Fit Genes?
The important role of genes in athletic prowess is beyond argument, to be at the top of the game, especially in sport where physiology has a greater bearing on the outcome than skill alone, you have to be wired the right way. The genes passed down by your parents are responsible for everything you become, quite literally. From tongue rolling through to your responsiveness to intense training, muscle fibre composition and pretty much everything else at a cellular level. Around the top 1% of elite endurance sports athletes have good genetics, but aside from that they require various other qualities, such as determination, competitiveness, and the ability to suffer. The role of talent and genetic potential has dominated the thinking of sports institutes and scientists for decades.
These traits will define whether you make it to elite sport. For everyone else, it comes down to asking yourself why you do your chosen sport. Is it because you are naturally good at it or because you enjoy it?
The increasing popularity of genetic testing began when science started exploring marginal gains and the best methods of training. There are now many companies, such as DNAFit, Genomic Express and Orig3n, that have become widely available and at a reasonable cost. They send out a nice package that allows you to take a swab across your cheek and post a sample of your genes to a lab for analysis. These tests will tell you things like; what you are predisposed to be good at, how you recover and certain things you may be at higher risk of developing. Based on your individual genetic variants, they can tell you what diet works best for your body type and what training allows for sufficient adaptation.
These tests look at up to 42 different genes that indicate genetic traits associated with athletic ability and reactivity to the training stimulus. One particular gene that has received a lot of notoriety is ACTN3 or the ‘speed gene’, this gene has been postulated to predict sprint and power excellence as variants of the gene affects your percentage of type 2 or ‘fast twitch’ muscles fibres. Although, the absence of this gene has not been found to be a predictor of superior endurance performance and many studies have found contradictory or inconclusive evidence.
An indicator of endurance performance is thought to come from the ACE gene variants, which are broadly associated with blood pressure regulation and the balance of fluids and salts, and the gene PGC1A which is associated with mitochondrial efficiency and a key regulator of metabolism. However many studies were not verified by quantitative analysis and lack statistical backing. So of the 42 ‘fitness’ genes that are tested, hard evidence is not abundant. This subject is super interesting and when more research is done with more conclusive evidence, the more confidence we can have in genetic-based training recommendations.
In terms of the over the counter tests, the results are often generic or ambiguous.
An article written by Pickering and Kiely found that of the bunch of tests taken, the same genetic results were found (unsurprisingly), but the interpretation of these results was massively different, often offering contrasting advice.
So can we benefit from taking a genetic test? Yes. But, I am by no means saying you go out and order yours now. The test’s goal is to determine whether you would perform better at speed and power sports, like sprinting or football, or endurance sports like distance running, or whether your genetic composition is a combination of the two.
My question is, should we let this dictate how we train or what we chose to do as a sport? On both counts, I believe the answer is no. The information from these tests should only be used by the top 1% of athletes who actually get paid to deliver results. It shouldn’t really matter that we don’t have the correct % of particular muscle fibers that are necessary to be great in our sport or that high-intensity training doesn’t elicit the best responses from our body. There are so many additional issues that us mere mortals have to consider; the school run, eating what is quick, getting an hour of training in because that’s all your day allows. In the end, it really boils down to realising the main and big reason why we do what we do, we do it because we chose to, not because we are predisposed to. Do what motivates you, what gives you a sense of satisfaction, and what you enjoy! Because 10 years down the line, what will have kept you going?
[This is not me having a go at genetic testing and the associated information it can highlight, I just believe that the vast majority of us train because we enjoy it.]
The love of sport comes from what it gives you, not what you were made to do.
Enjoy life and do what you love to the best of your ability.
References:
https://www.frontiersin.org/articles/10.3389/fphys.2017.01080/full
https://fitnessgenes.com/how-it-works/genes-we-analyze/ACE
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
The important role of genes in athletic prowess is beyond argument, to be at the top of the game, especially in sport where physiology has a greater bearing on the outcome than skill alone, you have to be wired the right way. The genes passed down by your parents are responsible for everything you become, quite literally. From tongue rolling through to your responsiveness to intense training, muscle fibre composition and pretty much everything else at a cellular level. Around the top 1% of elite endurance sports athletes have good genetics, but aside from that they require various other qualities, such as determination, competitiveness, and the ability to suffer. The role of talent and genetic potential has dominated the thinking of sports institutes and scientists for decades.
These traits will define whether you make it to elite sport. For everyone else, it comes down to asking yourself why you do your chosen sport. Is it because you are naturally good at it or because you enjoy it?
The increasing popularity of genetic testing began when science started exploring marginal gains and the best methods of training. There are now many companies, such as DNAFit, Genomic Express and Orig3n, that have become widely available and at a reasonable cost. They send out a nice package that allows you to take a swab across your cheek and post a sample of your genes to a lab for analysis. These tests will tell you things like; what you are predisposed to be good at, how you recover and certain things you may be at higher risk of developing. Based on your individual genetic variants, they can tell you what diet works best for your body type and what training allows for sufficient adaptation.
These tests look at up to 42 different genes that indicate genetic traits associated with athletic ability and reactivity to the training stimulus. One particular gene that has received a lot of notoriety is ACTN3 or the ‘speed gene’, this gene has been postulated to predict sprint and power excellence as variants of the gene affects your percentage of type 2 or ‘fast twitch’ muscles fibres. Although, the absence of this gene has not been found to be a predictor of superior endurance performance and many studies have found contradictory or inconclusive evidence.
An indicator of endurance performance is thought to come from the ACE gene variants, which are broadly associated with blood pressure regulation and the balance of fluids and salts, and the gene PGC1A which is associated with mitochondrial efficiency and a key regulator of metabolism. However many studies were not verified by quantitative analysis and lack statistical backing. So of the 42 ‘fitness’ genes that are tested, hard evidence is not abundant. This subject is super interesting and when more research is done with more conclusive evidence, the more confidence we can have in genetic-based training recommendations.
In terms of the over the counter tests, the results are often generic or ambiguous.
An article written by Pickering and Kiely found that of the bunch of tests taken, the same genetic results were found (unsurprisingly), but the interpretation of these results was massively different, often offering contrasting advice.
So can we benefit from taking a genetic test? Yes. But, I am by no means saying you go out and order yours now. The test’s goal is to determine whether you would perform better at speed and power sports, like sprinting or football, or endurance sports like distance running, or whether your genetic composition is a combination of the two.
My question is, should we let this dictate how we train or what we chose to do as a sport? On both counts, I believe the answer is no. The information from these tests should only be used by the top 1% of athletes who actually get paid to deliver results. It shouldn’t really matter that we don’t have the correct % of particular muscle fibers that are necessary to be great in our sport or that high-intensity training doesn’t elicit the best responses from our body. There are so many additional issues that us mere mortals have to consider; the school run, eating what is quick, getting an hour of training in because that’s all your day allows. In the end, it really boils down to realising the main and big reason why we do what we do, we do it because we chose to, not because we are predisposed to. Do what motivates you, what gives you a sense of satisfaction, and what you enjoy! Because 10 years down the line, what will have kept you going?
[This is not me having a go at genetic testing and the associated information it can highlight, I just believe that the vast majority of us train because we enjoy it.]
The love of sport comes from what it gives you, not what you were made to do.
Enjoy life and do what you love to the best of your ability.
References:
https://www.frontiersin.org/articles/10.3389/fphys.2017.01080/full
https://fitnessgenes.com/how-it-works/genes-we-analyze/ACE
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
The important role of genes in athletic prowess is beyond argument, to be at the top of the game, especially in sport where physiology has a greater bearing on the outcome than skill alone, you have to be wired the right way. The genes passed down by your parents are responsible for everything you become, quite literally. From tongue rolling through to your responsiveness to intense training, muscle fibre composition and pretty much everything else at a cellular level. Around the top 1% of elite endurance sports athletes have good genetics, but aside from that they require various other qualities, such as determination, competitiveness, and the ability to suffer. The role of talent and genetic potential has dominated the thinking of sports institutes and scientists for decades.
These traits will define whether you make it to elite sport. For everyone else, it comes down to asking yourself why you do your chosen sport. Is it because you are naturally good at it or because you enjoy it?
The increasing popularity of genetic testing began when science started exploring marginal gains and the best methods of training. There are now many companies, such as DNAFit, Genomic Express and Orig3n, that have become widely available and at a reasonable cost. They send out a nice package that allows you to take a swab across your cheek and post a sample of your genes to a lab for analysis. These tests will tell you things like; what you are predisposed to be good at, how you recover and certain things you may be at higher risk of developing. Based on your individual genetic variants, they can tell you what diet works best for your body type and what training allows for sufficient adaptation.
These tests look at up to 42 different genes that indicate genetic traits associated with athletic ability and reactivity to the training stimulus. One particular gene that has received a lot of notoriety is ACTN3 or the ‘speed gene’, this gene has been postulated to predict sprint and power excellence as variants of the gene affects your percentage of type 2 or ‘fast twitch’ muscles fibres. Although, the absence of this gene has not been found to be a predictor of superior endurance performance and many studies have found contradictory or inconclusive evidence.
An indicator of endurance performance is thought to come from the ACE gene variants, which are broadly associated with blood pressure regulation and the balance of fluids and salts, and the gene PGC1A which is associated with mitochondrial efficiency and a key regulator of metabolism. However many studies were not verified by quantitative analysis and lack statistical backing. So of the 42 ‘fitness’ genes that are tested, hard evidence is not abundant. This subject is super interesting and when more research is done with more conclusive evidence, the more confidence we can have in genetic-based training recommendations.
In terms of the over the counter tests, the results are often generic or ambiguous.
An article written by Pickering and Kiely found that of the bunch of tests taken, the same genetic results were found (unsurprisingly), but the interpretation of these results was massively different, often offering contrasting advice.
So can we benefit from taking a genetic test? Yes. But, I am by no means saying you go out and order yours now. The test’s goal is to determine whether you would perform better at speed and power sports, like sprinting or football, or endurance sports like distance running, or whether your genetic composition is a combination of the two.
My question is, should we let this dictate how we train or what we chose to do as a sport? On both counts, I believe the answer is no. The information from these tests should only be used by the top 1% of athletes who actually get paid to deliver results. It shouldn’t really matter that we don’t have the correct % of particular muscle fibers that are necessary to be great in our sport or that high-intensity training doesn’t elicit the best responses from our body. There are so many additional issues that us mere mortals have to consider; the school run, eating what is quick, getting an hour of training in because that’s all your day allows. In the end, it really boils down to realising the main and big reason why we do what we do, we do it because we chose to, not because we are predisposed to. Do what motivates you, what gives you a sense of satisfaction, and what you enjoy! Because 10 years down the line, what will have kept you going?
[This is not me having a go at genetic testing and the associated information it can highlight, I just believe that the vast majority of us train because we enjoy it.]
The love of sport comes from what it gives you, not what you were made to do.
Enjoy life and do what you love to the best of your ability.
References:
https://www.frontiersin.org/articles/10.3389/fphys.2017.01080/full
https://fitnessgenes.com/how-it-works/genes-we-analyze/ACE
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
The important role of genes in athletic prowess is beyond argument, to be at the top of the game, especially in sport where physiology has a greater bearing on the outcome than skill alone, you have to be wired the right way. The genes passed down by your parents are responsible for everything you become, quite literally. From tongue rolling through to your responsiveness to intense training, muscle fibre composition and pretty much everything else at a cellular level. Around the top 1% of elite endurance sports athletes have good genetics, but aside from that they require various other qualities, such as determination, competitiveness, and the ability to suffer. The role of talent and genetic potential has dominated the thinking of sports institutes and scientists for decades.
These traits will define whether you make it to elite sport. For everyone else, it comes down to asking yourself why you do your chosen sport. Is it because you are naturally good at it or because you enjoy it?
The increasing popularity of genetic testing began when science started exploring marginal gains and the best methods of training. There are now many companies, such as DNAFit, Genomic Express and Orig3n, that have become widely available and at a reasonable cost. They send out a nice package that allows you to take a swab across your cheek and post a sample of your genes to a lab for analysis. These tests will tell you things like; what you are predisposed to be good at, how you recover and certain things you may be at higher risk of developing. Based on your individual genetic variants, they can tell you what diet works best for your body type and what training allows for sufficient adaptation.
These tests look at up to 42 different genes that indicate genetic traits associated with athletic ability and reactivity to the training stimulus. One particular gene that has received a lot of notoriety is ACTN3 or the ‘speed gene’, this gene has been postulated to predict sprint and power excellence as variants of the gene affects your percentage of type 2 or ‘fast twitch’ muscles fibres. Although, the absence of this gene has not been found to be a predictor of superior endurance performance and many studies have found contradictory or inconclusive evidence.
An indicator of endurance performance is thought to come from the ACE gene variants, which are broadly associated with blood pressure regulation and the balance of fluids and salts, and the gene PGC1A which is associated with mitochondrial efficiency and a key regulator of metabolism. However many studies were not verified by quantitative analysis and lack statistical backing. So of the 42 ‘fitness’ genes that are tested, hard evidence is not abundant. This subject is super interesting and when more research is done with more conclusive evidence, the more confidence we can have in genetic-based training recommendations.
In terms of the over the counter tests, the results are often generic or ambiguous.
An article written by Pickering and Kiely found that of the bunch of tests taken, the same genetic results were found (unsurprisingly), but the interpretation of these results was massively different, often offering contrasting advice.
So can we benefit from taking a genetic test? Yes. But, I am by no means saying you go out and order yours now. The test’s goal is to determine whether you would perform better at speed and power sports, like sprinting or football, or endurance sports like distance running, or whether your genetic composition is a combination of the two.
My question is, should we let this dictate how we train or what we chose to do as a sport? On both counts, I believe the answer is no. The information from these tests should only be used by the top 1% of athletes who actually get paid to deliver results. It shouldn’t really matter that we don’t have the correct % of particular muscle fibers that are necessary to be great in our sport or that high-intensity training doesn’t elicit the best responses from our body. There are so many additional issues that us mere mortals have to consider; the school run, eating what is quick, getting an hour of training in because that’s all your day allows. In the end, it really boils down to realising the main and big reason why we do what we do, we do it because we chose to, not because we are predisposed to. Do what motivates you, what gives you a sense of satisfaction, and what you enjoy! Because 10 years down the line, what will have kept you going?
[This is not me having a go at genetic testing and the associated information it can highlight, I just believe that the vast majority of us train because we enjoy it.]
The love of sport comes from what it gives you, not what you were made to do.
Enjoy life and do what you love to the best of your ability.
References:
https://www.frontiersin.org/articles/10.3389/fphys.2017.01080/full
https://fitnessgenes.com/how-it-works/genes-we-analyze/ACE
The important role of genes in athletic prowess is beyond argument, to be at the top of the game, especially in sport where physiology has a greater bearing on the outcome than skill alone, you have to be wired the right way. The genes passed down by your parents are responsible for everything you become, quite literally. From tongue rolling through to your responsiveness to intense training, muscle fibre composition and pretty much everything else at a cellular level. Around the top 1% of elite endurance sports athletes have good genetics, but aside from that they require various other qualities, such as determination, competitiveness, and the ability to suffer. The role of talent and genetic potential has dominated the thinking of sports institutes and scientists for decades.
These traits will define whether you make it to elite sport. For everyone else, it comes down to asking yourself why you do your chosen sport. Is it because you are naturally good at it or because you enjoy it?
The increasing popularity of genetic testing began when science started exploring marginal gains and the best methods of training. There are now many companies, such as DNAFit, Genomic Express and Orig3n, that have become widely available and at a reasonable cost. They send out a nice package that allows you to take a swab across your cheek and post a sample of your genes to a lab for analysis. These tests will tell you things like; what you are predisposed to be good at, how you recover and certain things you may be at higher risk of developing. Based on your individual genetic variants, they can tell you what diet works best for your body type and what training allows for sufficient adaptation.
These tests look at up to 42 different genes that indicate genetic traits associated with athletic ability and reactivity to the training stimulus. One particular gene that has received a lot of notoriety is ACTN3 or the ‘speed gene’, this gene has been postulated to predict sprint and power excellence as variants of the gene affects your percentage of type 2 or ‘fast twitch’ muscles fibres. Although, the absence of this gene has not been found to be a predictor of superior endurance performance and many studies have found contradictory or inconclusive evidence.
An indicator of endurance performance is thought to come from the ACE gene variants, which are broadly associated with blood pressure regulation and the balance of fluids and salts, and the gene PGC1A which is associated with mitochondrial efficiency and a key regulator of metabolism. However many studies were not verified by quantitative analysis and lack statistical backing. So of the 42 ‘fitness’ genes that are tested, hard evidence is not abundant. This subject is super interesting and when more research is done with more conclusive evidence, the more confidence we can have in genetic-based training recommendations.
In terms of the over the counter tests, the results are often generic or ambiguous.
An article written by Pickering and Kiely found that of the bunch of tests taken, the same genetic results were found (unsurprisingly), but the interpretation of these results was massively different, often offering contrasting advice.
So can we benefit from taking a genetic test? Yes. But, I am by no means saying you go out and order yours now. The test’s goal is to determine whether you would perform better at speed and power sports, like sprinting or football, or endurance sports like distance running, or whether your genetic composition is a combination of the two.
My question is, should we let this dictate how we train or what we chose to do as a sport? On both counts, I believe the answer is no. The information from these tests should only be used by the top 1% of athletes who actually get paid to deliver results. It shouldn’t really matter that we don’t have the correct % of particular muscle fibers that are necessary to be great in our sport or that high-intensity training doesn’t elicit the best responses from our body. There are so many additional issues that us mere mortals have to consider; the school run, eating what is quick, getting an hour of training in because that’s all your day allows. In the end, it really boils down to realising the main and big reason why we do what we do, we do it because we chose to, not because we are predisposed to. Do what motivates you, what gives you a sense of satisfaction, and what you enjoy! Because 10 years down the line, what will have kept you going?
[This is not me having a go at genetic testing and the associated information it can highlight, I just believe that the vast majority of us train because we enjoy it.]
The love of sport comes from what it gives you, not what you were made to do.
Enjoy life and do what you love to the best of your ability.
References:
https://www.frontiersin.org/articles/10.3389/fphys.2017.01080/full
https://fitnessgenes.com/how-it-works/genes-we-analyze/ACE