I created this plan for a mother/athlete like myself, who needs guidance in returning to safe and effective training postpartum. I found it helpful to have a plan, however basic, to ramp up training gradually and healthily. This plan will give a good foundation of breath work, pelvic floor activation, as well as basic strength. In addition, it will provide a framework for returning to triathlon training with patience, consistency, and some fun variety mixed in to keep things interesting. Each woman absolutely must listen to her own body and her physician/physical therapist/midwife. I found that having some general structure was very helpful and motivating.

Goals: Return to triathlon training gradually postpartum. This 12-week plan is the beginning. Start immediately after baby arrives, or wait a few weeks. Don't rush into it--your body and mind will thank you for your patience. Use this plan as a re-introduction to the rhythm of training. The amount that you choose to continually build upon it, or sustain it, is up to you!

Abilities: Previous triathlon experience before pregnancy/postpartum period. Ideally, you've already completed triathlon training in previous seasons, and were able to comfortably swim 500 yards/meters nonstop (1000+ yards in a session), bike at least 12 miles or 20k nonstop (and own a comfortably-fit bicycle), and run/walk at least 3 miles or 5k nonstop.

As pregnancy/postpartum bodies change a lot, I advise getting extra help as in your progression, such as a swim stroke analysis, bike fit, and run gait analysis, in addition to any postpartum therapies mentioned above. I also recommend re-evaluating "the basics" such as your workout nutrition, hydration, bike/run shoes, bike saddle and other equipment.