Well I promised you I’d share my results when I got them so here they are; unfortunately I do not have Spiderman’s ability to climb buildings hidden in my DNA. If I’d known that before my results I wouldn’t have bothered swimming in a pit of tarantula’s and then trying to climb the town hall. All joking aside though as you will see the results do show that I would be more suited to some activities than others so the next step is to adapt my training plan and diet to these results.
Training responses: So I apparently have a 71% endurance response meaning only 29% power response. This doesn’t mean I should be running marathons, it means that whatever I am training for I should bias my training plan 71% towards the endurance side of that activity.
For example a 100m runner with this sort of profile would actually find more benefit than you would normally expect for a 100m runner by doing higher rep weights and longer sprints such as 150m/200m and maybe even 300m reps. Traditionally a 100m would rarely run above 200m and almost always lift heavy and/or fast for less than 5 reps per set.
If I were however to train for a marathon I would benefit from longer steadier runs and/or high volume/lower intensity intervals compared to someone with a higher power response percentage. Those with say 40% + power response would be better including a decent amount of heavier and faster weight lifting plus shorter and faster intervals in their training, without completely neglecting the mileage of course.
Interestingly my recovery speed potential is rated as fast on a scale from very fast to very slow. This probably explains while at my peak of 400m training a few years ago I was able to train twice a day some days for a total of 9-11 training sessions per week. As I look back at my old training diaries my best 2 seasons on the track were the seasons when I did my highest volume of training, closest to the 71%/29% endurance/power split I mentioned above. However it was my repeated soft tissue injuries that scuppered my plans to progress further.
This motivated me to learn more and more about injury prevention eventually becoming a chiropractor, after initially qualifying as a personal trainer and sports masseuse. My results now provide an underlying reason for these muscle pulls (even in seasons when my training volume was much lower) as they show my soft tissue and inflammation risk to be higher than average.
So in summary as long as I use my chiropractic skills and knowledge to minimise my modifiable soft tissue injury risk I can cope with a higher than average training volume. Despite my desire to run 400m again I should be sensible with the amount of high intensity training I do as I am more likely to benefit from around 71% endurance type 400m training. Looks like I’ll be training with the 800m peeps this winter!
I will post the diet responses next week as it is more detailed than the training response. A quick teaser shows that my carbohydrate and fat sensitivities are nice and low which for those of you who know me well enough will now understand why I can scoff so much cake without ill effects!