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In Speed Adaptation assignments progress is measured by the number of consecutive repeats you can do before hitting a hard failure.
You may read more about soft and hard failures in Working With Neural Failure.
The first time you reach a hard failure, note the number of consecutive repeats that you have done successfully as your progress marker in this set. Compare that number to previous trials to see what kind of progress you are making.
If you hit a second hard failure immediately, or after you hit your third total hard failure then you will stop the set.
You may take an extra rest after a hard failure (for the duration of the next repeat) and then resume the set.
Respond To Feedback
Paying attention to the changes in SPL and Time in each repeat is critical. As you finish the repeat and look at the clock you must immediately consider what is causing one of those variables to change? That is the role of your concentration and mind in this work. A change in SPL may be a ‘soft failure’ and is your first indicator that something is failing. It may likely be because your concentration is faltering. This is improvable. Set an intention to fix it on the next repeat and get going (no extra rest allowed).
Eventually, time will go up – because your SPL is going up, or you are slowing in tempo, or both – because of neural fatigue and you cannot maintain precision in these two ways even with your best concentration. This is the indicator of neural failure. You might be able to increase power to compensate for loss in control over SPL but this will have you start working a different neural pattern and in a different metabolic state, which you do not intend to use for your 100 sprint performance.
Refer back to the article Working With Neural Failure. That will show you how you are to respond to these soft and hard failures.
Instructions For The Speed Adaptation Set
Unless specified otherwise in your chosen practice plan, the set should be repeated 3 times per microcycle with no more than 2 days gap between the times you conduct this practice. The repetition and frequency will provide a better training effect.
Your body will be adapting to the work during the first 4 to 6 repeats of the set, so there may likely not hold your pace combinations at the start. Do not count failures in this first part of the set.
From practice to practice you are expecting to see that you can do a few more consecutive repeats without hard failure. You should be hitting your first hard failure somewhere past the half way mark to 2/3 of the rounds.
The number of rounds assigned is arbitrary – there should be more rounds than you can successfully complete. If you do complete all or nearly all, then the pace you have set is too easy, and it is time to make the pace combination more challenging.
If you are following your practice schedule faithfully, but no longer experiencing improvement (not increasing the number of consecutive repeats) by the end of the cycle, then look at your environmental conditions, your daily habits, and any other outside factor that might be affecting your progress. Discuss this with your coach.
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