core
        • Why Are The Koreans So Good?
        • Technical Opinions Can Be Confusing
        • The Outside Edge – Is It Overrated?
        • Diagonal Hill Steps
    • 🏃 TRAINING >
      • 🏃 PLANNING >
        • Off Season Rest and Recovery
        • Building Endurance
        • Summer Training
        • Train Fast to Skate Fast
        • Tapering
        • Time Trialing
      • 🏃 SPECIFIC >
        • Specificity in Training
        • Specific Skating Training – Is Your Plan Specific Enough?
        • Warm Ups and Warm Downs
        • Off Ice Balance, Agility, and Co-ordination Training
        • Dynamic Flexibility Training
        • Flexibility Training a Must for Speed Skaters
        • Maximize Your Results with TECHNI-CORDS
        • Improving Your Power with Jumps
        • ​Specific Strength, Power, Endurance – Part 1 – Straightaway
        • Specific Strength, Power, Endurance – Part 2 – Straightaway Jumps
        • Specific Strength, Power, Endurance – Part 3 – Corners
        • Specific Strength, Power, Endurance – Part 4 – Starts
        • Training for Starts
        • Relay Racing – Part 1 – Skater Roles and Laps
        • Relay Racing – Part 2 – The Exchange, Training Ideas
        • Bucket Drills
        • Partner Pull / Chair Push
        • Core Strength for Speed Skating
        • General Core Strength, by Brandon Aldan
      • 🏃 YOUTH >
        • Training Young Athletes 16 and Up
        • Training Young Athletes 12-15 Year Olds
        • Training Young Athletes Under 12
        • Youth Strength Training
    • 🏆 STRATEGY AND TACTICS >
      • Strategy and Tactics – Part 1 – Overview
      • Strategy and Tactics – Part 2 – Controlling the Pace and Track
      • Strategy and Tactics – Part 3 – The Moves and Counter Moves
      • Start Strategy
      • Time Trialing
      • The Slingshot Pass
      • The Outside Pass
      • The Inside Pass
      • Punching Through Centrifugal Force – Position and Alignments
      • Using Strategy and Tactics Under the New Rules
    • 🧠 PSYCHOLOGY >
      • How 5'5" Brandon Todd Learned to Dunk a Basketball
      • Strategy for Success
      • John Wooden on Success
      • What Do You Have to Brag About?
      • FOCUS!
      • IT – The Success Factor
      • To Try Is to Fail
      • It's All About Winning
      • How to Parent an Athlete: Lessons from a Swim Meet
      • Children in Athletics
      • Early Star vs Late Bloomer
      • Time Trialing
      • The Competition Plan
      • Start Technique
      • Post Season Evaluation
    • 🚑 SAFETY >
      • Concussions in Speed Skating
      • Safety! Is Your Child Truly Protected? – Part 1
      • Safety! Is Your Child Truly Protected? – Part 2
      • Dyneema Undersuits
    • 🚦 RULES >
      • Important Short Track Rule Changes for 2014-2015
      • Important Short Track Rule Changes for 2012
      • Using Strategy and Tactics under the New Rules
      • Important Short Track Rule Changes for 2010
    • 🧰 OTHER >
      • Ankle Pronation: Effects in Skating
      • Fair Play in Sports
      • Celebrating 100 Skating Tips of the Month!!
      • Sharpening Tips and Tricks
      • Cashing in on Olympimania to Promote Your Club
      • 75 Great Reasons to Train
      • Summer Games
      • Games
      • Masters Skating
      • Setting Up Blade Offset
  • Sue Ellis Bio
    • Testimonials
  • Contact
  • Camps
Copyright © 2002 – Ellis Edge
Feel free to share or reprint this article but please give credit to the author.