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The Ups and Downs of the Female Triathlete by Deborah Moore

We’ve all known for a while that triathlon is a growing sport, increasing every year in popularity. One of the contributors to this growth is the growing number of women jumping into the multisport arena. Statistics from Ironman® races showing that 25% of the athlete base is female (source: www.ironmannorthamerica.com), so it’s a demographic that can no longer be ignored.

Triathlon is also one of those sports where women are not at a significant anatomical disadvantage, and can compete on the same course as men, albeit a little slower at a comparable level (for example, comparing female pro times to male pro times).

Having said all that, women often do find themselves at the mercy of their various physiological and anatomical differences to men – many of these can affect their training and racing success. In this article, I’ll highlight the most common issues women face while training and racing, and how they can be addressed to maximize results.

Hormones

Problem: Even men know that women can be deeply affected by the fluctuations in their hormone levels – they are, after all, often on the receiving end of those fluctuations! Without going into complex details, the changing levels of oestrogen and progesterone can lead to a myriad of symptoms of PMS/T (premenstrual syndrome/tension) such as bloating, backaches, cramps, exhaustion and muscle weakness. Try running when you’re doubled over with uterine cramps!

Solution: not much can be done to tamper with Mother Nature – although some elite athletes have manipulated their cycles using the contraceptive pill (please check with your doctor before considering this option) – but you can improve the situation. Simply try to schedule your “easy” week during the anticipated worst of your cycle.

Anaemia

Problem: Naturally, men can suffer from anaemia too, but it’s more common in women, and especially in those indulging in endurance sports. Low iron levels due to inadequate nutrition and the demand on your body and red blood cells are the main culprit.

Solution: examine your diet and ensure that you are getting enough iron which is mostly found in animal protein, and particularly in red meat. Also consider taking iron supplements (you will have to check with your doctor that this is a safe option for you).

General Nutrition

Problem: many women are so conditioned to “watch what they eat”, and female athletes are no different. As a result, many of them do not adequately fuel their bodies for the energy they output. This leads to either mineral deficiencies (see anaemia above), or lack of energy to complete their workouts. In severe cases, it may lead to the Female Athlete Triad: a disorder that results from inadequate food intake and results in (a) menstrual irregularity/cessation (b) weak bones (osteoporosis) and (c) lack of energy.

Solution: engage a coach or nutritionist/dietician to help you figure out your energy needs. Recognize that, as an athlete, you need to adequately fuel yourself for optimal performance.

The Q Angle

Problem: women have a steeper ‘Q’ angle i.e. the angle created by the pelvis, leg and foot. It is an important determinant of efficient biomechanical function, both in cycling and running; the steeper angle in women tends to lead to greater incidence of injury due to increased stress on the knee.

Solution: pay careful attention to your running and cycling technique to ensure you don’t contribute additional torsion or lateral movement to the knee. Make sure you keep your muscle loose through stretching, and possibly consider corrective shoes/orthotics if necessary.

The bottom line is: don’t let being a woman and its various implications stop you from taking part in triathlon, or from achieving your true potential. Simply work around those issues you cannot change (like Mother Nature’s cycle), or try the simple solutions I’ve highlighted above.

DEBORAH MOORE is a Toronto-based multisport coach with 13 years of triathlon training and racing experience. She is a 5-time Ironman finisher, and a 2-time Hawaii finisher. Visit Moore Performance Multisport Coaching. She facilitated pre-race Give It A Tri clinics at HSBC Triathlon Series races in Lakeside, Toronto and Gravenhurst in 2007.