Hierarchy of Adaptation

Following on from last week’s post on the Taxonomy of Adaptation, this week I’ll attempt to present them as a hierarchy.

Foundation Level 1a - Peripheral Adaptation

• Muscular Adaptations

  • Increased mitochondrial density

  • Increased capillary density in muscles

  • Effective development and recruitment of muscle fiber types

• Stability Adaptations

  • Connective tissue health

  • General strength

  • Sport-specific strength (and flexibility)

• Metabolic Adaptations

  • Increased enzyme activity (e.g., citrate synthase, succinate dehydrogenase)

  • Increased myoglobin content

Peripheral adaptations are foundational because they directly enhance the muscle's ability to utilize oxygen and produce energy. They also prepare the body to store and utilize kinetic energy during movement. Adaptations of these systems provide the necessary cellular and metabolic environment for central adaptations to occur effectively. Improving the endurance of muscular functions that support greater overall endurance re: cardiovascular and respiratory function allows stronger and quicker adaptations of those “central” systems themselves. 

• They create the environment for central adaptations by enhancing muscle efficiency and endurance.

• Improved muscle capacity supports higher cardiovascular and respiratory demands.

• Stability - connective tissue and sport specific strength. Your racing chassis has to be tuned for the size of your engine. There is little point in having a large Formula 1 engine if you don’t have the chassis, suspension, tires, and the skill to drive it! [I recommend you read An Ode to Stability]

In an unfortunate reality, these foundational elements take time to develop. Depending on your sporting background, this “foundational periphery” of systems necessary for high performance can take months or even years to develop. Here the focus is on the opposite poles of our training zones (Z1&2 + Z6&7) and includes targeted strength and mobility work. A note on Zone 6 and 7 intensity, although there is a central conditioning contribution, the real benefit is the training of full muscle fiber recruitment, nervous system signaling, movement patterns and efficiency.  For a recap on Zones see Intensity Zones.

The inescapable reality of these systems’ importance can be seen in how difficult it is for a very high-performing cyclist to immediately run elite marks, or of a runner to hop into a professional bike race and have success. The cyclist will struggle with sport-specific strength and the ability of their connective tissue to withstand impact, and the runner will find their high glycolytic capacity of poor use for the first several hours of the race that call upon an undeveloped fat-oxidative capacity. They are both missing important peripheral adaptations critical for success. 

I’d also add a note on body type. Your ability to benefit from a long continuous Z2 run will be different for a 65 kg Gazelle and a 100 kg Clydesdale. If you are in the second category, experiment by breaking your long-run into a run-walk pattern. For example, a 9-minute run and then a 1-minute walk (build from there) - that way you will be more likely to get the targeted peripheral adaptations; being able to meet the duration target with less negative stressors for your body type. Another example would be hill repeats, take a lesser incline than the gazelles, your body will thank you. 

A further example is a twist on an over-distance run where instead of blasting your legs with 30km long runs, you cap the run at let’s say 1 hr 40 mins and then either hike or ride a bike. This type of combination cross-training can even be incorporated into sessions where you do a shorter z2 run and then get on the bike with appropriate terrain/gearing (enough to put the HR above 60% max).

These are good ideas too for someone who’s event is a a stretch for for their current run-conditioning level or achievable weekly mileage.

Foundation Level 1b - Neuromuscular Adaptations (Technical Adaptations)

• Motor Learning and Coordination

  • Improved swimming/running/biking economy

  • Enhanced swim stroke pattern, run form and cycling cadence

• Muscle Activation Patterns

  • Better recruitment of muscle fibers

  • Improved motor unit synchronization

• Proprioception and Balance

  • Enhanced sense of body position and movement

  • Improved balance and stability

• Skill Refinement

  • Optimized technique through drills and feedback

  • Efficient movement patterns specific to the sport

Neuromuscular adaptations optimize the efficiency and effectiveness of movement. These adaptations refine how the body uses the foundational improvements from peripheral adaptations, making physical activity more efficient. Improved technique and coordination reduce energy wastage and enhance performance.

• Technical skills and coordination improvements make use of the enhanced muscle and cardiovascular capacity.

• Efficient movement patterns and better motor unit recruitment reduce energy wastage, making performance more effective.

This is one of the most under-discussed components of run training, and one of the most essential advantages elite marathoners possess (especially those with East African heritage). While their aerobic engines are world-class, they are not simply capable of pounding out the aerobic power required to take any of the rest of us around the track at 3:00/km – they’re able to do so because the power requirement for them is so much less than it is for larger, less efficient (and usually western) athletes.

Second Level: Central Adaptations Building on Peripheral and Skill Improvements:

• Cardiovascular System

  • Increased stroke volume

  • Increased cardiac output

• Blood Volume

  • Increased total blood volume

  • Increased red blood cell count

• Respiratory System

  • Improved lung capacity

  • Enhanced efficiency of respiratory muscles

Central adaptations enhance the body’s direct ability to transport and deliver oxygen to the muscles. These changes build on the improved efficiency of the muscles (established by peripheral adaptations) and ensure that the increased demand for oxygen and nutrients can be met during higher levels of physical activity.

• Enhanced cardiovascular and respiratory function supports increased oxygen delivery and nutrient supply to the muscles.

• This symbiotic relationship ensures that muscles can perform optimally during high-intensity activities.

Here we are layering in and optimizing the mix of Z3,4,5 stimulus in your training.

Integrative Level: Psychological Adaptations

• Mental Toughness

  • Improved ability to push through discomfort

  • Enhanced resilience in the face of adversity

• Focus and Concentration

  • Better ability to maintain focus during training and competition

  • Improved concentration on form and technique

• Motivation

  • Enhanced intrinsic and extrinsic motivation

  • Goal-setting and achievement orientation

• Stress Management

  • Techniques for managing pre-race anxiety and in-race stress

  • Improved relaxation and visualization skills

Psychological adaptations integrate and support all other levels. Mental toughness, focus, motivation, and stress management ensure that athletes can consistently apply themselves to training, meet the demands of competition, and effectively utilize their physical and technical improvements. These adaptations are critical for maintaining long-term training adherence and peak performance.

• Mental resilience, focus, and motivation ensure that athletes can consistently engage in training and competition.

• Effective stress management and goal-setting enhance the application of physical and technical improvements in competitive scenarios.

This should not be underestimated. Consistency is king. If your head isn’t in the right place you will not optimize your outcomes.

Integrated Relationships and Dependencies

As we discussed last week these additional perspectives are interesting in the athlete-coach relationship; whereas there is some level of individualized response to Central and Peripheral stimuli, the scope for specificity in Neuromuscular and Psychological domains is far greater and potentially where you can gain most from your coaching relationship.

By understanding and leveraging this hierarchy, you can address elements of your training that are holding you back. Finding a coach that takes this holistic approach is what you need to design a comprehensive approach that addresses all aspects of your athletic development. Such an approach ensures that you will benefit from a consistent, balanced and integrated training regime, leading to improved performance and reduced risk of injury.

Alongside the Envol Swimrun Coaches [email protected] another such Coach is Max Frankel, a triathlete and professional marathon coach based in Boulder, Colorado. My thanks to Max for proofreading and suggesting improvements to this post. If you’d like to inquire about his coaching, feel free to drop Max an email at [email protected]