ATC 321: Core Conditioning After Kids, Nutrition and Pace Planning For Run Relays, and Periodizing for MTB Stage Races and Run PRs

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• Listen to these past shows:
  • Jill Miller: Prevention and Healing of Diastasis Recti During Pregnancy and Postpartum and the Crucial Role of Proper Breathing
  • ATC 315: Preconception and Postpartum Fitness Guidance, and ‘Rapid Fire’ With Lucho: Altitude Masks, Run Power Meters, and More!
• Consciously work on correcting your posture and having the strength to support it. How is your posture when you’re not running? Don’t worry about running posture until you fix your posture outside of sport.
• First: ASSESSMENT
  • DR (diastasis recti): Greater than 2-finger width separation or there is a bulge at the linea alba, a DR is present. Be sure to also note the depth of the DR.
  • Stress urinary incontinence
  • Ribcage – widened? flared out? Can your ribcage stay in place when your arms move (e.g., holding an arm width foam roller arms sticking straight out to overhead)?
  • Unnaturally tucking pelvis and gripping buttocks to overcompensate and attempt to stabilize?
  • Postural changes: Increased laxity from hormones during pregnancy/breastfeeding result in postural changes including:
    • increased flaring of the rib cage
    • increased lumbar
    • lordosis
    • increased thoracic kyphosis
    • anterior pelvic rotation
    • widening of the pelvis
    • flattening of feet
• Core strength is not about having six-pack abs; it’s about how the inner workings of the transverse abdominous, diaphragm, pelvic floor, and the psoas major (the things we cannot see).
• Second: BREATHING
  • How is your breathing? That is at the foundation and teaches you how to activate and function well.
• Katy Bowman’s resources (please use the links below to help support the podcast):
  • Katy Bowman book: Diastasis Recti: The Whole Body Solution to Abdominal Weakness and Separation
  • Katy Bowman book: Move Your DNA
  • Free online core class with Katy Bowman
• Exercises to improve posture:
  • An example of a specific exercise to do for running posture: Sit on your butt with your legs in front of you and move your arms really fast, exactly how you would in running (this forces your posture to come into alignment)
  • Jumping rope
  • Use a variety of open- and closed-chain exercises
  • Work in multiple planes of motion
  • Use loaded and unloaded conditions
  • Use stable and unstable positions
  • Work unilateral and bilateral (e.g., single-leg deadlifts)
• While there is no magical set of exercises, but some basic core exercises can include:
  • Bird dog
  • Bridges
  • Med ball trunk rotation
  • Superman
  • Pikes
  • Farmer carry/suitcase carry
• Sources:
  • Considerations for the Postpartum Runner
  • Implementing Core Training Concepts into Strength Training for Sport

What the coaches say:

• Our 2015 Ragnar Recap episode (link below) goes into detail on training, nutrition, race plan/pacing and more!
  • Ragnar Recap: Lucho, Tawnee and Brock Share Everything Plus A How-To Guide To Ultra Team Relays
• Fat adaptation is not a reason to not fuel for these events. Fueling benefits performance.
• Eat the biggest portion of your food right after the run.
• Keep hydrated.
• Enjoy the experience!
• Training wise: You don’t have to change anything.
• A good 10k training program would be perfect; it would address volume and speed.
• You might want to lean towards dropping volume and mixing in different types of intensity until ~10 weeks out.
• The racecourse is not flat.
• In the final 8 weeks before, brush up on steep downhill training.
• Bring enough warm clothes.

Michael asks:

What the coaches say:

• For now, your run intensity should match your bike intensity to exploit the most out of your base training.
• 3 weight sessions a week is plenty of intensity.
• In the prep phase, you should do easy running.
• Tuesday could be an easy 3-mile run.
• On Monday you could add a run before the bike (always put the run before the bike).
• During Build 1, 2, and Peak, the running needs to shift.
• You have a ton of time. Don’t extend the Base 1-3 out to 10 weeks each. Skew towards Base 1 or 2.
• Thursday or Monday could be your long run day (e.g., steep hill repeats and tempos).
• Running doesn’t directly help you be a better cyclist.
• Weight training should include periodization as well.
• Christopher Kelly took an all MAF approach for the BC Bike Race.
• Have benchmarks for yourself.
• Take a 10k program (the quality days) and mesh it into your training.
• If you have to compromise a session, have it be your weights.
• Do a double periodization since you have so much time.

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