Triathlon: Tri Training While Pregnant?

Written by: Heather Matz-Jorris, CTS Athlete

Like most multi sport athletes, being fit is a huge priority in my life. When I became pregnant with my first child four years ago, I realized my priorities would change, but the mental and physical benefits derived from fitness were now more important than ever. I wanted to provide the healthiest start possible for my baby, continue to thrive on the sense of well being and self esteem being fit offered me, and continue improving athletically after the birth. The three disciplines of triathlon (along with some strength training) kept me fit and energized during my pregnancies - and back to racing shortly after the births of both of my healthy sons.

Each woman’s pregnancy and birth experience is different from the next. There are many visible changes in a woman’s body during pregnancy and postpartum, but others more subtle. Each of these changes has an effect on a woman’s response to physical activity. Changes such as: Increased Blood Volume, Increased Cardiac Output, Increased Resting Heart Rate and most notably Weight Gain, take place in order for a woman to support the fetus in uterus. Some other changes vary much more from person to person and include: Ligament and Joint Changes (more lax), Shortness of Breath, Fatigue, Nausea, Frequent Urination, Backaches, Varicosities, Swelling, and a Shift in Center of Gravity. Wow! With all of these things going on, many out of one’s control, it is difficult to perceive training for a triathlon or at times even functioning through a routine day.

The best pregnancy advice I got was from my very conservative OB-GYN who said, “Continue what you are doing, but listen to your body!” He also mentioned many guidelines that we all know we should be following, pregnant or not. Simple ones such as: Drink lots of fluids throughout the day - and esp. before, during, and after exercise; Avoid exercise when overly fatigued; Eat regular meals; Warm up and Cool down; and Stretch. When carrying your unborn child, you (and other concerned onlookers) tend to make certain you follow these guidelines religiously. Other exercise guidelines more specific to being pregnant include:

- Always set up your exercise program with approval and guidance from your physician.

- Avoid high intensity activities. Keep intensity at 50-70% of your max heart rate. If you do not wear a heart rate monitor regularly, pregnancy is a great time to start. Because of increased blood volume, the heart is working harder to pump more blood throughout the body and to support the fetus.

- Avoid exercise in the supine position (flat on your back) after the fourth month of pregnancy. The weight of the growing fetus puts pressure on the aorta, thus restricting blood flow to the fetus and causing you shortness of breath. Most strength training can be done standing, in a seated position, or on your back in an incline position.

- Avoid activities that could cause injury/trauma to the abdominal/pelvic region. Some examples are: horseback riding, water skiing, diving/jumping into the pool, contact sports, and bicycling in dangerous conditions. And others such as sprinting that cause quick jumps in heart rate and restricted oxygen to the fetus.

- Recognize warning signs to stop exercising. Any of these signs should signal you to stop and consult your physician: bleeding, pain, dizziness, shortness of breath, heart palpitations, rapid heart rate, pubic pain, rupture of uterine membrane (leaking of amniotic fluid), or regular uterine contractions.

- Avoid overheating. If you live in an area where it is hot and humid during your pregnancy, work out in the morning or evening hours, or in an air-conditioned facility indoors.

Taking all of these guidelines into consideration, I continued my triathlon “training” throughout both pregnancies.

Swimming is an excellent choice of activity as being weightless in the water takes the pressure off the joints and muscles. I had fellow swimmers tell me I would not be able to do a flip turn after a few months, but I never had a problem. I just got further and further from the wall as the 9 months progressed. Again, everyone is different.

Cycling is another non impact activity that can be done comfortably (with some major changes to the aero position) while pregnant. I, and most other pregnant cyclists I spoke with, opted out of the aero position completely, changing handlebars or riding a mountain or hybrid bike. Anyway, I never felt comfortable with the idea of road cycling while pregnant anyway, and did any biking indoors via a heart rate monitored Spinning class or on a stationary bike. On occasion, I would ride on a car free bike path with knobby tires on my road bike or on a mountain bike. Remember, your center of gravity is different for the last few months, and balance may also be an issue.

Running was comfortable for me the first four months of my first pregnancy as long as I monitored my heart rate and stayed within my aerobic range. During this first pregnancy, I had pain in the ligaments around my pelvis (from the stretching) while running after the fifth month and stopped. On occasion, I would walk with a few short jogging efforts along the way. I also lived in Hawaii at the time and got hot running, refused to get up real early to do it, and was tired by the evening. So, I did not run much. However, during my most recent pregnancy, I ran throughout. The weather in Pennsylvania in the fall and winter kept me cool, I did not have the ligament pull at all, and could go any time of day. Of course, my pace was much slower than usual and the last month or so was more of a shuffle/walk/jog but very invigorating and I still considered it a “run”. I did “run” the day I delivered (two miles while chasing my three year old on his bike).

I never “raced” during my pregnancies. Knowing I was not 100% and could put myself and fetus at risk if I got competitive, I opted out. For me pregnancy was a time to stay fit and healthy and take a mental and physical break from racing and training. I also knew I had a wonderful reward at the end of my nine months and was motivated to get fit in due time after the birth. However, I did participate in a short (500 m swim, 12 mile bike, 5k jog) triathlon at 7 months during my first pregnancy. Starting out in the back of the swim so I would not get kicked, walking into the transitions and taking my time, riding upright on my bike, and walking the run - water bottle in hand - with my husband, was a lot of fun!

Heather Matz Jorris is a mother of two and one of CTS’ professional triathletes. In ’92 & ‘93, Matz Jorris was named to the Inside Triathlon All-American Team. She took the 1998 and 2002 season off from racing to due to the birth of her children an is back racing this year.