Monday, July 30, 2012

Pregnancy and training

I have read a lot on pregnancy and training.  My favorite books for this topic are...

Exercising Through Your Pregnancy


Runner's World Guide to Running and Pregnancy

These books are great!  The general pregnancy books briefly talk about exercise, but the information isn't geared towards women who train or race on a regular basis.  Exercising Through Your Pregnancy and Runner's World Guide to Running and Pregnancy, I felt, covered exercise during pregnancy for the very active person really well.

Besides reading I've talked to my healthcare provider.  The consensus seems to be that whatever you were doing before pregnancy you can continue while you are pregnant as long as you aren't high risk and aren't having complications.  You may have to bring the intensity and duration down a bit. ...but if you were running before pregnancy you can continue during (as long as everything is hunky dory).  *Always check with your healthcare provider to make sure that you're in the clear to workout.*

Working out for me has been a lot different while I've been pregnant.  It's been more of a maintenance game.  During the first trimester I've had to take it day to day and week to week.  The second trimester I've been able to get back into a regular routine.  For me it's been a combination of swimming, run/walking, yoga, pilates, strength, spin bike, and water aerobics occasionally (I found a really great instructor that really works you out).  We'll see what the third trimester holds for me.

It's been nice having a break from all the "tools" of training (monitors etc.).  All my workouts since being pregnant have gone by feel.  Usually I take this "digital" break in the off-season and encourage my athletes to do the same.

The most frustrating thing of pregnancy for me so far has been the lack of cute maternity workout clothes.  I've found maybe one or two companies online that carry them but they are lacking in the ascetically pleasing department.  It would be really nice if Nike, New Balance, Asics, or Lululemon made maternity workout gear.

Happy training!!

Sunday, July 29, 2012

Mid season

It's now the middle of the triathlon season.  Hopefully everyone has had great races or learned from the ones that didn't go exactly as they would have liked.  With the Olympics in full swing it sure is inspiring.  For the rest of the season remember to stay hydrated and stay on top of your training and race nutrition.  Nutrition is such a huge part of your training and racing... not only what you taking in training/racing but what you take in, in your day to day life.  If you feel like you need help with your nutrition consult a registered dietitian.  They are a wonderful support system to have.

A lot of races still to come for the season and a lot of training hours still.  Also, remember to have fun with it all and smile!!

Happy training!

Wednesday, July 18, 2012

Tips for female triathletes

5 Tips for Female Triathletes

Female Triathletes
Women are built differently than men—both physically and mentally. They have their own motivators and their own distinct challenges to overcome when training for and racing triathlons. Approaching your triathlon experience from a woman’s point of view can be so much more rewarding than simply falling in line with the boys. Follow these tips for female triathletes to help make your experience that much better.

Find a Good Sports Bra

Women have a high threshold for pain. They often think that something is normal even if it’s irritating. Nowhere is that more evident than with the sports bra. Most female triathletes, at some point, have been rewarded for their run with nothing more than cuts and blood where their sports tops rubbed them raw.
Body Glide might be a saving grace in a lot of instances but it can’t protect you from an ill-fitting sports bra. Do yourself a favor and head to a sports store (Road Runner Sports is quite helpful) and ask for a fitting. When you find the bra that’s right for you, buy two. Age-grouper Kirsten Korosec likes to throw an extra one in her race bag…just in case.
My saving grace: The CW-X VERSATX Support Bra

Use Body Glide

Even the best clothing still rubs. You are, after all, dunking yourself in water followed by several hours of repetitive motion on the bike and run. That's where Body Glide comes in. The morning of the race, apply it to all your sensitive spots. Age grouper Liz Harrell says “use it in your shorts; apply it on all the seams of your chamois. Also use it on the inside of your arms to prevent chaffing while swimming and running.”
Other areas it could be helpful: on your ankles and wrist to help with wetsuit removal; on your neck where your wetsuit might rub; and under your bra line.

Train in Your Race Clothes

Guys have it easy: no curves that make their shorts look funny or their shirts fit weird; no sports bras to bother with; no long hair to muck with. It’s almost like they are a one-size-fits all kind of crowd. Well, that’s not the case for women. Women’s triathlon clothes bunch, ride, rub, and pull, and that discomfort can make or break a race. Not to mention the hair; finding the perfect hairdo—one that transfers easily from swim cap to bike helmet to visor—can be challenging.
Practice in your outfit. Do a few brick workouts or practice triathlons to make sure your clothes and hair won’t bother you on race day.

Learn How to Change Your Own Flats

Part of race day is making sure your equipment is dialed in. Are the tires pumped? Is your chain lubed? Is everything is good working order? Do you have spare tubes, a tire lever and a pump or CO2 cartridge? And most importantly, do you know how to use those things?
A flat tire doesn’t have to mean a DNF (did not finish). Sure you might lose a few minutes but you’ll be back up and running faster if you know how to help yourself.  
Practice changing your tubes at home...yes, even if you don’t have a flat. Just be sure to let some air out of the tube before you remove the tire.

Connect With Other Women

I’m a smiler. I have more fun if I can connect with other people on the course, so I smile at other triathletes during a race. It’s mostly for selfish reasons though. You see, when I smile, I typically get a smile back—and that’s what keeps me going. One thing I noticed, however, is that women are more likely to smile back than men.
Use that positive energy to your advantage. Chat with the female triathletes while you’re waiting for your wave to start. Make a point to smile at your competitors as they ride or run past. It just might be the boost you need during the toughest part of the race.
If you’re looking for a real pick-me-up, sign up for a women-only event. They offer an ideal racing experience for both beginners and veterans who are looking for a dose of true camaraderie.
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