Supporting My Husband’s Triathlon Goals While Maintaining My Health
My husband is very active. He’s been cycling for over 15 years, and—like many cyclists—it eventually led him into the world of triathlons. Maybe “naturally” is a stretch, but that’s how it happened. His cycling group started training for Ironman 70.3s and full Ironman races, and before long, he was signing up too.
For anyone unfamiliar, a triathlon includes a swim, bike, and run (in that order), with distances that vary depending on the event. My husband recently decided to jump back into training for his first Ironman 70.3 since our twins were born. The last one he did was in May 2023—while I was pregnant!
Committing to another race was a big decision. Training for a triathlon takes time, consistency, and a lot of early mornings, which meant I’d be taking on more as mom. And I felt it.
My usual two workouts per week at the gym turned into one, if that. I squeezed in short rides on our indoor trainer during nap time or after the boys went to bed. And slowly, my body started to let me know that something was off.
My lower back started to ache. The bladder symptoms I’d worked so hard to get under control started creeping back in. And deep down, I knew exactly why — I wasn’t doing my core and pelvic floor work anymore.
When Maintenance Matters
This was a big reminder for me (and maybe for you, too): going through a single program or even physical therapy isn’t the end-all-be-all. It’s actually just the beginning.
The goal is to get you to a place where you’re leak-free, strong, and confident — but maintaining those results takes continued care. Just like:
🏃♀️ Runners keep running to stay fit.
🏋️ Weight lifters keep lifting to stay strong.
🧘 And those of us working on pelvic health have to keep showing up for our core and pelvic floor.
Consistency doesn’t mean hours of training — it means making space for what matters, even when life is full.
How to Fit Core + Pelvic Floor Work Into a Busy Week
If you’re in a season where your workouts feel few and far between (hi, I’m right there with you), here’s what’s helped me stay on track:
1. Pair it with what you’re already doing.
Do your core and pelvic floor work right after a ride, run, or short workout. That’s exactly what I’ve been doing — hopping off the bike and finishing with my own 10-Minute Core Strengthening Routine.
2. Schedule a “movement break.”
Set a 10-minute timer during lunch or after bedtime routines. My FREE 10-Minute Core Strengthening Guide was designed for this — short, efficient, and totally doable.
3. Connect movement with daily tasks.
Use 360° breathing while lifting your toddlers, carrying groceries, or even standing at the sink. Every time you connect breath and movement, you’re strengthening your core from the inside out.
4. Be flexible, not perfect.
You’re human (and likely juggling a lot). If you miss a session, don’t spiral. Just pick back up the next day — your body responds to consistency over perfection.
What I’m Doing Now
So I jumped back into my routine — just 10 minutes, a few times a week, after my rides. It’s not fancy, but it’s working. My back feels better, my bladder symptoms have settled down, and I feel more in my body again.
It’s also a good reminder of what I tell my clients all the time: maintaining your pelvic health is ongoing care, not a one-and-done project.
For My Fellow Triathletes (and the Partners Who Support Them)
Watching my husband train has made me realize how many athletes — especially triathletes — could benefit from pelvic health coaching. Triathlon training is high-volume and high-impact. Without proper breath, core, and pelvic floor support, that kind of load can cause leaks, heaviness, or hip and back pain over time.
Pelvic health isn’t just for postpartum moms — it’s for anyone who wants to move with more confidence, control, and strength from within.
Grab Your Free Guides
✨ 10-Minute Guide to Strengthening Your Core
If you’re ready to make your workouts more consistent and doable again, grab my free 10-Minute Guide to Strengthening Your Core. It’s the exact routine I use at home to support my pelvic floor and core — even on my busiest days. 👉
🏃♀️ Run with Confidence Guide
For my runners and triathletes — this one’s for you. Learn how to manage pressure, train your breath, and support your pelvic floor so you can move leak-free and with confidence. 👉
Supporting my husband’s training reminded me of something I tell my clients every day — your strength isn’t about how much you do, but how consistently you show up. Whether you’re running miles, chasing toddlers, or fitting in 10 minutes after bedtime, every bit counts.
Disclaimer: This post is educational and not a substitute for medical care. If you have concerning symptoms, please consult your healthcare provider.