The Importance of RecoveryI'm in the swing of inline marathon training. This includes three outdoor skates per week (currently 3-6 miles each with increasing mileage over time), one day of cross-training per week, and strength training once a week. To make all of this possible, recovery is critically important. In addition to sleep, Epsom salt baths, and monthly massages, there are three tools that help with the active part of recovery.  Me shortly after a longer skate. The Obligatory DisclaimerBefore I share my thoughts on tools for active recovery, which could be construed as medical advice, please note that I am not a doctor, lawyer, or certified health care anything. What I am is lifelong learner and a first-time inline marathon participant who's figuring out what works for me and sharing what I learn. Be sure to double check my math with your own doctor, personal trainer, or whoever it might make sense to ask about these sorts of things. Go forth and do your own research! The Value of Taking a ClassI am a fan of learning as much as I can through research, then taking a class to help me get the bigger picture. I highly recommend a class taught by Angie Fern entitled Muscle Tension Release With Foam Rollers and Tennis Balls Workshop, or a foam roller class for short. This 3-hour class (which I've now taken twice) helped set me right and get me going in the right direction. I highly recommend it. I've included the website to keep an eye on regarding upcoming classes. Angie is definitely the go-to for how to really leverage these tools. This article only scratches the surface. For Legs: Strap Fancy Green Stretching Strap There are a few areas in dire need of stretching that require a little extra help. While there are a few yoga stretches (pigeon and butterfly pose come to mind) that target the hips and thigh areas, using a strap helps stretch these areas more effectively. Since I'm skating, which uses a lot of quads, calves, and hips, these stretches are mission critical. I have my fancy strap that I typically use. I also have a plainer travel strap that has the buckle. I love the strap in that it travels well, and also gives me a quick, effective way to stretch important muscle groups. Check out this YouTube video to see the stretches I do on a near-daily basis. I typically do each stretch for 2 minutes per leg. For Feet and Back: Two Tennis Balls in a Sock My own personal two tennis balls in a sock. Two tennis balls in a sock is not to be confused with the following items:
For my feet, I put one foot on the end of the sock, then roll my other foot over the tennis ball to work out knots. It seem to be the right amount of pressure to work out tightness. This also helps with planter fasciitis, that horrible tightness in the bottoms of the feet. I typically do this a minute or so per day, and on an as needed basis, to relieve that tension. As needed, I also will put my foot in between the tennis balls to ease out knots in the sides of my foots. For my hips and back, I lie on my back, and position one tennis ball on each side of my spine down near my tailbone. Over time, I move it a bit at a time and work it up towards my neck. This is a great way to massage those key points that aren't easy to hit using other methods. Check out this video on how to make your very own two tennis balls and a sock and a couple of ideas on how to use your creation. For Nearly Everything: Foam Roller 18" High Density Foam Roller Foam rollers are starting to gain popularity--and I see why. They offer a great way to do targeted massage on your muscles without having to schedule (and pay for) a massage each time. During the class I mentioned taking with Angie Fern, I learned strategies for using a foam roller head to toe to address muscle tension and improve everything from planter fasciitis pain to improving breathing capacity to preventing headaches. I especially love using the foam roller to address multiple areas of my legs. Rolling out my calves and quads are two key areas that help my recovery greatly. I also have a few key bits of advice to share. First off, roll out each leg independently instead of rolling out both at the same time. This helps give each leg the attention it needs. When it comes to equipment, I suggest a plain foam roller (instead of those that are textured). Sometimes, the textured rollers put too much pressure on a given area. Second, having a shorter foam roller, 12-18 inches, gives more options for specific exercises and is also easier to store. Check out this video for a few basic foam roller moves you might want to check out. What Do You Think?How do you rest and recover while training for an event? Or just in general? Include your thoughts in the comments. Learn More
0 Comments
My 3 Phase Inline Marathon Training PlanI am officially skating an inline marathon! I'm signed up for the Northshore Inline Marathon in Duluth, MN on September 14, 2019. Click here for actual proof of enrollment! In a previous blog post, I talked about my previous half-baked inline half marathon plan of days gone by. I learned the hard way that I need a solid training plan to reach my goals. In order to get me from being an adult with a relatively okay level of fitness to an inline marathon completer was going to take some doing. Here is my three phase training plan to do just that:
 Skating at US Bank Stadium and getting in some mileage. Phase I: Building a Base Level of FitnessPhase I is all about me getting from being generally active to being more legitimately physically fit. This meant upping my game from my then-haphazard workout regime. Specifically, I needed to do the following:
Building the Exercise HabitAs long as I go to the gym 8 times per month, my employer pays for the cost of my membership. Consequently, I always ALWAYS go to the gym 8 times per month. At that time, I would typically take a yoga class or do a little walking on the treadmill. Even thought I did go to the gym, I needed to make it more deliberate and productive. To help with that, I joined a 60 day challenge at my gym. This helped me by having me do an initial fitness assessment, build a more consistent fitness habit, and do a final assessment to note progress. It got me to the gym to take classes and try out a few new activities and improve my diet. I also starting doing a couple of home workouts to give me options for when the gym wasn't as convenient. Making exercise a more consistent habit also included identifying and mitigating factors that would prevent me from being active. This included keeping workout clothes in my car, touring the gym near work so I would feel more comfortable working out there, and incorporating activity into social time with friends. Being more active became the norm rather than a sometimes event.  While I always went to the gym 8 times per month, now I go more often and have a plan for when I'm there. Increasing StepsI have had a FitBit for years, and at that point, I was more concerned with tracking my sleep than paying much attention to steps. Unfortunately, my step count was way down from where I wanted it to be. If I was going to be able to skate 26.2 miles, I needed to be able to walk, then run, long distances. Enter StepBet to help me with goal setting and motivation. StepBet is and app that organizes 6-week challenges to help individuals increase their overall step count. Based on the current average number of steps you take, StepBet sets two goals for you. One is the goal you need to hit 4 days per week, and a stretch goal you need to hit 2 days per week. The cost to enter a StepBet challenge is $40.00. As long as you complete the StepBet challenge by meeting your goals for each week, you're guaranteed to earn back your $40.00. In most cases, not everyone successfully completes the challenge, meaning that those people who did finish earn back a little extra. In my case, I won just over $50. StepBet established an achievable goal that still pushed me to do more than before, and prepare me to work on cardio.  These shoes are made for walking--and that's just what they do. Increasing Flexibility and StrengthI also knew I needed to increase my strength and flexibility along with my ability to walk further and longer. In addition to doing weekly weight lifting at the gym, I also incorporate more yoga and stretching. Doing more yoga included me creating a 20 minute routine focusing on hips and legs that I could do on a daily basis before bed. I also attended weekly yoga classes at the gym focusing on Yin yoga. In addition, knowing that stretching and recovery would be important, I took a foam roller class to learn to supplement my monthly massages to help minimize injury risks. The stress reduction benefits and the improvement to my sleep were reason enough to keep going.  I heart my foam roller. Getting Used to Inline SkatesFor me, spending a lot of time on roller skates is easy. On inline skates, though, just standing up takes more effort. They also put way more stress on the middle of the food, whereas roller skates distribute weight more evenly. I knew I needed to increase leg strength in my feet, hips, and ankles to be successful. To accomplish this, I went skating at a roller skating rink about every other week. I started skating 10 minutes at a time for 30 minutes per trip. I worked up to being able to skate at least 30 minutes at a time. While there and not skating, I would stand on my inline skates to get my body used to how it felt. I also had three longer skates. During these sessions at US Bank Stadium, I skated for 60-90 minutes at a time and got in about 4 miles of skating per time. In addition to skating, I also did exercises to build up my ankles. These included ankle circles, heal raises, and standing on one foot. All of these activities helped build up my ability to inline skate for a more extended period of time.  Obnoxious, worn out carpet = skating rink. What Do You Think?What have you done to build up your base level of fitness? Include your thoughts in the comments. Learn MoreGearing Up for Roller DerbyIn roller derby, pads are not for if you fall, but for WHEN you fall. Keep this in mind as you pick out your first roller derby gear. Having the right safety equipment is a prerequisite for even entering practice. Your gear will be checked to make sure you're wearing all the pieces and that it's all on correctly. Missing equipment means that you don't get to skate. Being a sport that not just everyone knows about, it takes a little bit of research to figure out what to buy, how to buy it, and where to buy each item. Here are a few tips to get you started.  Roller derby safety gear! What to Buy: Roller Derby Gear ListHere is the gear you need before you can set skate in a roller derby practice or fresh meat program:
Guiding Principles for Buying Gear
 Real live roller derby skaters decked out in their required, yet colorful, safety gear. How to Choose: What to Look For in Roller Derby GearRoller SkatesYou're looking for roller derby skates, not inline skates or artistic roller skates. Roller derby skates usually have a lower boot than the skates roller skating rinks have for rent. Derby skates are typically sized in men's sizes, and for women, buying 1 size smaller is recommended. Here are few popular skates for fresh meat (roller derby newcomers) that run about $100-$175 : Reidell Dart, SureGrip GT-50 and Reidell R3.  My first roller derby skates were Reidell Dart Ombres. I later changed to softer wheels, and now these are my outdoor roller skates. HelmetSince concussions are prevalent in roller derby, getting a quality helmet is important. Helmets used for roller derby are not the same as bicycle helmets. Typically a skateboard helmet or hockey helmet works. Measure your head, and use those measurements to make sure you purchase the right sized helmet. A helmet will probably be at least $30. Triple 8, Pro-Tec and S-1 are frequently purchased brands. Personally, I got the Triple 8 Helmet with Sweatsaver Lining.  Me in my Triple 8 Helmet, and my daughter in her S-1 helmet skating at US Bank Stadium. Mouth GuardYou can pick up a sports mouth guard at a drug store or big box department store for under $10. Many roller derby skaters grab a mouth guard by SISU. They are lighter weight and you can drink and speak more effectively with one in. These may run around $30 and come in a variety of fun colors. Elbow PadsYou need a set of elbow pads with hard plastic on the elbows. Popular brands are Triple 8, 187 and Pro-Tec. Make sure they fit snugly on your elbows. When talking with derby folk about gear, many people have strong preference on nearly everything--except elbow pads. I went with these Triple 8 Elbow Pads. Wrist GuardsYou need a set of wrist guards that have braces on the fronts. (If you see roller derby skaters clapping, they are usually hitting their wrist guards together.) Ideally, wrist guards should have a brace on both sides for additional stability and protection. I own two sets of Triple 8 wrist guards--one pair of slide ons and one pair that wrap around. It's pretty much personal preference. Knee Pads: Spend Your Money HereIn roller derby, falling is inevitable, and I almost always fall on my knees. There are also several skills that require you to land on or tap your knee pads. Consequently, knee pads are a good place to buy better gear right away. Personally, I started with low end Triple 8 knee pads , and I quickly upgraded. I went with 187 Killer Pro Knee Pads. While I ended up spending about twice as much on the nicer knee pads, not damaging my knees is worth way more than that. Some people don't like how far the 187s stick out, so try out different brands or talk with other skaters to see what they like. Pro-Tec, Smith Scabs and Deadbolts are just a few other brands to check out. See the Learn More section for a link to an article including knee pad reviews. Where to Buy New GearIdeally, you'd get a chance to try on gear before you buy it. Be sure to see if there is a roller derby shop in your area. In the Twin Cities, check out Wheels on Wheels. (The owners are involved in roller derby and work by appointment.) General sports stores, or skateboard shops, may have some equipment, but not necessarily the best derby specific gear. For beginning derby skates, you may want to check out the pro shop at your local roller skating rink. The selection is typically not huge, but you may have a chance to try on skates. Online, there are approximately 4 bijillion places where you can buy derby gear, including Amazon. In addition, here are a few derby specific shops: Where to Buy Used GearBe sure to check with other skaters. They may have gear that they want to get rid of that can get you started. Facebook also has several different groups to buy, sell and trade roller derby gear. Here are a few: What Do You Think?What are your roller derby gear preferences? Include your thoughts in the comments. Learn More Please note that I'm not receiving incentives from any organization to promote or suggest one product or website over another. These are just my personal opinions, for your consideration. Here are places where you can learn other people's opinions:
Which is Better?I recently had a friend ask me what I liked more: inline skates or roller skates. Inline skates (which many refer to as Rollerblades, even though that is one inline skate company) tend to have 3-4 thinner wheels right down the middle of the skate. Conversely, quad skates have 4, wide wheels, and bring images of the “brownie” skates people may remember renting at the roller rink. For me, it’s a more complex question based on the type of skating I’m doing.  My daughter, the roller skater and her best good friend, the inline skater. All My SkatesI currently own three, yes, three, pairs of skates, each of which I love for what they bring to the table:
Factors to ConsiderMy decision on which skates to use when depends on the following key factors:
Roller Derby Skates: Roller Derby and Indoor Surfaces I bought my roller derby skates specifically for that purpose. Quad skates are required, and, like most people recommend for derby, they have a shorter boot, fit well, and have harder wheels. Since we’re indoors on a polished concrete floor, the harder wheels make it easier to move fast, switch directions, and stop in a number of different ways. I bought Sure-Grip Rebel Avengers and later swapped out my wheels for Sure-Grip Zombie Wheels. When at a roller rink, my roller derby skates are the hands-down choice. When indoors on a flat, consistent surface, I practice derby related skills, like plow stops, t-stops, crossovers, and transitions. In roller derby, we do a lot of “edge work,” which means using the insides and outsides of your wheels to start, stop, or turn. At the rink, these same skills enable me to dodge unpredictable children and stop at a moment’s notice.  Roller derby skates: good for dodging children and evading anyone trying to knock you down. Outside Roller Skates: Uneven Surfaces My outside roller skates are basically my starter roller derby skates (Reidell Dart Ombre) with softer, outdoor wheels (Moxi Outdoor Roller Skate Wheels). They enable me to practice derby skills outside while also giving me a little extra cushion for skating on harder, sometimes less well maintained, surfaces. Whether it’s a skate park or a tennis court, these give me the feel of my derby skates with more cushion to make a rougher, yet fairly consistent surface, manageable. I have also used these skates when I am skating at an outside event where starting and stopping happens a lot. At an event like Minneapolis Open Streets, where they encourage people to walk, bike or skate, made my outdoor roller skates the right choice. Since this involved starting and stopping frequently, and then skating a short distance to the next location, these were the winners. I also wore these around my office on Halloween since there were multiple terrain changes, and I wasn't trying to go fast. When it comes to trail skating, I have used my outdoor roller skates in the past. Now that I’ve acquired my inline skates for this purpose, I may occasionally use my outdoor roller skates for cross training purposes, but not for most of my distance skating.  Softer wheels are better for navigating more uneven surfaces on roller skates outdoors. Inline Skates: Distance and Speed While training to do an inline half marathon, I discovered that skating on my outdoor quad skates for a mile or more was less than ideal. Skating on 3-4 narrower wheels, rather than four, fat softer wheels, enables me to go more quickly with far less resistance from the surface. For skating further, and faster, inline skates are the way to go. Mine are K2 Alexis Pro Inline Skates. Since trail skating and skating longer distances involves going in one direction, going a long way, navigating a few terrain changes, inline skates are a better choice. At this point, I am used to moving on roller skates, so I’m currently not as agile on inline skates. As I continue to train more, and occasionally skate on inline skates at the roller rink, I’m sure my agility will continue to improve.  Inline skates are better for longer distances on uneven surfaces. What Do You Think?Are you a fan of inline skates, roller skates, or both? Share your insights in the comments. Learn More
If You Want Links...This blog entry includes no links to additional resources or vendor sites in order to make it compliant to be posted within several Facebook groups. There is another version of this blog post that includes vendor and article links. Visit the Roller Derby category link. Gearing Up for Roller DerbyIn roller derby, pads are not for if you fall, but for WHEN you fall. Keep this in mind as you pick out your first roller derby gear. Having the right safety equipment is a prerequisite for even entering practice. Your gear will be checked to make sure you're wearing all the pieces and that it's all on correctly. Missing equipment means that you don't get to skate. Being a sport that not just everyone knows about, it takes a little bit of research to figure out what to buy, how to buy it, and where to buy each item. Here are a few tips to get you started.  Wear all the gear! What to Buy: Derby Gear ListHere is the gear you need before you can set skate in a roller derby practice or fresh meat program:
Guiding Principles for Buying Gear
 Real live roller derby skaters decked out in their required, yet colorful, safety gear. How to Choose: What to Look for in Roller Derby GearRoller SkatesYou're looking for roller derby skates, not inline skates or artistic roller skates. Roller derby skates usually have a lower boot than the skates roller skating rinks have for rent. Derby skates are typically sized in men's sizes, and for women, buying 1 size smaller is recommended. Here are few popular skates for fresh meat (roller derby newcomers) that run about $100-$175 : Reidell Dart, SureGrip GT-50 and Reidell R3. HelmetSince concussions are prevalent in roller derby, getting a quality helmet is important. Helmets used for roller derby are not the same as bicycle helmets. Typically a skateboard helmet or hockey helmet works. Measure your head, and use those measurements to make sure you purchase the right sized helmet. A helmet will probably be at least $30. Triple 8, Pro-Tec and S-1 are frequently purchased brands. Mouth GuardYou can pick up a sports mouth guard at a drug store or big box department store for under $10. Many roller derby skaters grab a mouth guard by SISU. They are lighter weight and you can drink and speak more effectively with one in. These may run around $30 and come in a variety of fun colors. Elbow PadsYou need a set of elbow pads with hard plastic on the elbows. Popular brands are Triple 8, 187 and Pro-Tec. Make sure they fit snugly on your elbows. Wrist GuardsYou need a set of wrist guards that have braces on the fronts. (If you see roller derby skaters clapping, they are usually hitting their wrist guards together.) Ideally, wrist guards should have a brace on both sides for additional stability and protection--like the Triple 8 Saver Series Wrist Savers, which run about $20. Knee Pads: Spend Your Money HereIn roller derby, falling is inevitable, and I almost always fall on my knees. There are also several skills that require you to land on or tap your knee pads. Consequently, knee pads are a good place to buy better gear right away. Personally, I started with low end Triple 8 knee pads (about $30) , and I quickly upgraded. I went with 187 Killer Pro Knee Pads, which were about $65. It seems like a fair amount of money, but not damaging my knees is worth way more than that. Some people don't like how far the 187s stick out, so try out different brands or talk with other skaters to see what they like. Pro-Tec, Smith Scabs and Deadbolts are just a few other brands to check out. I include a link to knee pad reviews in the linked version of this article. Where to Buy New GearIdeally, you'd get a chance to try on gear before you buy it. Be sure to see if there is a roller derby shop in your area. In the Twin Cities, check out Wheels on Wheels on Facebook. (The owners are involved in men's roller derby and work by appointment.) General sports stores, or skateboard shops, may have some equipment, but not necessarily the best derby specific gear. For beginning derby skates, you may want to check out the pro shop at your local roller skating rink. The selection is typically not huge, but you may have a chance to try on skates. Online, there are approximately 4 bijillion places where you can buy derby gear. Here are just a few:
Where to Buy Used GearBe sure to check with other skaters. They may have gear that they want to get rid of that can get you started. Facebook also has several different groups to buy, sell and trade roller derby gear. Here are a few:
What Do You Think?What are your roller derby gear preferences? Include your thoughts in the comments. Learn MorePlease note that I'm not receiving incentives from any organization to promote or suggest one product or website over another. These are just my personal opinions, for your consideration. Search for these titles to learn other people's opinions:
My Relationship with CrossoversI started roller derby earlier this year. When I went to my first practice, I could stand up on skates, and that was about it. Now, a few months in, I can start, stop and do several basic skills. I decided that, in the off season, I would figure out how to do crossovers—which I managed to do (even a couple of months ahead of schedule.) I certainly do not have the best crossover ever, but I can say that I can actually do a crossover, and now I’m fine tuning as I start to think more seriously about 27/5 (and the million other skills I'll need to master before that can happen).  This was obviously taken at a roller skating rink because, carpet. Regular Practice at a Roller Skating RinkIn order to do crossovers, I went to the roller skating rink 1-2 times a week and skated for about 1.5-2 hours each time. I know that in order to master this skill, I needed to skate, try a few things, adjust, and keep skating and trying it. Here is what worked for me as I worked from not being to stand on one foot to being able to do a real live crossover that is ready to be further coached and perfected.  Get thee to a roller rink! 1. Practice standing on one foot.I know the first time I went to a roller derby class, during our initial skills assessment, they asked us to skate on one foot, and I couldn't do it. Those were not muscles that my desk office worker body had occasion to use. I started by just spending 30 seconds per day standing on each foot. Over time, I would stand in more of a derby stance and shift my weight to one foot (like I need to do when skating) and stand on one foot that way. Build those muscles that you’ll need to use. 2. Wear knee pads at the roller rink. Always.I find that if I don’t wear at least knee pads, I’ll either not try anything as much as I should or I’ll fall down and it’ll really hurt. Whether you wear real roller derby knee pads or sneaky little under your pants low profile knee pads, wear something to literally cushion the blow. These are my go to stealth knee pads. Remember, you will for sure fall down—probably a lot—while learning how to do this, and without knee pads you will be banged up and it will be unpleasant. Your knees will thank you—as will your future better-able-to-walk self. 3. Practice skating on one foot.If you can't get your weight on your left leg while skating, you don't be able to pick up your right foot and cross it over. Let me say that again because it’s so important: you can’t pick up your foot if you have your weight on it. (That sounds obvious until you start to skate and then, like an idiot, try to pick up the foot that you have your weight on, fail, fall, then wonder, “why didn’t that work?”) When you go to the roller rink, practice skating on only one foot while you count to 5, then switch feet. This starts to train your body on weight transfer and builds up your muscle memory on how to do the start of a crossover. 4. Work up to skating on just your left foot on the corners.When you get to the corners at a skating rink, skate just on your left foot and lift up or push with your right foot. Keep doing this until you can hardly stop yourself from lifting up your foot and putting it over. 5. Watch the other skaters.When you go to the roller skating rink and you’re skating around, look at the other people skating. Take note of the people who seem to do crossovers without even thinking about it. Watch their feet, and how they shift their weight, and lean into the middle. During this process, do your best not to hate the people who can just "no big deal" do crossovers. 6. Lean into the middle.It will feel like you are leaning in a cartoonish manner, but do it. the lean, and being on your left foot, makes it possible for you to get your right foot over. 7. Try to do crossovers standing up instead of in derby stance.Remember those people at the roller rink? Try to mimic their actions and do a “ no big deal” crossover instead of a heavy duty roller derby crossover. Once you understand the basic foot over foot action, you can work your way up to being more powerful. 8. Do "baby crossovers."Do the "foot over foot" part of the move, then just keep going. You'll get next to no power (which comes from the crossunder work that you left foot is supposed to do), but that's not the point. The point is to get your right foot up and over your left foot and set it down again. SCORE! This part is the super scary bit. Now skate around and do that a whole bunch. This is huge, amazing progress. 9. Do 2 "baby crossovers" in a row.They will not be pretty, or particularly good, but you will have crossed over. Twice. DOUBLE SCORE! You're really doing these! 10. Practice. Then practice more. Then practice even more.For 10 minutes (or more) at a time, skate, and each time you get to a place where you have to turn, do 1-2 crossovers. The more you do them, the easier the motion will become. Over time, they will suck less, and then they will be almost tolerable, and then you will start to feel like you get the basic motion, but like they could get better. The more you do them, the easier they will become, and the better they will get.  Maybe, some fine day, you'll be doing big time roller derby crossovers! From Baby Crossover to Big Time CrossoverAt first, you'll have to think really hard each time you get ready to to one. Over time, you'll think less and do more. The more you practice, the more automatic they will be come. You'll start to look like your role models at the rink who do them without thinking! Over time, you'll get into derby stance and start to try them that way. One day, you will magically cross under and go "holy crap! That's what that's supposed to feel like!" What Do You Think?What advice helped you learn to do crossovers? What was your "ah-hah" moment? Share in the comments. Learn MoreSupport your local roller derby! In the Minneapolis/St Paul, Minnesota area, there are multiple opportunities for adults, teens and children to watch, and even learn to play, roller derby. Here's the lowdown on each organization.  A North Star Roller Derby bout between the Kilmore Girls and Delta Delta Di. Where to Attend a Roller Derby Bout as a SpectatorNorth Star Roller DerbyNorth Star Roller Derby (formerly known as the North Star Roller Girls) is a skater-owned and operated flat track roller derby league in Minneapolis that is affiliated with the WFTDA (Women's Flat Track Derby Association). Bouts are held approximately 6 times per season at the Lee & Rose Warner Coliseum at the Minnesota State Fairgrounds in St Paul. The four home teams are the Banger Sisters, Delta Delta Di, the Kilmore Girls, and the Violent Femmes. Northstar Roller Derby also has two travel teams: the Supernovas and the Northern Lights. Minnesota RollergirlsThe Minnesota Rollergirls is a skater-owned, flat-track roller derby league in St Paul that is also affiliated with the WFTDA. Bouts are held approximately 6 times per season at the Roy Wilkins Auditorium in downtown Saint Paul. The four home teams are the Atomic Bombshells, the Dagger Dolls, the Garda Belts, and the Rockits. In addition, The Minnesota RollerGirls have two traveling teams: the Minnesota Rollergirls All-Stars (A Team) and The Minnesota Nice (B Team). Minnesota Men's Roller DerbyMinnesota Men's Roller Derby is a member of the MRDA (Men's Roller Derby Association). Teams are comprised of inline skaters, former hockey players and more. Bouts are held approximately 6 times per season at Champion's Hall in Eden Prairie. There are two home teams for regularly scheduled bouts: Destruction Workers and Thunderjacks. There are also two traveling teams: TC Terrors (A Team) and The Terrordactyls (B Team). Learning Roller Derby: Adults Northstar Roller Derby Satellites practice. SatellitesSatelites is the North Star Roller Derby's recreational roller derby league. Skaters of all skill levels from those with no skating experience to those retired from competitive roller derby and everyone in between are welcome. In order to participate, you need to be at least 18 years old, have safety gear and have primary health insurance. Purchasing WFTDA insurance is also required. There are three levels: Space Cadets (beginners), Space Rangers (intermediate) and Astronaughties (advanced). This is a great place to learn roller derby whether your goal is to be more active or if you aspire to compete. Typically there are fall and winter sessions with the option to practice once or twice a week. (As a point of reference, I've been part of the Satellites program since early 2017, and I love it.) Debu-TauntsDebu-Taunts is the training program affiliated with the Minnesota Rollergirls. The Debu-Taunts give skaters a positive and challenging environment to learn roller derby skills whether they aspire to try out for the competitive teams or to play recreationally. In order to participate, you need to be at least 18 years old, have safety gear and have health insurance. Purchasing WFTDA insurance is also required. Debu-Taunts practice twice per week and hold 12 week training sessions in the fall and in the spring. There is currently a waiting list to participate. Some people, who are doubly dedicated to learning and practicing roller derby as much as possible, enroll in both the Debu-Taunts AND the Satellites programs. Fresh Meat LockerThe Fresh Meat Locker (or FML) is the training program for the Minnesota Men's Roller Derby. The program is open to people over age 18 of all gender identities. This training program is intended to help teach new skaters roller derby skills to help them become "battle-ready derby superstars." Contact Minnesota Men's Roller Derby for details. Learning Roller Derby: Children and Teens A junior roller derby scrimmage between NERDY and TCJRD. Twin Cities Junior Roller DerbyTwin Cities Junior Roller Derby helps "Derby Dudes and Derby Dames" from ages 3-17 learn roller derby skills. Skaters can come in with no skating experience at all or feeling very comfortable on skates. They typically have a fall session and a winter session where skill groups, (beginning, intermediate and advanced) each have dedicated training times. Many trainers have competed in roller derby, and enjoy helping children learn basic skills. Skaters get to pick their roller derby names, can purchase TCJRD scrimmage jerseys and can participate in scrimmages with other area teams on occasion, too. (As a point of reference, my daughter has been involved with TCJRD since early 2017 and has enjoyed it so far.) NERDY Junior Roller DerbyNERDY Junior Roller Derby (North East Roller Derby Youth) helps children from ages 7-17 learn roller derby skills regardless of their skill level coming. They organize skaters by size (rather than skating levels) into "Bigs" and "Littles" and into "contact" and "non-contact" for scrimmaging purposes. Many trainers have competed in roller derby, and enjoy helping children learn basic skills. Skaters have the change to sign up to practice twice per week, and skaters can drop in for practices and pay a per-class rate. Skaters get to pick their roller derby names, can purchase NERDY scrimmage jerseys and can participate in scrimmages with other area teams on occasion, too. What Do You Think?Additions? Corrections? Thoughts? Share your input in the comments. Learn MoreAs you start roller derby, one key skill to master is crossovers. Crossovers are the foot over foot move that makes it possible to go more quickly around the track. At first, they seem insurmountable and impossible. Then, they seem almost doable. One day, a beautiful, magical light goes off and it all makes sense. If you're not ready for fine tuning information,and you are so fresh meat that standing up on skates is a challenge, check out my 10-tips-for-building-up-to-crossovers. This is how I got from wanting to do crossovers to actually starting to to them well enough to be ready for further coaching. Otherwise, to help you get from "how the heck would I even start" to "I get it! I get it!", here are three helpful videos to help you make progress. Watch these, and practice, practice practice, and you, too can master the ever elusive crossover!  Roller derby! How To Do A Crossover on Roller SkatesThis video is hosted by Gypsy from The Skate Truck NYC. This is a great first video to watch as you're trying to figure what a crossover should look like and how to even starts. The video begins with the off-skates movements and ends with basics on how to put the pieces together. Stance 103: CrossoversThis video, featuring Rollemite from Derby Warehouse, includes an example of how to do a crossover, emphasizes the importance of weight transfer, and using one footed glides as a building skill. It also includes one drill using a wall for support. I thought that drill was very helpful, and I hadn't seen that in other videos. Crossovers for Roller DerbyThis video features The Neutrino from the Rat City Rollergirls. It is by far the most educational, and entertaining, video on crossovers that I have run across. There are several points that resonated with me: the idea of climbing a mountain sideways, pushing the wall with your hip and modifying your center of balance came together in this video. This video has sparked the ah-hah moment for many a derby skater. What Resources Do You Recommend?Did any of these videos help you? What other resources helped you the most? Post your thoughts in the comments. Learn MoreAfter my first roller derby class, I took my daughter and a friend roller skating on a Saturday. I was overwhelmed by how hectic it was, and I was ecstatic when they had an adults only skate.--so ecstatic, in fact, that I skated way to aggressively & rolled my ankle spectacularly. I had to skip practice the next day because I had a noticeable limp. I spent the following week doing everything I could to heal as quickly as possible including elevating, wrapping, icing, bathing in Epsom Salt and even a turmeric poultice. I ended up skating a week later (when I probably shouldn't have) with an ankle brace. Sheer determination, and my awful habit of playing hurt, kept me going.  Here is the very rink where I wiped out & hurt my ankle in spectacular fashion. Why Pre-Hab ExercisesThrough this process, I realized that that the best way to heal from this kind of injury was to make efforts to prevent it from happening again. After much researching, I found several recommendations for exercises to strengthen my ankles. These are pre-hab exercises, meaning they are intended to prevent injuries, as opposed to re-hab exercises, meant to help recover from an injury. They aren't sexy, exciting, or even particularly challenging. However, it's easy to take a few minutes daily to prevent a world of hurt later on. Here are the exercises I do, how many repetitions, and how I fit them in. Ankle Circles & Ankle AlphabetsI do ankle circles, 10-20 circles, each direction, each ankle. I also do the alphabet with each ankle. These can be done standing up, or seated. I can do these while I'm sitting at my desk at work, standing on the train platform, or just waiting. Standing up gives an added component of balance above and beyond just the ankle work--and who couldn't use more balance? Heal Raises & Toe RaisesWhen it comes to heal raises and toe raises, I either do them for a set period of time, like 30 seconds, or for a set number, like 20. Either way, these are a great way to exercise ankles and calves. These exercises can also be done whenever you have 30-60 seconds to spare. These can be done while in line (and not even looking very ridiculous), waiting for the microwave to finish or just anytime when you have a few moments with no onlookers. Single Leg BalancesSingle leg balances are helpful for ankle stability, and for overall balance.For roller derby and roller skating in general, in order to do several skills, you need to be able to balance (and skate) on one foot. When I first started roller derby, I lacked the balance and coordination to skate on one foot--much less do crossovers. You can do these in whatever style you want. sometimes I do them standing up, other times, I do the while squatting. If you want to up your game further, close your eyes, too. (It's amazing how much harder closing your eyes makes it.) I usually do 30 seconds per leg 1-2 times per day. Typically, I do this in front of the microwave (where I have a timer), while waiting for the train and counting to 30, or while making a latte using the fancy coffee machine at work (which conveniently takes 30 seconds for foam and 30 seconds for espresso). Learn MorePreviously I posted about indoor roller skating rinks that are open year-round in the Twin Cities area. Now, let’s talk about other skating options:
BYOG: Bring Your Own Gear (and Wear It!)For these roller skating options, there’s no equipment rental. Instead, you need to have your own skates, and your own safety gear (knee pads, elbow pads, wrist guards, helmet, mouth guard) as well. In some cases, safety gear is required, but in all cases safety gear is just plain a good idea. Wear Safety Gear OutsidePersonally, I fall down a fair amount because I’m trying a new skill, doing something involving contact or dodging small children—and that’s inside on a floor designed for roller skating. Outside, it’s a whole different experience. Now you have things like heat, cold, rain, wind, puddles, uneven terrain, rocks and potentially traffic. When skating indoors, even just at a roller rink, I always wear some kind of knee pads. Always. Outside, I recommend wearing closer to full gear. You may feel like a dork for a bit, but injuries suck, and sitting on the side of a trail bleeding is not cool at all. Regardless of heat, I also suggest wearing leggings of some sort. Falling on even a thin layer of material is much more pleasant than having your bare skin scrape across pavement (as my daughter learned the hard way).  Here's a rough spot on a bike path on which I recently skated. Skating Outside=Different WheelsThat’s right. Indoor skating and outdoor skating require different wheels. Who knew? Well, now you do. In short, roller skating wheels vary in how hard they are and for outdoor skating, you need softer wheels to absorb the shock of uneven terrain. Wheels are labeled with a durometer (or hardness) number. The higher the number, the harder the wheels. Wheels considered outside wheels typically have a durometer of 78a. Hybrid wheels (appropriate for both inside and outside) are typically 84a. 88a and above (the scale goes to 101a) are for skating indoors. Given that super quick description, get thee some outdoor wheels. As a frame of reference, I picked up wheels that are a 78a, for myself. I also have dedicated outdoor skates, which were my starter roller derby skates. I I know myself well enough to know that I was not going to take the time to change my wheels each time I wanted to switch from skating outside to inside. For my daughter, who currently has 1 pair of roller skates until I figure out if her feet are done growing, I got a set of hybrid, or indoor/outdoor, wheels with a durometer of 84a. Again, I’m not changing her wheels every time we skate, and the extra grippiness of having softer wheels indoors for her is not the worst thing as she learns new skills.  My outdoor skates complete with 78a outdoor wheels. Note leggings, too, as to make falling way less unpleasant. Where to Skate Outdoors Now that we’ve had the safety gear and outdoor wheels talks, here are ideas on where to actually get to the outdoor skating:
 My daughter and taking a break from skating outside during a Minneapolis Open Streets event. Special Indoor Skating Events in the Twin CitiesHere are a couple more options for skating. These are inside events where you need to bring your own skates and safety equipment. They only open at special, scheduled times:
Find a Skating BuddyIf you're in the Twin Cities area, and looking for a buddy for skating related fun, check out the Skate Dates group on Facebook. Learn More |
