Posted: January 18, 2005

Triathlon: Setting Realistic Goals During Pregnancy

From The Woman Triathlete by Christina Gandolfo

The first rule is to realize that once you become pregnant, it's time to switch your focus from training for triathlon to training for the event of a lifetime!

As you know, training is sport specific. If you want to be a good runner, you need to run. In pregnancy, you need to start training as soon as you learn you're pregnant. There is some controversy about being able to strengthen an already stretched muscle, so the sooner you work on strengthening muscles that support the pregnancy, the easier it will be for your body once the baby starts growing in size. You'll also need to continually modify your training program to meet the increasing demands of growing a baby.

While moderate exercise intensities have been proven to be beneficial in pregnancy, strenuous exercise during pregnancy has not been well studied. There are concerns that during strenuous workouts (exercise above 80 percent of your max heart rate and more than one hour in duration), the woman is competing for oxygen with her fetus. Exercise causes diversion of blood from the internal organs, including the uterus, to the working muscles. The harder you exercise, the more blood is directed away from the uterus and your baby.

Some researchers believe that physically fit women have more oxygen-carrying capacity on their hemoglobin, which makes up for the decrease in blood flow to the baby. Unfortunately, there is controversy surrounding this issue, so it is best to err on the side of safety. If the risks of exercising strenuously outweigh the benefits, then why take unnecessary risks?

For many women athletes, reducing exercise intensity is a challenge. They fear that changing their training habits will negatively affect the momentum they worked so hard to attain. However, the reverse is true. By adapting training goals to meet the needs of your pregnant body, you will help reduce the risk of injury to both you and your baby, thereby preparing you to continue your training with renewed devotion once your body has recovered from pregnancy.

Other issues concerning strenuous exercise during pregnancy include increased internal body temperature, the effects of the hormone relaxin on the pregnant woman's joints, as well as consuming enough calories to support the growing fetus. However, if you follow the exercise safety tips included in this chapter, you should be able to continue training throughout pregnancy and enjoy a healthy pregnancy and postpartum period.

Before you review the specific exercise guidelines for triathlon, consider the following general exercise guidelines:

• Exercise to feel good, to reduce the common discomforts of pregnancy, and to maintain your fitness level. Do not try to achieve great gains. Regular moderate exercise is preferable to intermittent strenuous activity.
  
  
• Communicate with your obstetric health care provider regarding your training goals and have him monitor your baby for adequate growth and development.
  
  
• Dress for the weather. If it is hot outside, exercise in the morning or evening, not midday. Layer clothing so you can decrease body temperature as your body temperature rises. If it is cold outside, wear warm clothing. In general, try to avoid exercising in extreme temperatures. On very hot or cold days, exercise indoors.
  
  
• Never exercise if you have a fever. High internal body temperatures, especially in early pregnancy, are associated with birth defects. Avoid using hot tubs and saunas.
  
  
• Be sure to eat a light, low-fat snack at least one to two hours prior to exercise to avoid low blood sugar. If you typically exercise in the morning before breakfast, drink at least eight ounces of juice before you exercise.
  
  
• Never hold your breath! With resistance exercises, be sure to exhale on the effort.
  
  
• Drink plenty of noncaffeinated fluids before, during, and after a workout. Be sure to replace fluids even if you choose swimming as an exercise activity. Dehydration is a threat whether exercising in the water or on land.
  
  
• Wear sunscreen if you are exercising outdoors. Pregnant women are more susceptible to sunburn.
  
  
• Do a low-intensity warm-up for 5 to 10 minutes (e.g., walk slowly, bike slowly, and so forth) prior to performing any exercise.
  
  
• Avoid performing any exercises on your back after the first trimester. This can decrease blood flow to the baby.
  
  
• Monitor heart rate during peak levels of aerobic activity to ensure that exercise intensity is within a desired range. Pregnant women should keep exercise intensity between 50 and 80 percent of their maximum heart rate. If you don't already know your max heart rate, a general guideline is 220 minus your age. To find your desired range, multiply that number by 50 percent and 80 percent: (220 - age) X .50 and (220 - age) X .80.
  
  
• During pregnancy, your heart rate will rise about 10 to 15 beats per minute above your nonpregnant heart rate. So, measuring heart rate is a poor predictor of exercise intensity. In addition to measuring your heart rate, monitor your "perceived exertion." Exercise at an intensity that allows you to maintain a conversation. If you are feeling out of breath, your baby may not be getting adequate oxygen.
  
  
• Always cool down for 5 to 10 minutes after exercising by slowly decreasing your pace and performing gentle stretches.
  
  
• Never exercise to the point of fatigue.
  
  
• Avoid competitive sports throughout your pregnancy. Competing while pregnant may push you beyond your individual tolerance level.
  
  
• Eat a nutritious diet and increase caloric intake to offset calories burned during exercise. You will need to consume at least an additional 100 calories for every hour of exercise.
  
  
• Listen to your body! Every day, you are changing. What you did yesterday might not be feasible today. Rest when you get tired. Remember, if you are feeling tired and worn out, your baby is probably not getting enough glucose or oxygen.

Posted with permission from Human Kinetics Publishers, Inc.