From Twins to the 70.3 World Championships: A Postpartum Athlete’s Journey

Returning to triathlon after having twins felt impossible at first. Pregnancy changes your body—structurally, hormonally, and neurologically—and those changes don’t just vanish after childbirth. As a sports physiotherapist and mother of twins, I’ve learned firsthand what it feels like to return to endurance sport.

In this post, I want to share the key lessons that helped me navigate the physical and mental challenges of postpartum training—lessons that could help other mothers reclaim their fitness and achieve their goals, whether it’s a local triathlon or the Ironman 70.3 World Championships.

Lesson 1: Rebuild Your Foundations

Pregnancy affects breathing mechanics, core stability, and pelvic alignment—all critical for running and triathlon. Even with prior fitness, my movement patterns had changed, and jumping straight back into training caused compensations and setbacks.

Takeaway: Focus on gradual rebuilding. Reconnect with your breathing, regain control through your core and pelvis, and move with intention before increasing your training load. A strong foundation helps reduce injury risk and supports both long-term performance and health.

Lesson 2: Respect New Physical Demands

Motherhood introduces new daily loads: lifting car seats, carrying babies, pushing buggies. These tasks influence posture, mobility, and muscular balance, which can increase injury risk if ignored.

Takeaway: Include targeted mobility and strength work. Supporting your body outside training is just as important as the training itself.

Lesson 3: Support Rebuilds Confidence

Postpartum self-doubt is real. I often questioned whether I could return to my pre-pregnancy self. Having a coach and supportive team around me provided structure, celebrated small wins, and helped me rebuild belief in my abilities.

Takeaway: Small, consistent wins add up. A supportive team can transform self-doubt into confidence and help you reach long-term goals.

Lesson 4: Training as a Mental Anchor

Training doesn’t just provide physical benefits—it also offers psychological benefits. It’s a mental reset: naptime turbo rides, short strength sessions, and buggy runs became moments to reclaim focus, calm, and identity outside motherhood.

Takeaway: Exercise can be both a physical and psychological lifeline, sustaining motivation and well-being.

Standing on the start line of the Ironman 70.3 World Championships was a celebration of this meaningful journey. I hope this encourages other mothers to chase their own goals—with the right support, those goals are achievable. Never give up.

How Alpha State Supports Postpartum Athletes

At Alpha State, we help mothers return to triathlon and running safely and effectively. Returning to endurance sport postpartum isn’t just achievable—it can be one of the most empowering journeys of your life.

Ready to take the next step in your postpartum athletic journey? At Alpha State Coaching, we’re all about helping athletes of all levels return stronger, safer, and more confident.

Get in touch today to discuss your goals and how we can support you: coach@alphastatecoaching.com or simply fill in the 'Contact Us' form on the Home Page. Let’s make your comeback journey a reality!