Each athlete competing in the 2008 Beijing Olympics has their own style and technique when competing but some athletes have more noticeable methods than others.

Paula Radcliffe is famed for her unique running style and even from a distance her nodding action is unmistakable. Every few strides her head will nod and this is repeated throughout the entirety of a race. She also races in a different way to many long distance runners. Radcliffe will set a fast early pace with the aim of pulling away from her opponents in order to create an uncatchable lead.

Italian road Cyclist Paulo Betini adopts a similar approach to Radcliffe and is nicknamed ‘the cricket’ because he likes to jump ahead of the pack.

Jeremy Wariner is distinctive when racing as regardless of the time of day he wears sunglasses, which he believes allows him to focus on nothing but the track ahead of him.

These athletes adopt slightly different approaches than their competitors when racing and it is this deviation that can sometimes make the difference between winning and losing. Many athletes train rigorously one day and then engage in lighter activities for the next one or two days. However an alternative training style, which can produce better results, may help you get ahead of the pack.

One example of an alternative training method is the crash training programme, which offers a different outlook to the usual school of thought and puts together several days of intensive training, followed by a 75% reduction in normal training. By exercising strenuously for consecutive days, recovery never lasts for more than 22-23 hours – that is, the time between workouts. This results in a heightening of the training stress. Recovery, once it finally occurs, produces much greater than usual training responses. The scientific explanation for its success revolves around two words: super compensation. The raised responses require the doubling or even trebling of the training load in quantity and quality for a period of not less than two days and not more than seven days. Crash training can be applied to all sports where fitness is a major factor.

An example of a form of crash training can be found below:

Week 1 severe – l00 miles per week

Week 2 active rest – 25mpw

Week 3 moderate – 75mpw

Week 4 light – 50mpw

Week 5 severe – 125mpw

As a result of this pioneering work, certain precise procedures and findings were indicated:

1. Crash training can boost oxygen uptake (VO2max) by as much as 7% a time. To get the same boost from normal training may take as long as 6-12 weeks.

2. Never crash train for more than seven days at a time.

3. Before and during crash training the carbohydrate intake should be as high as 800g a day. This can be achieved by topping up the normal intake of daily carbohydrates with a liquid carbo-loader, about 200g a day. If this is not to one’s liking, more rice, flour-based foods, vegetables and fruit (especially raisins, dates and currants) should be added to the normal diet. It is also recommended that a carbohydrate snack with a small amount of protein be taken within 30 minutes of ceasing training and every 30 minutes thereafter for the next two hours.

4. The anti-stress vitamins B and C should be doubled before and during crash training. Due to excessive sweat loss, potassium levels must be maintained by drinking pure orange juice with all meals.

5. A clear pattern as to the regular use of crash training should be evolved.

6. Athletes with a history of injury and/or illness should not be considered for crash training.

7. Never give crash training to an athlete unless it is fully explained and full cooperation is assured.

8. It must be stressed that for every day of crash training an equal number of recovery days MUST follow.

The pioneering work on crash training was done by Dr Peter Snell, double Olympic gold medallist and world record holder for 880/mile.