CyclingNZ Home
Secret Number 5 : Progressive Adaptation vs Crash Training
Date: 17 Aug, 2001
Contact: Jon Ackland
Phone: 09-480-1422
Secret Number 5 : Progressive Adaptation Verses Crash Training

Progressive adaptation is the traditional way training is carried out. In other words you put a little bit of load on the body, the body adapts, you increase a little bit more your body adapts progressively up to peak.

Crash training this is where you shock the body with something that is very different or with a lot more training load briefly and the body reacts very quickly in almost an emergency mode so the reaction is far greater and performance goes up a lot.

An example of a progressive adaptation is a 40 min run, then 50 min following week, 60 min after that and so on. Crash training would be a 40 min run, then 50mins, then suddenly 90 mins at race pace. Progressive overload can be sustained for long periods of time, 12 to 20 weeks approximately.

Crash training on the other hand can only be used several times in a build up, anywhere between 1-3 times depending on the distance of the event, the bigger the event the less crash training you can do. Crash training is often utilised in for short distance events by using racing but a lot of the long distance athletes, Coast to Coasters, Ironman athletes, Marathoners and Adventure racers could utilise this form of training more effectively.

This is because its physically impossible to use progressive overload by itself to fully bring you up for a 5 day adventure race like Southern traverse. Crash training simulations have to be used.

Consequently what seems to be a useful way to set training up now is to have progressive training all the way through but somewhere between 1-3 bouts of crash training set out at about 2 week intervals back from the event.

Example of someone doing the coast to coast, may do a simulation 2 - 3 weeks out and a further simulation 2 - 3 weeks back from that. Someone building up for a marathon may do a 15k time trial 2 weeks out and a 20km time trial 2 weeks back from that so the combination of progressive overload and crash training can bring the athlete up to their full potential.

So there they are, 5 cutting edge speed secrets that you can use in your program and get a little bit more out of you training. Hope this helps, Jon.


Jon Ackland is an exercise consultant for Performance Lab, who has been training athletes (Novice to Elite) for 15 years. The author of a number of books including the best selling The Power to Perform, as well as The Performance Log, Precision Training and Spinning. .Jon is the director of Performance Lab where he tests and consults people of all levels helping them to train for sport, recreation and health. Ph 09 480-1422, Fax : 09 480-1423 e mail : plab@voyager.co.nz
CONTINUE READING
Latest News
fi’zi:k are to supply world-class saddles to the best of the UCI WorldTour, with Team Sky, BMC Racing Team, Movistar Team, AG2R La Mondiale and Lotto NL-Jumbo on the 2018 roster. The quality of the squads and their ambitions for the forthcoming season should make for some highly entertaining >>
fi’zi:k are delighted to announce the roster of top-level riders who will be wearing the highly praised, award-winning R1B shoes throughout the 2017 season. The hit-list of Olympic, World and National Champions includes sprinters, climbers and puncheurs from across the globe, opting for the >>
The Kenyan Riders Downunder team will make their first visit to Aotearoa in January when they line up to race in the New Zealand Cycle Classic, an elite men’s road cycling race held entirely in the Wairarapa. The Kenyan Riders Downunder (KRD) team, made up of Australian, New Zealand and >>
Latest Articles
fi’zi:k’s new shoe, Terra X5 promises improved comfort, performance and protection for every rider on any terrain from trails and singletrack to forest road. The new Terra X5 is adaptive; its Volume Control means improved fit through an asymmetric opening and the Boa L6 Dial B dial running >>
Team Skoda Racing " New Zealand’s leading elite cycling team - are heading to China to take on the Tour of Quanzhou Bay - internationally ranked UCI 2.2 race. The race is a new addition to the Asian UCI circuit and will be contested over 3 days - 2-4th December. The tour will consist of three >>
To raise funds and awareness for the Mental Health Foundation of New Zealand, Jonathan Douglas in association with Hayden Roulston (Ex professional Tour De France rider and NZ Olympic Silver Medallist) are searching for amateur cyclists who want the challenge of a lifetime by riding every stage of >>
Rouler Cycles
2013 fizik
Morgan Blue Cleaning
ELITE Italia 190609
SCHWALBE
ISM Saddles
 Photo Gallery
Tour de Femme Tour de Femme
Tour de Femme Tour de Femme
Home Kiwi Riders Sports Science Beginners Articles Riders Reports Tech Corner Contact
© Cyclingnz.com 2018 | Login | Design by OnfireDesign