Pregnancy Training: What I Didn’t Know

An Athlete’s Perspective
Written by Marcus Smith
Carmen Bosmans
Nov 5, 2024
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Pregnancy Training: What I Didn’t Know

It’s a common misconception that you have to stop exercising when you’re pregnant. This is not the case! Here are some of the things I’ve learned from my own personal pregnancy training journey.

The Truth About "Morning Sickness" and Pregnancy Training

The first thing I realized is that "morning sickness" is a misnomer. It can last the whole day and night for the first 2-3 months of your pregnancy. Why do they even call it morning sickness? It should be renamed "All day sickness".

Pregnant athlete training on ski-erg
It can be a challenge to overcome ‘all day sickness’ if you’re training while pregnant!

Luckily, I figured out some tricks that helped me feel better and maintain my pregnancy training routine. The more frequently I ate, the better I felt. It was challenging to shift from three big main meals to smaller amounts every 90-120 minutes. Mentally, it was tough to eat even when I wasn't that hungry, but it helped me stay on track with my pregnancy training.

A New Level of Fatigue During Pregnancy Training

The fatigue you experience during pregnancy training is unlike anything I've ever felt before. I've completed several long endurance challenges in my life, but never have I encountered this kind of tiredness. I'd close my eyes for what felt like a few minutes, only to find that two hours had passed.

My "Ultrahuman Ring," which records sleep data, revealed shockingly little deep sleep. Normally, I would average 90 minutes of deep sleep per night, compared to just 10-15 minutes during my first months of pregnancy. No wonder I was knocked out on the sofa all afternoon, making pregnancy training sessions a real challenge.

Balancing Training Intensity and Pregnancy

As an athlete, figuring out training intensity during pregnancy was a real challenge. How hard is too hard when it comes to pregnancy training? I've spent my whole life setting athletic goals and working towards them, so it was difficult to shift my mindset from training with a purpose to just exercising.

But that's not entirely accurate – the purpose of my pregnancy training has simply changed to delivering a healthy baby. Still, that mental shift wasn't easy to make. I love training and pushing myself hard in sessions, and I didn't want to give it all up. It's what I enjoy about pregnancy training, after all.

So, I did some research to set guidelines on what intensity would be okay for my pregnancy training routine. A study on elite athletes who trained during pregnancy suggests that exercise intensity over 90% of maximal heart rate might negatively impact fetal well-being. This became my ceiling – if I get close to 180BPM (which is 90% for me), I ease off and give my body time to calm down.

Final Thoughts

I want to emphasize that this is my personal pregnancy training story, not advice for other mothers-to-be. Do your own research and consult with your healthcare provider about your pregnancy training plan. If you're interested in reading more on this subject, check out this study.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9703311/

Fun  - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-47

ENGINE

Building those engines with a partner this week, which means higher intensity intervals across the machines.

GYMNASTICS

We continue to focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!

HYROX

Anything from a half hyrox to a full hyrox depending on your goals. We will change the distance of the runs so that we all finish together.

MOBILITY

Lower mobility/flexibility takes the front seat now. We will retest a few weeks ago to see if we are improving. The finisher will be upper stabilisation drills.

PURE STRENGTH

This week in pure strength, have some tough bench press cluster sets and then some upper body accessory work on Monday, followed by a chance to progress the loading on the Single Leg work from last week,

WEIGHTLIFTING

This week in weightlifting, we are dialling in positions with a muscle clean and press followed by a heavy clean hang clean and Jerk complex followed by a tough EMOM.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-47

Track Tuesday

This week is descending 400’s, dialling in some pace work ready for testing next week.

Start time: 05:59 am

Session Length: 1.5 hour

Location: Sport City Track

Entrance fee: https://isddubai.com/athletics-venuehire/

Wednesday Ride

Back to some hard Vo2max efforts this week. 6 X 4min zone 5!

Start time: 05:59 am

Session Length: 1.5 hour

Location: BOTS, Al Qudra

Coffee Run

Hill reps! Our monthly hills session. This week we will start from a different location at the same time.

Brief time: 05:54 am Start time: 05:59 am

Session Length: 1.5 hour

Location: Start Location (Common Grounds)

Parking is available here (underneath the bridge): https://maps.app.goo.gl/1VEi1knJQncTAopc9

Post run coffees at To the Moon and Back: https://maps.app.goo.gl/YZ2guifBnTQZLokMA

IFE Run WA link: https://chat.whatsapp.com/L0P8uWduZeiE7kin64pYfa

Saturday Ride

Our longer group ride, for riders who can avg around 30kph n group rides. We welcome anyone to join us.

Start time: 05:59 am

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-47

Monday

Time: 5:59pm ONLY

Location: InnerFight

Session: Ladies Only Tempo

This Monday we will be holding that Tempo pace (7/10 effort) for 10- and 5-minute blocks. Ensure to use the recovery to have the HR come down, if that means walking the recovery that is ok!

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

This week we have descending 400s, each with a 40 sec rest. You will start at 10km pace and work down towards 3km pace on these reps. This is a chance to run fast with the wider InnerFight Endurance community and coaches.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

Today we have 1km repeats off a 2 min rest. Rest will be standing to ensure the body recoveries after each rep. If you ran hard at Track yesterday, feel free to come along for an easy run.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we have hill repeats. We will meet further up the beach track this week to give us more time on the bridge/hill. Post run coffees at To The Moon and Back.

Sunday

Time: 04:29am

Location: TBC - will be shared in WA

Session: Dubai Run

This will be a fun, social run where we'll stick together, celebrating our passion for running, our community, and the rare chance to go along Sheikh Zayed Road without road rage.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-47

This week at InnerFight, we will start off with some back squats and then leggy conditioning. On Tuesday, we have some gymnastics work followed by a tough EMOM. Wednesday, we will Sumo deadlift, then get into a rowing power clean WOD with ascending weight on the power cleans. Thursday, we focus on some upper body pulling work coupled with some single leg work and then some fast short AMRAPS. Friday, we are snatching, followed by a long continuous mover for Friday therapy.


Monday:

Strength:

Tempo Back Squats & Banded Pull Aparts


Conditioning:

Every 4 mins x 5 sets complete:


2 rounds

8 front squat (50/35)

8 lateral hops over the bar

8 box Jump over


Tuesday:

Strength:

A) Handstand Holds + Hollow Holds + Dual DB Strict Press + Hanging Leg Raises

B) Toes To Bar


Conditioning:

EMOM15


Min 1 - 5 wall walks

Min 2 -10 burpee shuttle runs (5m)

Min 3 -15 TTB


Wednesday:

Strength:

Sumo Deadlifts + DB Lateral Raises


Conditioning:

20 Min amrap


500/400m row

5 Power clean

*Every round build PC weight starts at 60/40kg plus 2.5/5kg


Thursday:

Strength:

A) Pull-Up Complex - Strict / Kippin C2B / Kipping Pull-Ups

B) Dual KB Front Rack Box Step Ups


Conditioning:

3 Rounds

3 min amrap

6 C2B

12/9 cal Ass bike

rest 2 mins


3 min amrap

6 Kb Push Press (2 x 12/16)

12 KB forward lunge

rest 2 mins


Friday:

Strength:

Snatch Complex - Power Snatch / Overhead Squat / Hang Power Snatch


Conditioning:

Its Friday so 30 Rounds of Fun.... Letsss Gooooo!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Pregnancy Training: What I Didn’t Know

It’s a common misconception that you have to stop exercising when you’re pregnant. This is not the case! Here are some of the things I’ve learned from my own personal pregnancy training journey.

The Truth About "Morning Sickness" and Pregnancy Training

The first thing I realized is that "morning sickness" is a misnomer. It can last the whole day and night for the first 2-3 months of your pregnancy. Why do they even call it morning sickness? It should be renamed "All day sickness".

Pregnant athlete training on ski-erg
It can be a challenge to overcome ‘all day sickness’ if you’re training while pregnant!

Luckily, I figured out some tricks that helped me feel better and maintain my pregnancy training routine. The more frequently I ate, the better I felt. It was challenging to shift from three big main meals to smaller amounts every 90-120 minutes. Mentally, it was tough to eat even when I wasn't that hungry, but it helped me stay on track with my pregnancy training.

A New Level of Fatigue During Pregnancy Training

The fatigue you experience during pregnancy training is unlike anything I've ever felt before. I've completed several long endurance challenges in my life, but never have I encountered this kind of tiredness. I'd close my eyes for what felt like a few minutes, only to find that two hours had passed.

My "Ultrahuman Ring," which records sleep data, revealed shockingly little deep sleep. Normally, I would average 90 minutes of deep sleep per night, compared to just 10-15 minutes during my first months of pregnancy. No wonder I was knocked out on the sofa all afternoon, making pregnancy training sessions a real challenge.

Balancing Training Intensity and Pregnancy

As an athlete, figuring out training intensity during pregnancy was a real challenge. How hard is too hard when it comes to pregnancy training? I've spent my whole life setting athletic goals and working towards them, so it was difficult to shift my mindset from training with a purpose to just exercising.

But that's not entirely accurate – the purpose of my pregnancy training has simply changed to delivering a healthy baby. Still, that mental shift wasn't easy to make. I love training and pushing myself hard in sessions, and I didn't want to give it all up. It's what I enjoy about pregnancy training, after all.

So, I did some research to set guidelines on what intensity would be okay for my pregnancy training routine. A study on elite athletes who trained during pregnancy suggests that exercise intensity over 90% of maximal heart rate might negatively impact fetal well-being. This became my ceiling – if I get close to 180BPM (which is 90% for me), I ease off and give my body time to calm down.

Final Thoughts

I want to emphasize that this is my personal pregnancy training story, not advice for other mothers-to-be. Do your own research and consult with your healthcare provider about your pregnancy training plan. If you're interested in reading more on this subject, check out this study.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9703311/

Fun  - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-47

Track Tuesday

This week is descending 400’s, dialling in some pace work ready for testing next week.

Start time: 05:59 am

Session Length: 1.5 hour

Location: Sport City Track

Entrance fee: https://isddubai.com/athletics-venuehire/

Wednesday Ride

Back to some hard Vo2max efforts this week. 6 X 4min zone 5!

Start time: 05:59 am

Session Length: 1.5 hour

Location: BOTS, Al Qudra

Coffee Run

Hill reps! Our monthly hills session. This week we will start from a different location at the same time.

Brief time: 05:54 am Start time: 05:59 am

Session Length: 1.5 hour

Location: Start Location (Common Grounds)

Parking is available here (underneath the bridge): https://maps.app.goo.gl/1VEi1knJQncTAopc9

Post run coffees at To the Moon and Back: https://maps.app.goo.gl/YZ2guifBnTQZLokMA

IFE Run WA link: https://chat.whatsapp.com/L0P8uWduZeiE7kin64pYfa

Saturday Ride

Our longer group ride, for riders who can avg around 30kph n group rides. We welcome anyone to join us.

Start time: 05:59 am

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-47

Monday

Time: 5:59pm ONLY

Location: InnerFight

Session: Ladies Only Tempo

This Monday we will be holding that Tempo pace (7/10 effort) for 10- and 5-minute blocks. Ensure to use the recovery to have the HR come down, if that means walking the recovery that is ok!

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

This week we have descending 400s, each with a 40 sec rest. You will start at 10km pace and work down towards 3km pace on these reps. This is a chance to run fast with the wider InnerFight Endurance community and coaches.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

Today we have 1km repeats off a 2 min rest. Rest will be standing to ensure the body recoveries after each rep. If you ran hard at Track yesterday, feel free to come along for an easy run.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we have hill repeats. We will meet further up the beach track this week to give us more time on the bridge/hill. Post run coffees at To The Moon and Back.

Sunday

Time: 04:29am

Location: TBC - will be shared in WA

Session: Dubai Run

This will be a fun, social run where we'll stick together, celebrating our passion for running, our community, and the rare chance to go along Sheikh Zayed Road without road rage.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-47

This week at InnerFight, we will start off with some back squats and then leggy conditioning. On Tuesday, we have some gymnastics work followed by a tough EMOM. Wednesday, we will Sumo deadlift, then get into a rowing power clean WOD with ascending weight on the power cleans. Thursday, we focus on some upper body pulling work coupled with some single leg work and then some fast short AMRAPS. Friday, we are snatching, followed by a long continuous mover for Friday therapy.


Monday:

Strength:

Tempo Back Squats & Banded Pull Aparts


Conditioning:

Every 4 mins x 5 sets complete:


2 rounds

8 front squat (50/35)

8 lateral hops over the bar

8 box Jump over


Tuesday:

Strength:

A) Handstand Holds + Hollow Holds + Dual DB Strict Press + Hanging Leg Raises

B) Toes To Bar


Conditioning:

EMOM15


Min 1 - 5 wall walks

Min 2 -10 burpee shuttle runs (5m)

Min 3 -15 TTB


Wednesday:

Strength:

Sumo Deadlifts + DB Lateral Raises


Conditioning:

20 Min amrap


500/400m row

5 Power clean

*Every round build PC weight starts at 60/40kg plus 2.5/5kg


Thursday:

Strength:

A) Pull-Up Complex - Strict / Kippin C2B / Kipping Pull-Ups

B) Dual KB Front Rack Box Step Ups


Conditioning:

3 Rounds

3 min amrap

6 C2B

12/9 cal Ass bike

rest 2 mins


3 min amrap

6 Kb Push Press (2 x 12/16)

12 KB forward lunge

rest 2 mins


Friday:

Strength:

Snatch Complex - Power Snatch / Overhead Squat / Hang Power Snatch


Conditioning:

Its Friday so 30 Rounds of Fun.... Letsss Gooooo!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-47

ENGINE

Building those engines with a partner this week, which means higher intensity intervals across the machines.

GYMNASTICS

We continue to focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!

HYROX

Anything from a half hyrox to a full hyrox depending on your goals. We will change the distance of the runs so that we all finish together.

MOBILITY

Lower mobility/flexibility takes the front seat now. We will retest a few weeks ago to see if we are improving. The finisher will be upper stabilisation drills.

PURE STRENGTH

This week in pure strength, have some tough bench press cluster sets and then some upper body accessory work on Monday, followed by a chance to progress the loading on the Single Leg work from last week,

WEIGHTLIFTING

This week in weightlifting, we are dialling in positions with a muscle clean and press followed by a heavy clean hang clean and Jerk complex followed by a tough EMOM.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Pregnancy Training: What I Didn’t Know

It’s a common misconception that you have to stop exercising when you’re pregnant. This is not the case! Here are some of the things I’ve learned from my own personal pregnancy training journey.

The Truth About "Morning Sickness" and Pregnancy Training

The first thing I realized is that "morning sickness" is a misnomer. It can last the whole day and night for the first 2-3 months of your pregnancy. Why do they even call it morning sickness? It should be renamed "All day sickness".

Pregnant athlete training on ski-erg
It can be a challenge to overcome ‘all day sickness’ if you’re training while pregnant!

Luckily, I figured out some tricks that helped me feel better and maintain my pregnancy training routine. The more frequently I ate, the better I felt. It was challenging to shift from three big main meals to smaller amounts every 90-120 minutes. Mentally, it was tough to eat even when I wasn't that hungry, but it helped me stay on track with my pregnancy training.

A New Level of Fatigue During Pregnancy Training

The fatigue you experience during pregnancy training is unlike anything I've ever felt before. I've completed several long endurance challenges in my life, but never have I encountered this kind of tiredness. I'd close my eyes for what felt like a few minutes, only to find that two hours had passed.

My "Ultrahuman Ring," which records sleep data, revealed shockingly little deep sleep. Normally, I would average 90 minutes of deep sleep per night, compared to just 10-15 minutes during my first months of pregnancy. No wonder I was knocked out on the sofa all afternoon, making pregnancy training sessions a real challenge.

Balancing Training Intensity and Pregnancy

As an athlete, figuring out training intensity during pregnancy was a real challenge. How hard is too hard when it comes to pregnancy training? I've spent my whole life setting athletic goals and working towards them, so it was difficult to shift my mindset from training with a purpose to just exercising.

But that's not entirely accurate – the purpose of my pregnancy training has simply changed to delivering a healthy baby. Still, that mental shift wasn't easy to make. I love training and pushing myself hard in sessions, and I didn't want to give it all up. It's what I enjoy about pregnancy training, after all.

So, I did some research to set guidelines on what intensity would be okay for my pregnancy training routine. A study on elite athletes who trained during pregnancy suggests that exercise intensity over 90% of maximal heart rate might negatively impact fetal well-being. This became my ceiling – if I get close to 180BPM (which is 90% for me), I ease off and give my body time to calm down.

Final Thoughts

I want to emphasize that this is my personal pregnancy training story, not advice for other mothers-to-be. Do your own research and consult with your healthcare provider about your pregnancy training plan. If you're interested in reading more on this subject, check out this study.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9703311/

Fun  - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-47

Monday

Time: 5:59pm ONLY

Location: InnerFight

Session: Ladies Only Tempo

This Monday we will be holding that Tempo pace (7/10 effort) for 10- and 5-minute blocks. Ensure to use the recovery to have the HR come down, if that means walking the recovery that is ok!

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

This week we have descending 400s, each with a 40 sec rest. You will start at 10km pace and work down towards 3km pace on these reps. This is a chance to run fast with the wider InnerFight Endurance community and coaches.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

Today we have 1km repeats off a 2 min rest. Rest will be standing to ensure the body recoveries after each rep. If you ran hard at Track yesterday, feel free to come along for an easy run.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we have hill repeats. We will meet further up the beach track this week to give us more time on the bridge/hill. Post run coffees at To The Moon and Back.

Sunday

Time: 04:29am

Location: TBC - will be shared in WA

Session: Dubai Run

This will be a fun, social run where we'll stick together, celebrating our passion for running, our community, and the rare chance to go along Sheikh Zayed Road without road rage.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-47

This week at InnerFight, we will start off with some back squats and then leggy conditioning. On Tuesday, we have some gymnastics work followed by a tough EMOM. Wednesday, we will Sumo deadlift, then get into a rowing power clean WOD with ascending weight on the power cleans. Thursday, we focus on some upper body pulling work coupled with some single leg work and then some fast short AMRAPS. Friday, we are snatching, followed by a long continuous mover for Friday therapy.


Monday:

Strength:

Tempo Back Squats & Banded Pull Aparts


Conditioning:

Every 4 mins x 5 sets complete:


2 rounds

8 front squat (50/35)

8 lateral hops over the bar

8 box Jump over


Tuesday:

Strength:

A) Handstand Holds + Hollow Holds + Dual DB Strict Press + Hanging Leg Raises

B) Toes To Bar


Conditioning:

EMOM15


Min 1 - 5 wall walks

Min 2 -10 burpee shuttle runs (5m)

Min 3 -15 TTB


Wednesday:

Strength:

Sumo Deadlifts + DB Lateral Raises


Conditioning:

20 Min amrap


500/400m row

5 Power clean

*Every round build PC weight starts at 60/40kg plus 2.5/5kg


Thursday:

Strength:

A) Pull-Up Complex - Strict / Kippin C2B / Kipping Pull-Ups

B) Dual KB Front Rack Box Step Ups


Conditioning:

3 Rounds

3 min amrap

6 C2B

12/9 cal Ass bike

rest 2 mins


3 min amrap

6 Kb Push Press (2 x 12/16)

12 KB forward lunge

rest 2 mins


Friday:

Strength:

Snatch Complex - Power Snatch / Overhead Squat / Hang Power Snatch


Conditioning:

Its Friday so 30 Rounds of Fun.... Letsss Gooooo!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-47

ENGINE

Building those engines with a partner this week, which means higher intensity intervals across the machines.

GYMNASTICS

We continue to focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!

HYROX

Anything from a half hyrox to a full hyrox depending on your goals. We will change the distance of the runs so that we all finish together.

MOBILITY

Lower mobility/flexibility takes the front seat now. We will retest a few weeks ago to see if we are improving. The finisher will be upper stabilisation drills.

PURE STRENGTH

This week in pure strength, have some tough bench press cluster sets and then some upper body accessory work on Monday, followed by a chance to progress the loading on the Single Leg work from last week,

WEIGHTLIFTING

This week in weightlifting, we are dialling in positions with a muscle clean and press followed by a heavy clean hang clean and Jerk complex followed by a tough EMOM.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-47

Track Tuesday

This week is descending 400’s, dialling in some pace work ready for testing next week.

Start time: 05:59 am

Session Length: 1.5 hour

Location: Sport City Track

Entrance fee: https://isddubai.com/athletics-venuehire/

Wednesday Ride

Back to some hard Vo2max efforts this week. 6 X 4min zone 5!

Start time: 05:59 am

Session Length: 1.5 hour

Location: BOTS, Al Qudra

Coffee Run

Hill reps! Our monthly hills session. This week we will start from a different location at the same time.

Brief time: 05:54 am Start time: 05:59 am

Session Length: 1.5 hour

Location: Start Location (Common Grounds)

Parking is available here (underneath the bridge): https://maps.app.goo.gl/1VEi1knJQncTAopc9

Post run coffees at To the Moon and Back: https://maps.app.goo.gl/YZ2guifBnTQZLokMA

IFE Run WA link: https://chat.whatsapp.com/L0P8uWduZeiE7kin64pYfa

Saturday Ride

Our longer group ride, for riders who can avg around 30kph n group rides. We welcome anyone to join us.

Start time: 05:59 am

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Pregnancy Training: What I Didn’t Know

It’s a common misconception that you have to stop exercising when you’re pregnant. This is not the case! Here are some of the things I’ve learned from my own personal pregnancy training journey.

The Truth About "Morning Sickness" and Pregnancy Training

The first thing I realized is that "morning sickness" is a misnomer. It can last the whole day and night for the first 2-3 months of your pregnancy. Why do they even call it morning sickness? It should be renamed "All day sickness".

Pregnant athlete training on ski-erg
It can be a challenge to overcome ‘all day sickness’ if you’re training while pregnant!

Luckily, I figured out some tricks that helped me feel better and maintain my pregnancy training routine. The more frequently I ate, the better I felt. It was challenging to shift from three big main meals to smaller amounts every 90-120 minutes. Mentally, it was tough to eat even when I wasn't that hungry, but it helped me stay on track with my pregnancy training.

A New Level of Fatigue During Pregnancy Training

The fatigue you experience during pregnancy training is unlike anything I've ever felt before. I've completed several long endurance challenges in my life, but never have I encountered this kind of tiredness. I'd close my eyes for what felt like a few minutes, only to find that two hours had passed.

My "Ultrahuman Ring," which records sleep data, revealed shockingly little deep sleep. Normally, I would average 90 minutes of deep sleep per night, compared to just 10-15 minutes during my first months of pregnancy. No wonder I was knocked out on the sofa all afternoon, making pregnancy training sessions a real challenge.

Balancing Training Intensity and Pregnancy

As an athlete, figuring out training intensity during pregnancy was a real challenge. How hard is too hard when it comes to pregnancy training? I've spent my whole life setting athletic goals and working towards them, so it was difficult to shift my mindset from training with a purpose to just exercising.

But that's not entirely accurate – the purpose of my pregnancy training has simply changed to delivering a healthy baby. Still, that mental shift wasn't easy to make. I love training and pushing myself hard in sessions, and I didn't want to give it all up. It's what I enjoy about pregnancy training, after all.

So, I did some research to set guidelines on what intensity would be okay for my pregnancy training routine. A study on elite athletes who trained during pregnancy suggests that exercise intensity over 90% of maximal heart rate might negatively impact fetal well-being. This became my ceiling – if I get close to 180BPM (which is 90% for me), I ease off and give my body time to calm down.

Final Thoughts

I want to emphasize that this is my personal pregnancy training story, not advice for other mothers-to-be. Do your own research and consult with your healthcare provider about your pregnancy training plan. If you're interested in reading more on this subject, check out this study.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9703311/

Fun  - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Pregnancy Training: What I Didn’t Know

It’s a common misconception that you have to stop exercising when you’re pregnant. This is not the case! Here are some of the things I’ve learned from my own personal pregnancy training journey.

The Truth About "Morning Sickness" and Pregnancy Training

The first thing I realized is that "morning sickness" is a misnomer. It can last the whole day and night for the first 2-3 months of your pregnancy. Why do they even call it morning sickness? It should be renamed "All day sickness".

Pregnant athlete training on ski-erg
It can be a challenge to overcome ‘all day sickness’ if you’re training while pregnant!

Luckily, I figured out some tricks that helped me feel better and maintain my pregnancy training routine. The more frequently I ate, the better I felt. It was challenging to shift from three big main meals to smaller amounts every 90-120 minutes. Mentally, it was tough to eat even when I wasn't that hungry, but it helped me stay on track with my pregnancy training.

A New Level of Fatigue During Pregnancy Training

The fatigue you experience during pregnancy training is unlike anything I've ever felt before. I've completed several long endurance challenges in my life, but never have I encountered this kind of tiredness. I'd close my eyes for what felt like a few minutes, only to find that two hours had passed.

My "Ultrahuman Ring," which records sleep data, revealed shockingly little deep sleep. Normally, I would average 90 minutes of deep sleep per night, compared to just 10-15 minutes during my first months of pregnancy. No wonder I was knocked out on the sofa all afternoon, making pregnancy training sessions a real challenge.

Balancing Training Intensity and Pregnancy

As an athlete, figuring out training intensity during pregnancy was a real challenge. How hard is too hard when it comes to pregnancy training? I've spent my whole life setting athletic goals and working towards them, so it was difficult to shift my mindset from training with a purpose to just exercising.

But that's not entirely accurate – the purpose of my pregnancy training has simply changed to delivering a healthy baby. Still, that mental shift wasn't easy to make. I love training and pushing myself hard in sessions, and I didn't want to give it all up. It's what I enjoy about pregnancy training, after all.

So, I did some research to set guidelines on what intensity would be okay for my pregnancy training routine. A study on elite athletes who trained during pregnancy suggests that exercise intensity over 90% of maximal heart rate might negatively impact fetal well-being. This became my ceiling – if I get close to 180BPM (which is 90% for me), I ease off and give my body time to calm down.

Final Thoughts

I want to emphasize that this is my personal pregnancy training story, not advice for other mothers-to-be. Do your own research and consult with your healthcare provider about your pregnancy training plan. If you're interested in reading more on this subject, check out this study.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9703311/

Fun  - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep

Subscribe to new articles

Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.