#womenfortri

[tricraftbeer]

Now that the kiddo is 6 weeks, I’m cleared for exercise. But, I know I can’t just jump right into training and have any hopes of being successful. Now’s the time to lay a strong foundation, starting with my own foundation. I’m thankful to have @bebephysicaltherapy nearby, specialists in pelvic floor rehab and postnatal strengthening. We’re starting from scratch, taping my DRA (Diastasis recti abdominus, separated ab muscles) and doing breathing and bracing exercises to coordinate lower abs, pelvic floor and breath. Starting this slowly can be frustrating, but I’m focused on long term health, not short term gainz! I gotta believe it’ll be worth it. #postnatal #postpartum #diastasisrecti #pelvicfloorphysicaltherapy #professionaltriathlete #trimom #momswhotri #womenfortri #comeback #gainz #mummytummy (at Bebé PT) https://www.instagram.com/p/B9IF09zhSDG/?igshid=1nj9pbl4yosk4

[newwaveswimbuoy]

Credit to @emintaipei : throwback: swimming in thailand and building my solo open water confidence, while Caden was still afraid of the touching the waves... i remember having to stop every few hundred meters to make sure I could see land and check no fins coming my way. Now.. I have a lot more peace and enjoyment in the water, albeit a healthy respect and awareness for the open sea. . . a reminder of how far I’ve come in my journey... . . posted on Instagram - https://newaveswim.com/2L6C2CD

[valofthevilla]

FTP test...a timeline. 🤩😖🤢😰🥴😬🥳 . 📷 Before and afters - there is no “during” because 🤢😂 . Last pic, I discovered I “bumped” my TriDot points by 3! So yay, for increased FTP. This will set my bike workout intensities for the next month. So...time to level up. 💪🏼👊🏼 Thanks @coachjotridot for walking me through the numbers! 😘 Tomorrow, 5k Time Trial 🥴 . 2 days left of 2020! 💃🏻 . . #beatyesterday #findyourfast #bettysquad2021 #imtexas2021 #ironmantexas #imtx2021 #ironmantraining #roadtoironman #imtx #momof4 #fitover40 #thisis46 #latinatriathlete #womenfortri #momswhotri #swimbikerunrepeat #meagainstme (at Houston, Texas) https://www.instagram.com/p/CJaDHOrAo-1/?igshid=jue51dje7zlm

[brendaruns]

July 22nd is the last day to pre-purchase the 2020 jersey in time to get it for the ride. Get yours now at Venusdemiles.com @venusdemiles 32 mile, 66, and 100 miles 🚴🏽‍♀️ Code: BRENDA2020 For $15 off . . . . . . . . . . . . . #venusdemiles #ridelikeagirl #venuswashername #coloradocycling #sisterhood #rideyourbike #ridepactimo #womenscycling #womenfortri #cycling #nuunlife #stingorbeestung #bicycle #bikewander #cyclist #bicyclelife #cyclingadventures #cyclingshots #cyclinggirl #trek #trekwomen #trekbikes #bikingwithfriends (at Lyons, Colorado) https://www.instagram.com/p/CC4EbOrHrLt/?igshid=1fpj0j21lw74f

[nikemama]

Someone tell me early morning swims get easier when the weather warms up or the ☀️ comes up before 7am? . . . #triathlete #trilife #trimama #nuunlife #nuunambassador #nuunlove #nuunhhydration #triathlon #tritraining #fitgirl #womenfortri #swimtraining #triswim #swim #training #trainingpeaks #garmin #nike #hiittraining (at Côte Saint-Luc Aquatic and Community Centre) https://www.instagram.com/p/B8bliDjj1W_/?igshid=1d35p703671i6

[rachelerobfit]

Great day for a ride in #galveston (after the fog lifted). Thanks Elizabeth and Tammy for the party! Feeding the #TSSMonster 👹 . . . . #ironmancrazy #ironmantri #imtx2018 #triathlete #WomenForTri #ironbuddy (at Brick House Tavern + Tap)

[peppermint1101]

Throw back to last weekend’s open water swim clinic with coach Merle from SwimSmooth organised by SWTC 🏊🏻‍♀️ Such a great session that coaches and fellow tri-ladies demonstrated and encouraged each other for better skills 😇 I’m already looking forward to the next event 🤩 📸 by dear Jin 🙏🏼 #SWTC #openwaterswimclinic #sentosa #tanjongbeach #womenfortri #girlswhotri #triwithpurpose (at Tanjong Beach) https://www.instagram.com/p/B2tyXaCHJ34/?igshid=1igj5txnfpwja

[beknowdofit-blog]

Best wishes @colorful_tri_cori - Not many runs left in ATL! . So close to calling Boulder home! T-minus 6 days til we hit the road! YEEESSSS!!! . . . #triathlete #runatl #runner #runnerlife #triathlon #swimbikerun #runlife #atlanta #athlete #fitness #ironmantri #womenfortri #selflove #colorado #bouldercolorado #lululemon #mizuno https://www.instagram.com/p/B1zhvMjBXi6/?igshid=84yrtrswqafh

[multisportperformance]

Part 1: Endurance Training and Racing While Pregnant—Crossing a 70.3 Finish Line with a Baby on Board

How did I discover that I was pregnant? Bacon—I kid you not.

The scent of breakfast cooking on stovetop was the first clue that tipped me off that I was pregnant in the summer of 2018. I found myself uncharacteristically dry-heaving while knocking out an indoor trainer session as I prepped for an upcoming half and full Ironman race. My suspicions grew the following day as I attempted a long run while clutching my chest in a dire attempt to minimize the “bouncing” and soreness going on in my sports bra. These two training days resulted in my immediate decision to take a pregnancy test—which of course confirmed what I already knew. I found myself holding a positive pregnancy test only a mere two weeks out from Ironman 70.3 Augusta and three months out from Ironman Florida.

I was so excited to be pregnant, but there was also a small part of me that was mourning the potential loss of the two “A” races of the season. I had spent the entire summer training and preparing for a fast (and hopeful personal record) 70.3, as well as a full distance event. Continuing to train and race for Ironman Florida was not in the cards for me, however a 70.3 race felt within reach.  

Just days and weeks earlier, I had been doing intense 80+ mile bike rides outside, hard interval training, and long runs all while unknowingly pregnant. Besides my husband, the only others that I shared the news of my pregnancy with was the staff at my physician's office and my triathlon coach. My coach and I discussed the possibility of racing a 70.3 and the changes that would mean for my schedule and race day strategy, and we researched other athletes that had completed endurance events while pregnant (as a coach myself, I felt that I understood enough about my personal physiology and making training adjustments needed). I decided that it could be done if executed with new precautions in place. I also received the green light from my physician’s office that it was fine to swim, bike and run throughout my first trimester and race the 70.3 distance, especially since I had been doing far greater and more intense levels of exercise before and after conception. They also told me that if I felt good, the baby felt good as well. My husband and I made a joint decision to carry on with my Augusta race plans under the guidance of the physician’s recommendations, however a new strategy and mindset would need to be implemented.

My coach and I immediately discarded the plans to race “hard-core” on the 70.3 course. Rather, my day would be spent going by feel and heart rate, comfortably pacing myself, and staying on top of nutrition and hydration. Changing my mental strategy also included giving myself permission to pull out of the race at any point if I felt the conditions were unsafe or if I didn’t feel okay. Because I had been doing far longer and more  intense workouts leading up to race day, I felt like my body was well-prepared to handle a few hours in a comfortable, aerobic state.

I had a strategy and I stuck with it. I consumed extra nutrition and hydration before and during the race to ensure that my body had all that it needed for myself and my blueberry-sized baby. I swam comfortably, as if it were a warm-up effort in the pool.  While biking, I was extra cautious of the cyclists around me and road conditions. I was more verbal with other athletes around me, and I rode far less aggressively (specifically cornering). I pulled back my effort to a comfortable pace with a zone 2 heart rate. The run was the race segment that required the most attention and precautions to be implemented. I never once looked at my pace as I knew this might tempt me to give a greater effort than recommended, rather I constantly kept an eye on my heart rate and made sure it was a zone 1 or 2 effort. I walked every aid station to give myself a chance to eat, drink and lower my heart rate even more. Because the temperatures were quite high on race day with limited shade, I took ice at every run aid station and put it on ears, neck, and would hold in my hands as well as eat after it started to slightly melt. I also wore cooling sleeves that I iced down at the aid stations. I never once felt overexerted or overheated.

I crossed the finish line of Ironman Augusta while 6 weeks pregnant, and this is one of the races that I’m most proud of in my 10+ years as a triathlete. After completing multiple 70.3’s to date, this was also the most comfortable that I have ever felt on a course—I dare say it felt “easy” compared to previous races at the same distance. A little less than eight months later, I safely delivered a healthy baby boy at almost 39 weeks.

I completely recognize that racing while pregnant is not the right decision for everyone, however this was the best decision for me. Of course the risks are inherent, just the same as getting into a car or crossing the street. My hopes for this article are not to encourage someone to train or race while pregnant, rather it is to share my experience and what worked for me to hopefully shine additional light on the subject.

I can now proudly say that I’ve joined the ranks of fellow endurance athletes that I have raced with a baby on board (such as Michelle Vesterby who competed in two full Ironmans, including Kona, with child). To any potential pregnant athletes out there, I encourage you to listen to your doctor and make the decision that feels best for you and your family. I hope this article will facilitate and add to the discussions of how capable, strong and  resilient the female body can be, especially when there is a baby on board!

Stayed tuned for Part 2 where I break down fitness and Training Stress Score (TSS) management while pregnant.

Coach Tiffany Woods, USAT Level 1

Multisport Performance

[tricraftbeer]

Today I’m thankful for our garage gym. It’s a huge part of keeping us all sane, and allowing me to keep slowly building back a little fitness. Made it 4 miles this morning, while Gloria did more Frozen yoga, Artie did weights, and AC took a tiny nap. #10weekspostpartum #postpartumfitness #comeback #garagegym #familyfitness #shelterinplace #stayhome #workfromhome #protriathletes #momswhotri #trimom #womenfortri https://www.instagram.com/p/B-SntHWhOOY/?igshid=zjo8deem16r3

[newwaveswimbuoy]

Credit to @themirmaidylife : Sisters that workout together, stay together! I am always grateful for each time my sis texts me “want to swim or bike or run or anything?” • she’s my person and I wouldn’t be the athlete I am today without her! Also @simplyrach.b you’re my person too! 💕 . . . posted on Instagram - https://newaveswim.com/2QnuRWZ

[runbikelift36-blog]

It’s been so long since I have ran a race and I want to bring it back into my life. There is a special place in my heart for trail races so to help me start a running habit again and get the ability to run long distances I have signed up for a trail race #rosaryville50k to start training for. Currently I am several pounds overweight. My weight has always been a struggle for me as I am an emotional eater. I want to start running again because I know how much joy and happiness it brought into my life and also helped me loose weight. I’m in a better place in life where I can start back up doing the things I love and start on a path to a happier more optimistic me. Life is the ultimate race. You can either persevere through and keep learning getting better growing or give up. For some the bravest thing they will ever do is live their life through to the finish despite the fears and everything that comes along with facing your personal reality. My prayer every day is to ask God to help me get through the day and everyday he answers my prayer. So here is to chasing new goals and dreams. Legs feeling better. Thank you Lord for this beautiful ride. #womenfortri #swimbikerun #triathlon #girlswhotri #swimbikelove #girlswhobike #girlsonbikes #motivation #motivationalquotes #ultramarathon #ultra #selfmotivation #fitness #thankyoujesus #love #runningshoes #pictures #runningmotivation #strava #delmarva #ocmd #easternshoremd #md #delaware #ironman #ironman703training (at Ocean City, Maryland) https://www.instagram.com/p/Bw28Lq0p8f6/?utm_source=ig_tumblr_share&igshid=tmj43bxhbhnm

[brendaruns]

Join me as I ride in the 13th annual @venusdemiles , Colorado original all Women’s bike ride and celebration of sisterhood taking place on August 29th in Lyons, CO! Live or Virtual Due to Covid: I’ll be riding virtual July 22nd is the last day to pre-purchase the 2020 jersey in time to get it for the ride. Get yours now at VenusdeMiles.com SAVE $15 with code BRENDA2020 . . . . . . . . #venuswashername #ridelikeagirl #venusdemiles #coloradocycling #sisterhood #empoweringwomen #empowerwomen #womenscycling #womenfortri #pactimobrandambassador #ridepactimo #bike #cycling #nuunlife #stingorbeestung #tri #swimbikerun #NC #cyclinglife #rideyourbike https://www.instagram.com/p/CCyJTjBHkyI/?igshid=9u59zsbmdf2z

[nikemama]

Reading #atomichabits by @jamesclear Loving it so far. . #mondaymotivation #triathlete #trilife #trimama #nuunlife #nuunambassador #nuunlove #nuunhhydration #triathlon #tritraining #fitgirl #womenfortri #boxing #kickboxing #training #trainingpeaks #garmin #nike #hiittraining https://www.instagram.com/p/B8YuneLDCmp/?igshid=1hesnbsukoje8

[rachelerobfit]

From #WomenForTri #FacebookGroup You know you're thinking about this during those long workouts. Wait, what? #TriathleteProblems #imtx2018 #otravez

[humblegenius1]

Final Results for the @burgerking Beach Run 10K benefiting the @bkmclamore Foundation. Official time of 1:08:50.....injured and with two weeks of no training. This makes me feel better about the Miami Marathon. 🏅👟 #cycling #bicycle #rideshimano #training #triathlon #running #Miami #fashionista #picoftheday #hottie #triathlete #womenwhotri #runnerslife #womenfortri #ironmantraining #trilife #justkeepswimming #triatleta #bianchi #bikesgirls #anythingyoucandoicandobetter #ilivewhereyouvacation #bkbeachrun