Bell Training 2008-2009
Quadrant 2 June 2-September 7
Definitions of
training terms: If you have any questions about what is
meant by a type of training on the schedule try this webpage
first. If you don't know what Training Zones are be sure to
check the Training
Definitions page. If you have further questions please
feel free to email uwski@yahoo.com
and we'll help you out.
Quadrant 2 June 4-August 24
Rotation 1: June 2-July 22
Week 1: Recovery-Take as many days
off as you need to feel rested and ready to go!
4 Hours
Two days: Off! (REALLY take these off, don't just do something
else active, you want to be rested for the next week!)
One day: 20 min warm-up, circuit,
10 min cooldown/ stretching (Zone 1&2)
Two days: :45 hr easy distance run or rollerski/rollerblade
or bike (Zone 1)
One day: (Zone 1)= 1hour 15 min run (Zone 1)
Week 2: Intensity
One day: Off! (REALLY take these off,
don't just do something else active, you want to be rested
for the next week!
One day: 30 min warm-up, circuit,
10 min cooldown/ stretching ( Zone 1&2)
Two day: Some kind of hard, fun activity (like soccer, roller
hockey or a foot race) (Zone 3)
Two days: Your choice of activity, Have Fun These should
be fairly easy activities like hiking, biking, rollerskiing/rollerblading,
swimming, kayaking etc (Zone 1)
One day: (Zone 1)= 1:00 hour should be run or rollerski/rollerblade(Zone
1)
Week 3: Volume
6.5 Hours
One day: Off! (REALLY take these off, don't just do something
else active, you want to be rested for the next week!
One day: 30 min warm-up, circuit,
10 min cooldown/ stretching ( Zone 1&2)
One day: Some kind of hard, fun activity (like soccer, roller
hockey or a foot race) (Zone 3)
Three days: Your choice of activity, Have Fun! These should
be fairly easy activities like hiking, biking, rollerskiing/rollerblading,
swimming, kayaking etc. (Zone 1)
One day: (Zone 1)= 1:00 hour: should be run or rollerski/rollerblade
(Zone 1)
TOP
Rotation 2: June 23-July 13
Week 1: Recovery Take as many days off
as you need to feel rested and ready to go!
4 Hours
Two days: Off! (REALLY take these off, don't just do something
else active, you want to be rested for the next week!)
One day: 20 min warm-up, circuit,
10 min cooldown/ stretching (Zone 1&2)
Two days: :45 hr easy distance run or rollerski/rollerblade
or bike (Zone 1)
One day: (Zone 1)= 1hour 15 min run (Zone 1)
Week 2: Intensity
One day: Off! (REALLY take these off, don't
just do something else active, you want to be rested for the
next week!
One day: 30 min warm-up, circuit,
10 min cooldown/ stretching ( Zone 1&2)
Two day: Some kind of hard, fun activity (like soccer, roller
hockey or a foot race) (Zone 3)
Two days: Your choice of activity, Have Fun These should
be fairly easy activities like hiking, biking, rollerskiing/rollerblading,
swimming, kayaking etc (Zone 1)
One day: (Zone 1)= 1:00 hour should be run or rollerski/rollerblade(Zone
1)
Week 3: Volume
6.5 Hours
One day: Off! (REALLY take these off, don't just do something
else active, you want to be rested for the next week!
One day: 30 min warm-up, circuit,
10 min cooldown/ stretching ( Zone 1&2)
One day: Some kind of hard, fun activity (like soccer, roller
hockey or a foot race) (Zone 3)
Three days: Your choice of activity, Have Fun! These should
be fairly easy activities like hiking, biking, rollerskiing/rollerblading,
swimming, kayaking etc. (Zone 1)
One day: (Zone 1)= 1:00 hour: should be run or rollerski/rollerblade
(Zone 1)
TOP
Rotation 3: July 14-August 3
Week 1: Recovery Take as many days off
as you need to feel rested and ready to go!
4 Hours
Two days: Off! (REALLY take these off, don't just do something
else active, you want to be rested for the next week!)
One day: 20 min warm-up, circuit,
10 min cooldown/ stretching (Zone 1&2)
Two days: :45 hr easy distance run or rollerski/rollerblade
or bike (Zone 1)
One day: (Zone 1)= 1hour 15 min run (Zone 1)
Week 2: Intensity
One day: Off! (REALLY take these off, don't
just do something else active, you want to be rested for the
next week!
One day: 30 min warm-up, circuit,
10 min cooldown/ stretching ( Zone 1&2)
Two day: Some kind of hard, fun activity (like soccer, roller
hockey or a foot race) (Zone 3)
Two days: Your choice of activity, Have Fun These should
be fairly easy activities like hiking, biking, rollerskiing/rollerblading,
swimming, kayaking etc (Zone 1)
One day: (Zone 1)= 1:00 hour should be run or rollerski/rollerblade(Zone
1)
Week 3: Volume
6.5 Hours
One day: Off! (REALLY take these off, don't just do something
else active, you want to be rested for the next week!
One day: 30 min warm-up, circuit,
10 min cooldown/ stretching ( Zone 1&2)
One day: Some kind of hard, fun activity (like soccer, roller
hockey or a foot race) (Zone 3)
Three days: Your choice of activity, Have Fun! These should
be fairly easy activities like hiking, biking, rollerskiing/rollerblading,
swimming, kayaking etc. (Zone 1)
One day: (Zone 1)= 1:00 hour: should be run or rollerski/rollerblade
(Zone 1)
TOP
Rotation 4: August 4-24
Week 1: Recovery Take as many days
off as you need to feel rested and ready to go!
4 Hours
Two days: Off! (REALLY take these off, don't just do something
else active, you want to be rested for the next week!)
One day: 20 min warm-up, circuit,
10 min cooldown/ stretching (Zone 1&2)
Two days: :45 hr easy distance run or rollerski/rollerblade
or bike (Zone 1)
One day: (Zone 1)= 1hour 15 min run (Zone 1)
Week 2: Intensity
One day: Off! (REALLY take these off, don't just do something
else active, you want to be rested for the next week!
One day: 30 min warm-up, circuit,
10 min cooldown/ stretching ( Zone 1&2)
Two day: Some kind of hard, fun activity (like soccer, roller
hockey or a foot race) (Zone 3)
Two days: Your choice of activity, Have Fun These should
be fairly easy activities like hiking, biking, rollerskiing/rollerblading,
swimming, kayaking etc (Zone 1)
One day: (Zone 1)= 1:00 hour should be run or rollerski/rollerblade(Zone
1)
Week 3: Volume
6.5 Hours
One day: Off! (REALLY take these off, don't just do something
else active, you want to be rested for the next week!
One day: 30 min warm-up, circuit,
10 min cooldown/ stretching ( Zone 1&2)
One day: Some kind of hard, fun activity (like soccer, roller
hockey or a foot race) (Zone 3)
Three days: Your choice of activity, Have Fun! These should
be fairly easy activities like hiking, biking, rollerskiing/rollerblading,
swimming, kayaking etc. (Zone 1)
One day: (Zone 1)= 1:00 hour: should be run or rollerski/rollerblade
(Zone 1)
TOP
Rotation 5 - Recovery
August 25-31 Recovery
4 Hours
Two days: Off! (Take a book to the park and read OR Take a nap!)
Two days: 20 min warm-up, Circuit, 10 min cooldown/ stretching (Zone 1&2)
Two days: :30 hr easy distance run or rollerski/rollerblade or bike (Zone 1)
One day: 1hour 15 min run (Zone 1)
September 1-7 Volume
6.5 Hours
Two days: 1hr hr easy distance run or rollerski/rollerblade or bike (Zone 1)
Three days: :30 hr easy distance run or rollerski/rollerblade or bike (Zone 1)
Two days: 1:30 hour (Zone 1)
Training
