Posted by

Postpartum training log, week 1


May 26 - June 1
Hike to Geitfjellet, a local peak, with husband carrying the newborn


Goals for the week

  • REST! --> End the week feeling restless for more
  • Physical activity more for mental health than any physical gains
  • Start implementing some rehab exercises for core and pelvic floor
  • If feeling good: Test out a  bike session on Zwift with a bit more intensity

How it went

I felt tired at the beginning of the week, but by Thursday I was feeling restless and itching to do my daily walk. To have a newborn I am sleeping pretty well, averaging about 7.5 hours per night but waking up 2-4 times during the night.

Hiking / walking: 25 km / 729 meters of elevation / 5h54min. 

I walked almost every day, most days pushing the baby carriage. My longest walk was 6.5 km, and this felt a little long (I had some pelvic soreness afterward).

Yoga: 2h15min

I practice yoga using videos from Glo, which among other things has a wide variety of both prenatal and postnatal yoga. The sessions I did this week focused on alleviating back tension and gentle stretching, as well as breathing exercises to activate the transverse abdominal muscles and pelvic floor, and some very gentle core work (e.g.: bird dog, unweighted hip thrusts).

Ride: 28 km / 1h25min. 

One outdoor ride on my hardtail and one Zwift session. The Zwift session including hard hill climb / segment effort of about 20 min. In retrospect I think this was a bit too hard as I was excessively tired on Sunday evening.

Sweaty indoor session on Zwift, but sooo happy not to have the big belly!

Challenges

Sore back and glutes, especially early in the week - I think this was a symptom of my core not being turned on when I stood, so the back and glutes overcompensated. Alleviated through stretching, foam rolling and core activation.

Some pelvic soreness after my longest walk. I took a day with less walking after this to rest the pelvis.

Comments

Post a Comment