Training Through Pregnancy; Andie Fasen’s Journey

Coaching gives us the opportunity to work with several different athletes, all who have their own story. We personally think that Andie’s journey through pregnancy is nothing short of inspirational, and a story which should definitely be told.

We were lucky enough to sit down with her (virtually) and have a conversation about what she has learnt about herself, how her training changed throughout pregnancy, and what advice she’d give fellow athletes who are wanting to start a family but nervous about how it will effect their training.

How has your training changed since you found out you were pregnant?

(DEEKA followed guidelines outlined by the IOC for pregnant endurance athletes who continue training, in addition to citing several studies)

The details changed, but the fundamentals stayed the same. Consistency as a fundamental was very grounding; getting on my bike was an anchor I needed as everything else was changing day by day.  We embraced training by heart rate and with a heart rate ceiling. Overall though, there was much I could still do within that heart ceiling. Short HIIT was also still in the mix which was great for wanting to open up the legs and put a bit of power into the pedals.

I kept up with 1-2/week strength training, but I found a program targeted for pregnant women by trimester. This included modifications to prevent things like abdominal coning and modifications around a bump, etc. this gave me the mental boost of feeling like I was also supporting my body through pregnancy.

- Have you noticed any changes in recovery times, and do you find these are increasing throughout pregnancy?

Recovery from training (cycling) was tricky because there was the added base load and cumulative fatigue of building a human that I couldn't see and didn't know how to account for. For example, there were added (unseen) loads like the body increasing blood volume and growing a human, so I did experience an increase in the post workout fatigue. Later in pregnancy during strength training, I would still add light weights to things like lunges and squats. I would end up surprisingly sore from what I felt like was no increase in effort. But as my husband pointed out, I was doing strength training with added body weight of 20-30 pounds which was more than my usual light weights!

- Has your approach to nutrition changed at all?

Staying on top of nutrition while riding and immediately post, helped mitigate fatigue and improved my recovery. I treated the base load of being pregnant like I was already in the middle of a workout. So rather than fueling at 45-60 minutes into a longer workout, I was fueling 15 minutes in. A short hour long zone 2 maintenance ride that previously I would have just fueled post, during pregnancy I would still target ~60 g of carbs per hour and I would start taking that in early. Gels and concentrated drink mixes that I could sip on early and often worked well for me. Later in pregnancy space felt very limited so the more concentrated the fuel the better.

Generally speaking I felt that the first and third trimester I needed more recovery. But I also felt energized from still being able to ride. Some days the idea of getting on the bike and expending extra energy seemed like a big ask. I was tired just thinking about riding. My rule of thumb was that I should give it 5 minutes on the bike, and if I felt worse, I would stop. I don't think I ever stopped after 5 minutes. I always felt better once I started riding. 

- I feel like there is a fair amount of advice out there on the practical ways to adapt bike position/ training/ general lifestyle, have you got any advice for how to deal with the emotional side of being a pregnant athlete?

Emotionally I needed (and received quite frequently) the important perspective from my husband that riding while pregnant was an achievement all on its own, and it's not about the numbers right now. Emotionally, that helped me relax expectations and reframe the purpose of me riding while pregnant. Riding was my outlet for a lot of stress, anxiety and fear. Riding kept my emotions and mental health in check (which is saying something as pregnancy ramps up). The positive affirmations from coaching, (thanks James!) also helped emotionally when I would finish a ride and question whether or not I was doing enough. 

- Do you feel your perspective has already changed towards training/ racing?

I am trying to shift my perspective to personal fulfilment and completion vs perfection and competition. 

Did I get out and feel better after training? My goal is “Yes”. Did I complete a massive training session or hit every power target? I am working towards being ok with “No.” and being ok with what I was able to still do. As for racing , I am naturally a very competitive person. I know that I will have to work on my perspective towards racing. Like my perspective shift in training I will need to shift my racing perspective towards personal fulfillment and just getting back out there. I have competed at The highest level domestically in crits, road, and gravel. Rejoining pro racing categories as a mom will be much more about discovering and finding my personal fulfillment.

- I heard that you've set some lifetime best power numbers whilst being pregnant- that must feel amazing! How does it feel knowing that you're still progressing?

Those power numbers were such a shocker! So much of training while pregnant was going into efforts with the best intentions and not fixating on the numbers. I remember going into that effort focused on the technique, and opting to do the 1 minute effort standing (more room for that 5-6 month belly and as much lung capacity as possible). A lot of training while pregnant and while I have been with DEEKA has focused on technique, muscle adaptations, aerobic capacity… So it felt like I have been paving the way and building the engine, and that day was a chance to put the pedal to the floor and see what I could do. The freedom of “just ride all out” also removed mental road blocks and speed limit signs. It was a reminder that power comes from the legs, but also fundamentals and the mind. 

It was beyond encouraging to see that my body was still strong and capable, and through consistency I was able keep building.

- What advice would you give to female athletes who are thinking about trying to get pregnant, but don't know if they could cope with the adjustments?

Every pregnancy is different. Do not compare yourself to others. 

Doing what you can is enough. 

Give yourself grace. Training while pregnant is a time where you absolutely need to give yourself self-compassion and kindness. Embrace accepting yourself in the hard moments that will come. If you are like me and this is particularly tough, find your hype person and make sure they help you see the big picture. Talking through these mental struggles with someone who can give you another perspective is super valuable. 

I was lucky enough to feel great riding while pregnant, but I know others who did not have the same pregnancy. Things like round ligament pain are more severe for some people than others and that could be the difference between enjoying riding vs riding is not an option. Strength training is great to incorporate. Walks are also a great way to stay active. 

Rapha buckle in the back bibs (sized up) for quick bathroom stops were worth the investment. So was a sized up and good fitting sports bra. Investing in comfort if it means I could keep riding was 100% worth it. Don't think about the size. And I am assuming sized up kit will be beneficial postpartum as well. 

You will encounter people who have only heard the conservative guidelines and will question your choices throughout pregnancy. But if you can back up your choices with data it's both reassuring to yourself and to others. This could be anything from lifting weights, eating sushi, drinking coffee, sleeping on your back, to riding bikes. Yes you want to take more care during pregnancy, but is it realistic to eliminate even the most remote risk from your day to day activity? My mental health and physical health benefited greatly from riding my bike through pregnancy. 

- Which sessions have you found the most enjoyable since being pregnant, has this changed from the ones you used to enjoy the most before?

I have always enjoyed punchy, high intensity workouts. I especially enjoyed these types of workouts while pregnant because for a short effort I still felt my legs at full capacity on the bike. I found that sustained, longer efforts felt more mentally and physically challenging while pregnant. Especially if I had to pee for the third time in a workout.

- Finally, How important do you think training has been throughout your pregnancy to help keep some normalcy and routine in your life?

Cycling has been such a mental and physical release for me. I've used the bike to cope with the stress and anxiety of pregnancy, but also amplify little victories and give myself something to celebrate being able to do while my body was going through crazy changes. Training throughout pregnancy was empowering, a celebration of just how much we can do as women.

- If there is anything else you'd like to add, please do.

I am grateful for staying active and healthy during my pregnancy. I had end of term and delivery complications, but I'm glad I still had my base level fitness and endurance to help me through a 24 hour labor and postpartum preeclampsia. 

Every day we were amazed and inspired by Andie’s commitment to her training. We believe that the key to her ability to remain so focused and positive, was because very early on she recognised that her training was exactly that; hers. It was about internal processing, keeping routine, and proiritising her mental and physical health. We feel that her story should be shouted about, as a celebration of how strong women actually are; and providing the safety of your baby, boundaries shouldn’t exist.

We hope this garners confidence and inspires others keep an open mind throughout pregnancy.