Fit Genes?
.webp)
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
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean

Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
.jpg)
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
.jpg)
Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
.webp)
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 Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
.jpg)
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
.jpg)
Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3

ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
.webp)
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
.jpg)
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
.jpg)
Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3

ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean

Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
.webp)
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
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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

One-Hour Workout: Revving Your Swim Engine
