Breaking Aging Limits: Why Female Triathletes Over 40 Should Consider Creatine

In 2018, at 41 years old, I was at a personal fitness high. I had qualified to represent Team USA at the World Multisport Championships in Odense, Denmark for duathlon. I was running 6:30-minute miles with ease, holding 21 mph on the bike, and lifting what I thought were heavy weights. I felt strong, fast, and in control.

Then COVID hit.

Like many athletes, my race calendar disappeared, and over the next couple of years, so did some of my fitness. When I decided in 2023 to refocus my training, I expected a bit of rust—but I wasn’t prepared for the storm that followed. Suddenly I was dealing with wildly uncontrolled periods, sleepless nights, severe hot flashes that forced wardrobe changes multiple times a day and night, and—perhaps most frustrating of all—a body that just wouldn’t recover like it used to.

Eventually, I realized I had entered perimenopause.

With that knowledge came change. I began small: limiting screen time before bed, swapping hot coffee for cold fluids in the afternoon, cutting back from four cups of coffee to two, and dialing back processed sugar. Blood work revealed deeper needs—vitamin D, K, B vitamins, and some other stuff I wasn’t ready for.

Even then, the progress was slow—then, I connected with Midi Health, a platform focused specifically on women’s health, and they really know their stuff for women over 40. With their guidance, I added hormone therapy. The combination of lifestyle changes, targeted supplements (omega-3s, iodine in addition to vitamin D, K and a B multivitamin), and HRT was a turning point, but still something was missing. My hot flashes were nearly gone, my brain fog had lifted and the sun was shining through, but I was still sluggish in my training and needed more recovery than ever before. It wasn’t until I added in the BCAA's and creatine as daily supplements that I noticed improvements in my fitness, not just my overall health.

Today, I’m back to running 6:45 miles, biking at 21 mph, and lifting heavier than ever—165-pound back squats and 190-pound deadlifts—at 120 pounds and 19% body fat. And I’m here to say this: creatine was one of the quiet powerhouses in my return to sport.

Triathlon, Aging, and the Female Physiology

According to the Endurance Sports Participant Study by Eventbrite (2014), participation in endurance sports is growing among women, particularly those between 35 and 54. For us triathletes, who juggle the demands of swim, bike, and run, aging brings unique challenges: reduced muscle mass, slower recovery, and fluctuating hormones. These factors make strategic supplementation not just helpful—but potentially essential.

Enter creatine, a supplement long misunderstood as a muscle-builder for male weightlifters. New research suggests it could be just as beneficial—if not more so—for female endurance athletes, especially those tackling the physical and mental rigors of triathlon in their 40s and beyond.

Creatine is More Than a Muscle Builder

Creatine has been pigeonholed as a gym supplement, but the science paints a much broader picture. Studies by Cooper et al. (2012) and Buford et al. (2007) highlight creatine’s role in improving energy metabolism, muscle function, and high-intensity performance. For triathletes—who regularly push through hard intervals and long endurance sessions—these benefits are directly applicable.

But there’s more: Candow et al. (2023) and Rae et al. (2003) connect creatine to brain health, improved memory, and cognitive resilience. That’s especially relevant in triathlon, where focus, pacing strategy, and mental stamina are just as important as physical strength.

Endurance Performance and Creatine

One reason endurance athletes have avoided creatine is the fear of water retention or unnecessary weight gain. But recent studies are challenging that notion.

• The 2023 meta-analysis by Fernández-Landa et al. shows that creatine supplementation enhances endurance performance, especially by improving time to exhaustion and training capacity in already fit individuals.
  
  

• Gras et al. (2021) also found improvements in VO₂ max—a key indicator of aerobic fitness and a cornerstone metric for triathletes.
  
  

These findings are particularly valuable for older women, who may face natural declines in muscle power and mitochondrial function. Creatine can support both, allowing triathletes to maintain intensity in training and efficiency on race day.

Debunking the Myths of Hydration, Cramps, and Safety

Many triathletes have heard myths: creatine causes bloating, cramps, or even kidney issues. However:

• Dalbo et al. (2008) and Lopez et al. (2009) found no evidence linking creatine to dehydration or heat-related performance issues—even in endurance conditions.
  
  

• Long-term studies, such as those by Kreider et al. (2017) and Poortmans & Francaux (2000), affirm creatine’s safety, including in older adults, when taken at recommended doses.
  
  

As for the “bulkiness” myth? While creatine does increase intracellular water in muscle, this doesn’t translate to bloating or mass gain in endurance athletes. In fact, this extra hydration may support thermoregulation—a bonus during hot races or long bricks.

What About Women Specifically?

Historically, most supplement research has focused on young men. But that's changing. As Antonia et al. (2021) note, many outdated creatine misconceptions are rooted in research that didn’t include women.

Emerging data shows creatine may offer unique benefits for women, particularly those in perimenopause or menopause. Hormonal shifts impact both muscle and brain function—areas where creatine can offer meaningful support. Bemben & Lamont (2005) suggest creatine may enhance neuromuscular performance during aging—a crucial edge for any triathlete facing the grind of multiple disciplines.

Practical Guidelines for Female Triathletes Over 40

If you're a woman over 40 training for triathlons or other endurance events and considering creatine, here’s what science recommends:

1. Start with 3–5 grams per day: No need for loading phases. Just a small, consistent daily dose.
   
   

2. Stay hydrated: Standard triathlon/endurance sport hydration practices apply, but creatine doesn’t require extra precautions.
   
   

3. Be consistent: Benefits accrue over time, so daily use (not just around races) is key.
   
   

4. Pair it with strength and interval training: Creatine shines when combined with demanding workouts—just like the ones in your training plan.
   
   

Fueling the Next Chapter of Your Over 40 Body

For the growing community of female triathletes over 40, creatine supplementation offers a compelling, science-backed way to optimize training, enhance recovery, and support long-term brain and muscle health. It’s not about chasing youth—it’s about powerfully supporting the body and brain through smart, intentional fueling.

If you need actual results, look at mine. Remember I mentioned I have declining brain function, weakness, increased need for recovery, and after adding in a consistent 5g of creatine, daily, for about 2 months I really started to feel the difference.

Triathlon is as much about resilience as it is speed—and creatine may just be another tool in your endurance toolkit, helping you push longer, recover faster, and stay sharp from swim start to finish line.

1. Eventbrite Report. (2014). Endurance Sports Participant Study. Retrieved from https://eventbrite-s3.s3.amazonaws.com/marketing/britepapers/Endurance_Report_Survey.pdf

2. Cooper, R., et al. (2012, July 20). Creatine supplementation with specific view to exercise/sports performance: an update. Retrieved from https://pubmed.ncbi.nlm.nih.gov/22817979/

3. Buford, T., et al. (2007, August 30). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/

4. Candow, D., et al. (2023, June 27). “Heads Up” for Creatine Supplementation and its Potential Applications for Brain Health and Function. Retrieved from https://pubmed.ncbi.nlm.nih.gov/37368234/

5. Rae, C., Digney, A., McEwan, S., & Bates, T. (2003, October 22). Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1691485/

6. Fernández-Landa, J. et al. (2023, May). Effects of Creatine Monohydrate on Endurance Performance in a Trained Population: A Systematic Review and Meta-analysis. Retrieved from https://pubmed.ncbi.nlm.nih.gov/36877404/

7. Gras, D., et al. (2021, December 3). Creatine supplementation and VO2max: a systematic review and meta-analysis. Retrieved from https://pubmed.ncbi.nlm.nih.gov/34859731/

8. Dalbo, V. et al. (2008, July). Putting to rest the myth of creatine supplementation leading to muscle cramps and dehydration. Retrieved from https://pubmed.ncbi.nlm.nih.gov/18184753/

9. Lopez, R., et al. (2009, April). Does Creatine Supplementation Hinder Exercise Heat Tolerance or Hydration Status? A Systematic Review With Meta-Analyses. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2657025/

10. Kreider, R., et al. (2017, June). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Retrieved from https://pubmed.ncbi.nlm.nih.gov/28615996/

11. Poortmans, J. & Francaux, M. (2000, September). Adverse effects of creatine supplementation: fact or fiction? Retrieved from https://pubmed.ncbi.nlm.nih.gov/10999421/

12. Antonia, J., et al. (2021, February).Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Retrieved from https://pubmed.ncbi.nlm.nih.gov/33557850/

13. Bemben, M. & Lamont, H. (2005). Creatine supplementation and exercise

performance: recent findings. Retrieved from

            https://pubmed.ncbi.nlm.nih.gov/15707376/

Hot Flashes and Hot Miles: Heat Acclimation for the Endurance Athlete Over 40

 Two short summers ago, I discovered that my body had apparently decided it was a portable furnace. Bedtime became a nightly inferno. I’d overheat so badly I had to change clothes multiple times a night and sleep on ice packs like some sweaty, menopausal snow leopard.

But it didn’t stop there. My waking hours joined the heat wave party. Midday “heat storms” left me drenched, drained, and sometimes skipping training altogether—not because I was lazy, but because I felt like my core temp was sponsored by a dying star.  At one point, even my scent changed. Yes, ladies, it can happen: when estrogen levels plummet and testosterone doesn’t follow suit, you may find yourself with the aroma of a gym sock in a hockey bag.

One day, after pushing through a CrossFit workout, I came home… ripe. My 14-year-old cat, normally a loyal shadow, sniffed me, gave me the “what-fresh-hell-is-this” face—ears back, lip curled—and didn’t want her normal cuddles. That was my wake-up call. It was time for change.

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🔥 The Heat Is On: Why Acclimating Matters

So what’s happening to our bodies after 40—and why is the heat so pronounced?

• Aging slows our cooling system: We sweat less efficiently, and our bodies don’t regulate internal temp as fast as it used to.
  
  

• Estrogen is peace-ing out: Hormonal decline means reduced blood flow to the skin, impairing our ability to shed heat.
  
  

• Hot flashes and heat training don’t mix well: Surprise sweat attacks mess with consistency and motivation.
  
  

• Dehydration risk rises: The thirst signal weakens, and fluid absorption slows—this can tank performance and recovery.
  
  

• Recovery time increases: The older we get, the more our bodies need smart recovery—add heat, and it’s going to take longer.
  
  

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🧠 Smart Strategies for Training in Heat, with Changing Hormones

Here’s how to train with the heat instead of fighting it like a gladiator in a sauna.

1. Start Small and Progress Slowly

• Begin with either shorter bouts or lower intensity workouts during the adaptation phase when training in the heat of the day.
  
  

• Build up slowly over 14 days or more—your body needs time to adapt.
  
  

2. Hydrate Like It’s Your Job

• Aim to drink before you're thirsty. Carry a bottle around with you
  
  

• Use electrolytes. An example of a workout up to 90 minutes: Start with a sodium solution of 250 mg combined with 4 grams of carbohydrate plus potassium, magnesium and calcium. This will help shuttle water through the intestines into the vessels better than over the counter drinks mixes that have a higher carb solution,  above 3.5% is considered high. The above example can be as simple as 1/16th tsp of salt with 1 tsp of maple syrup in 16 ounces of water. 

• Pro tip: Most sports drinks are too concentrated with sugar to allow the water to be absorbed. Make sure if you like to drink your calories, you ALSO have a bottle with just electrolytes. 

• Post-menopausal women may need to monitor sodium loss more closely, especially if you’re a salty sweater. Meaning you may need more salt than this suggestion. To find out what you need you can take a sweat test.
  
  
  

3. Pre-Cool Before You Boil

• Use ice towels, frozen water bottles down your sports bra, or a chilly drink before workouts.
  
  

• Wear loose, light-colored gear. Tight black leggings at noon? Bold choice. Regretful one possibly. Having the ability for air to flow will allow cooling to happen better.
  
  

• Pro hack: Toss your bandana or handheld water bottle in the freezer before you head out.
  
  

4. Time It Right

• In the beginning, Train early or late—before the sun reaches “surface of Mercury” levels.
  
  

• Save the heat training for your zone 2 and 3 levels of output. You’re trying to build resilience right now.
  
  
  

5. Know Your Limits, And Your Laundry Threshold

• If your heart rate is unusually high for extended periods of time, or you feel lightheaded, cut it short.
  
  

• Be mindful of warning signs: chills, goosebumps, nausea, dizziness, the feeling you’re on a tilt-a-whirl while out at sea.

• Beta-alanine can be used by women in the menopause transition who suffer hot flashes. A dose of beta-alanine, which helps open your blood vessels, before you head out can help ward them off and help your body shuttle blood where it needs to go to keep you cool. The typical recommended dose is 4 to 6 grams. Some people get pins and needles sensations at the higher end of that recommended dose. So start low.

• Don't forget sunscreen - sunburn reduces your skin's ability to cool you.

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💪 Final Words for Keeping Your Sanity while your body and the environment is on fire

So yes, it’s hot. You’re hot. Your cat is concerned. But here’s the thing: you’re not broken—you just have to be more aware and focussed on your adaptation period—especially when your body is behaving like it’s throwing its own climate protest.

Acclimating to heat in your 40s and beyond isn’t just about training harder; it’s about training smarter. It's about honoring your hormones, acknowledging your changing  physiology, and using all the tools at your disposal.

Whether you’re building up for a summer race, chasing PRs, or just trying to stay consistent through another menopausal monsoon, remember: your body isn’t fighting you. It’s talking to you. And now, you know how to listen.

So hydrate, layer smart, pack that ice bandana, and keep showing up. Because while hot flashes might come and go, I want your ability to train and enjoy fitness to stay.

The Power of Consistency: Training Smarter After 40

 At some point after 40, many of us discover that training doesn’t feel quite like it used to. Maybe recovery takes longer. Maybe life feels fuller—more responsibilities, less time. But for female endurance athletes (and the men training alongside them), one truth becomes increasingly clear: consistency matters more than ever.

It’s no longer about pushing harder—it’s about showing up, again and again. Consistency is what builds long-term strength and durability. It helps you stay injury-free, maintain your motivation, and keep moving toward your goals, even when life pulls at you from every direction. It’s the quiet, steady force that carries you across the finish line—not just of races, but of decades of active living.

And yet, staying consistent can feel anything but easy.

This post is important to me because, over the past six months, I’ve fallen off my regular training schedule—and it’s been a fight to get back into a routine that feels good. I want to share why consistency becomes even more critical after 40, what tends to get in the way, and—most importantly—how to create a routine that supports your athletic life now and into the years ahead.

As I discussed in my last blog, Over 40 and Feeling Sore, there are real hurdles that come with this phase of life—especially for women. Hormone levels don’t just dip; they plunge. While men experience a gradual hormonal decline over several decades, women often fall off a cliff. And these shifting hormones impact everything from energy and sleep to recovery and mood.

Remember when you could take a month off training in your 20s or 30s, then jump right back in without much issue? Try that now, and your body might rebel. Injury risk skyrockets. Recovery drags. That “quick restart” might take weeks—or months—just to undo.

For me, the tipping point was menopause. My perimenopause experience wasn’t terrible—I had hot flashes, poor sleep, and some brain fog—but once I crossed that 12-month mark, everything intensified. Symptoms hit harder. Sleep quality tanked. Fatigue took over. Meanwhile, my business was growing rapidly, and I wasn’t managing my time well. Training took a backseat.

That break from exercise led to a downward spiral—body pain, stiffness, a rising resting heart rate, falling HRV (heart rate variability), and a noticeable dip in my general sense of well-being. And yet, I knew the antidote wasn’t intensity. It was consistency.

Why Consistency Beats Intensity After 40

When you're over 40, it's tempting to think you can "make up" for lost time with a few hard sessions. But the truth is, intensity without consistency is a fast track to burnout, injury, or complete derailment. At this stage in life, our bodies simply don’t bounce back the way they used to—and that’s not a sign of weakness. It’s biology.

Consistency builds resilience. Training regularly—even if the sessions are shorter or less intense—keeps your body in a rhythm. Your joints stay lubricated, muscles stay engaged, and cardiovascular fitness stays within reach. It's like tending a garden—pull a few weeds every day, and your plants thrive. Ignore it for a week, and suddenly the jungle fights back.

Intensity demands recovery—and that recovery takes longer now. A tough interval session or long run can leave you wiped for days if your hormonal and nervous systems are already under strain. Cortisol, our stress hormone, tends to stay elevated longer as we age, especially in women navigating perimenopause and menopause. Add in poor sleep, emotional stress, and life obligations, and your body simply doesn’t process stress the same way it once did.

What’s sustainable is what works. The workouts that “count” are the ones you can keep doing—week after week, month after month. The more consistent you are, the more your body adapts gradually and positively. And that adaptation leads to real progress: stronger muscles, better mobility, more energy, and fewer setbacks.

I used to chase intensity as my way of feeling “fit.” If I wasn’t pouring sweat or collapsing at the end of a workout, I felt like I hadn’t done enough. But now I’ve seen the toll that takes—and I’ve learned that slow, steady progress feels better, lasts longer, and gets me back to a place where I can enjoy training again.

Remember: What matters is not perfection—it’s compassion. Give yourself grace. Recognize the place you’re in. And know that consistency isn’t about never missing a day. It’s about learning to return to yourself, again and again, even when it’s hard.

My 4 Tips for Staying Consistent

Consistency doesn’t happen by accident—it’s something you create. And like any long-term habit, it’s built with intention, flexibility, and the right tools for where you are now, not where you used to be.

1. Schedule workouts like appointments.
Treat your training time the same way you would a meeting with a client or a doctor’s visit—it’s a non-negotiable. Put it on your calendar, and try to protect that time from other obligations. You don’t need hours; even 20-30 minutes counts. The key is showing up regularly, not perfectly.

2. Lean into routines and rituals.
Habits thrive on cues. Whether it’s putting on your workout clothes right after your morning coffee, taking a short walk before dinner, or stretching while your afternoon tea brews, routines reduce decision fatigue. The more automatic it feels, the less energy you waste talking yourself into or out of it.

3. Find your community—or create one.
Consistency is easier when you’re not doing it alone. That could mean a running buddy, a local training group, or even a text thread with like-minded friends. Accountability doesn’t have to be formal—it just has to keep you connected and supported. Sharing struggles and celebrating wins together can keep the spark alive when motivation dips.

4. Adjust your expectations.
This might be the most powerful shift of all. Progress doesn’t mean smashing PRs or training 6 days a week. It means showing up, listening to your body, and stacking small wins. Let go of “all or nothing” thinking, it’s exhausting and not helpful. Sometimes, your best workout is the one you almost skipped.

Consistency isn’t built on motivation—it’s built on systems, support, and self-compassion. The more you tailor your tools to your real life, the more consistent and enjoyable your training will become.

Progress, Not Perfection

If there’s one thing I hope you take from this, it’s this: you don’t need to be perfect—just present. Consistency after 40 isn’t about flawless streaks or intense schedules. It’s about returning to yourself, again and again, in the midst of everything else life brings.

There will be missed workouts, off days, and stretches where it feels harder than it should. That’s normal. What matters most is that you keep showing up—in whatever way you can.

You are still an athlete. You are still capable. And the effort you put in today, even if it feels small, is building the foundation for years of strength, energy, and confidence to come.

Show up for yourself. Your future self will thank you.

Over 40 and Feeling Sore? How to Make Exercise Hurt Less

I work with women of all ages, but in my over 40 crowd (myself included), I see an increase in post exercise soreness. This happens even when they’re lifting/training properly and under my supervision, yet they end up feeling sore for days afterward. This excess soreness (more than before they hit their 40’s, and for much less work), causes them to never be able to find a routine, because they’re always finding themselves taking too long of a recovery which puts them back at square one.

This doesn’t just happen to my new-to-lifting ladies. It happens to my longtime exercisers who hit or are near the peri/post menopause point in life, and it’s happening to me too. I find myself the day after a hard workout with more delayed onset muscle soreness (DOMS)—the stiff, achy muscle pain that makes it hard to walk down stairs or even sit down to pee—after training than I ever had before. The stiffness is amplified when I have a rest day and do nothing on my rest day instead of gentle mobility exercises. 

Once women reach the menopause transition (which generally happens in the mid 40’s, but can happen anytime from the late 30s onward), they can struggle to recover as quickly from workouts because their bodies have a harder time repairing exercise damage with fluctuating hormones due to perimenopause, and less to no estrogen due to postmenopause.

Because both estrogen and progesterone have anti-inflammatory properties, it’s also common for women to experience more musculoskeletal pain in general during this time. I found out through following the Feisty Menopause group that there is even a name for it: the musculoskeletal syndrome of menopause. The good news is you can do something about it. 

Top 3 Things You Can Do to Hurt Less

Warm Up/Cool Down

Let me start with a few things most of us skipped when we were younger; getting proper warm ups, cool downs, and taking rest/recovery days. A rest day now isn’t going to cut it by sitting on the couch and doing nothing now. You are going to have to move, gently, carefully, with focus, attention to detail and be cautious of your intensity. I use my recovery day as a day to really dial in my mobility practice. Feel into what needs attention and work on it. If you are unsure where to start, I practice Functional Range Conditioning principles, FRC for short. This teaches you how to move your joints in a systematic way to not only improve joint function, but also decrease overall aches and pains, AND improve strength. See one of my videos here.

Prioritize your sleep 

This is when your body does its best recovery. During sleep your body releases growth hormones that stimulate muscle repair and growth and help to regenerate cells. Getting the proper amount of sleep has many more benefits like, helps improve immune system function, stress reduction, memory consolidation, energy conservation and storage, hormone regulation, and improved mood and cognitive function. 

FUEL

And, last but certainly not least, fuel yourself before and after exercise, so your body has the building blocks it needs to restock your energy stores and repair your muscles. Fueling and protein, you’re probably tired of hearing about protein. But, the hard truth is that we need more of this macronutrient along with BCAA’s (especially Leucine) and Creatine (helps to counteract the menopause-related decline in muscle, bone, and strength by reducing inflammation, oxidative stress, and serum markers of bone resorption to stimulate muscle protein synthesis). Research papers on protein and DOMS are lacking for midlife women. However, the big takeaway is that post exercise protein is really working for so many women. To make the most of it, you’ll need to aim for 30 grams of protein at each meal and eat protein rich snacks after hard workouts. So, why not give it a try.

Other Things To Keep In Mind

Eating an anti-inflammatory diet, rich in anti-inflammatory foods such as fruits and vegetables and omega-3 rich foods has been shown to help reduce exercise induced muscle damage and perceived soreness. Stay hydrated. There’s some evidence that dehydration can worsen DOMS, so stay on top of your fluid intake. According to the Mayo Clinic, the recommended daily amount for women is 2.7 liters or 11.5 cups a day, and more when you’re active.

Creatine: The generally recommended dose of 3 to 5 grams a day of creatine monohydrate to help reduce the post-exercise inflammatory response and reduce muscle damage and soreness in the days following hard exercise. 

Cold Plunge/Therapy is on many people's minds. You hear about them popping up in your local gym, or at a specific hot/cold therapy center. Research has been showing that cold water immersion may have a positive effect on recovery after cardiovascular exercise by reducing inflammation (helpful for menopause) and soreness, and has even been shown to improve nervous system function. However it has also shown negative effects on post strength training sessions in that it blunts the body's ability to build muscle, not a great thing for postmenopausal women. 

Massage your muscles. There is some evidence that massage and self massage tools like the massage stick or massage guns, and foam rollers can help prevent or reduce DOMS. 

Consider hormone therapy, but talk to a specialist not your GP or OBGYN. Their knowledge is NOT in peri/menopause related issues. There’s some evidence (clients testimonials and my own experience) that menopausal hormone therapy can help with symptoms of the musculoskeletal syndrome of menopause, particularly joint pain, and pain caused by inflammation.

Check your thyroid. Finally, you’re more likely to experience DOMS if you have low thyroid levels. Underactive thyroid is somewhat common in midlife women going through menopause, so if pain persists, it’s worth a check up.

*Other Reading:

Anti Inflammatory Diet

Mayo Clinic Water Paper

Feisty Menopause Article on Leucine and Protein

Low Thyroid Causing Joint Pain

Cold Plunge/Therapy

Hormone Therapy Specialists 1: Midi Health

Hormone Therapy Specialists 2: Elizabeth Greenfield Functional Wellness

Items You Can Purchase:

Massage stick

Massage guns

Foam Roller

Training Zones: Why, When and How

Imagine this, you decide to enter in your first triathlon, and you sign up with a coach. Once your coach has on-boarded you with their system, you look at your training peaks and the fist thing on your plan is…Zone 2 easy run for 40 minutes with 3 x 60 seconds at Zone 4. What the heck is a Zone 2 run, and what the heck is Zone 4?

When I talk about zones, it is the difference between intensity of exercise that determines these zones. In most cases, we use heart rate to determine the zones. These Zones are numbered 1 through 5, or sometimes given names like, Recovery, Endurance, Tempo, Threshold, SuperThreshold, and Maximum output for example. While training for sport, all the different zones are necessary for performance improvement, Zone 2 training is by far the most important part of the endurance training program. The purpose of each training zone is to elicit specific physiological and metabolic adaptations in order to improve performance, and it's important to know what physiological and metabolic adaptations occur while in each zone and how they can be improved in training.

To understand this, first we need to have an understanding of basic physiology and muscle metabolism. Through our 3 main energy systems we can train for all types of activity. Let’s break it down.

Energy Systems

Three energy systems contribute different amounts towards re-synthesizing the compound Adenosine Triphosphate (ATP), the "energy currency" of our body. With the help of our mitochondria which processes ATP, our muscles make the contractions for movement. The main energy system we utilize depends on the intensity, type and duration of the exercise being performed, as well as the fuel sources available and the fitness levels of the individual. These systems are also dependent on whether we use oxygen (aerobic) or not (anaerobic). They are:

1. The ATP-CP System (Anaerobic): lasts up to about 10 seconds of very high intensity efforts. An example of this would be doing an explosive Olympic lift, or a 100 meter sprint. The ATP-CP system uses a stored molecule in the muscle called creatine phosphate (CP) to resynthesize ATP. It is the breakdown of this molecule that releases the energy needed to rejoin the ADP and free phosphate to form ATP. This system is anaerobic as it works without oxygen, and does not produce any waste products. This is Zone 5 & 5+

2. The Lactate System (Anaerobic): is the active system used from 30 seconds to 3 minutes of high intensity efforts. An example of this would be doing a set of HIITS, and anything up to about an 800 meter sprint. The Lactate system uses glucose to help create ATP. It breaks down the glucose molecule into pyruvic acid through anaerobic glycolysis (the splitting of sugars). Through this anaerobic glycolysis system chemical energy is released and used to synthesize two ATP molecules for every glucose molecule used. This is Zone 4.

3. The Aerobic System: this is the active system our body uses to sustain long duration low intensity efforts. Duration wise, think 5k, 10k and up. This system needs oxygen to be present for the creation of ATP and will use one of three processes to create it, Aerobic glycolysis, Krebs cycle or Electron transport chain (feel free to look those up if you are curious I’m not going to get that deep into the science). It's a slow process and thus is used for lower intensity demands but can continue for long periods of time. This is Zone 1, 2 and 3.






**Found this chart on a Google search, not my own. It gives a good visual of what I was talking about as far as how long each energy system lasts, and that there is some overlap between them.**


Physiological and Metabolic Adaptations of Zone 2 Training

Performing most of your training in Zone 2 will help you build endurance, durability and strength. In addition, these easy training sessions help you...

1. Increase the number and density of your mitochondria - as you know from reading earlier the mitochondria is where the muscle gets its energy to create muscle contractions.

2. Increased capillary pathways - means more oxygen carrying capacity, and more ability to keep going.

3. Increase Stroke volume - amount of blood pumped out of your heart per beat; more blood means more oxygen and longer duration exercise.

4. Increased Fat burning capability - your body can more easily access the fat and use it for energy.

5. Increased lactate clearance - the mitochondria has the ability to break down the lactate and reuse it.

6. Increased blood plasma - the liquid part of the blood that carries cells and proteins.

7. Allows you to increase your training volume without beating up your body.


How Do You Find You Zone 2

This is based on heart rate, and there are a couple ways to calculate it. If you do not have a heart rate monitor or prefer not to use one, using nasal breathing can help keep you in zone 2 in the beginning of your training. But, as you become more fit, your body will adapt and it really is helpful to use and track your heart rate. The best way to track heart rate is with the use of a chest strap.

One of the best ways to get started with heart rate training is to calculate your heart rate reserve (HRR). First start with gathering the following numbers:

1. Max Heart Rate: 220 - your age = MHR

2. Find your Resting Heart rate (RHR), this is taken immediately when you wake up, before sitting up.

3. Find your Heart Rate Reserve (HRR): Subtracting your Resting Heart Rate from your Max Heart Rate.

4. Multiply HRR by the Zone percentage you want to calculate, Zone 2 = 65-75% of MHR

5. Add back in your RHR to each of the calculated numbers in #4 to get your range for Zone 2.

For the other zones, the ranges are: Zone 3 multiply by 75-85%; Zone 4 multiply by 85-95%; Zone 5 multiply by 95-100%; Zone 5+ anything higher than Zone 5.

Here is an example: Let's say you are 40 years old, with a resting heart rate of 50 beats per minute.
MHR - RHR = HRR
(HRR x 65%) + RHR = Lower end Zone 2
(HRR x 75%) + RHR = Higher end Zone 2
220 - 40 = 180 MHR
180 - 50 = 130 HRR
130 x 65% = 84.5
130 x 75% = 97.5
88.4 + 50 = 138.4, Zone 2 low end
97.5 + 50 = 147.5, Zone 2 high end

According to this method this person's Zone 2 Heart Rate is 134 to 146 beats. This means in order for this person to train at a Zone 2 training threshold they would need to keep their heart rate in that range. Now this isn't the most accurate way to get your zones, but it's the best way for someone new to heart rate training, or just new to training in general. If you are interested in the more advanced method of attaining your actual Zone 2 threshold please feel free to ask me for help.

What About Zone 3?

You may have noticed I did not mention Zone 3 in the energy systems above. The reason is that Zone 3 is this grey area in performance training. Your body uses a mix of Lactate and Aerobic systems, with no specific ratio of either. So when you hang out in the Zone 3 "Grey Zone" your body isn't getting the best adaptations it can due to the mixing of the systems. In this zone you aren't going fast enough to improve speed or power, and you aren't going slow enough to improve the cardiovascular benefits mentioned earlier, plus the recovery time from Zone 3 comes at a high price.

When to Train the Zones

If you are training for an event, you’re going to want to start with building your base of fitness, Zone 2. This should be started as soon as you begin your training plan, and will last throughout your entire training up to your event. Let’s say you’ve got a 4 month training plan. You will want to get into some Zone 4 and 5 training intervals in that second month of training for short periods of time with significant recovery. Then in months 3 and 4 you’re going to start building up the number of intervals, or the length of time of the intervals in that zone 4-5 range. This is obviously just a basic starting point. A coach would be able to help you determine when these changes need to be made.

Wrap Up

Knowing what your heart rate training zones are will benefit you in many ways. It's not just for endurance athletes, but also those trying to keep a general health and fitness routine. So the next time you head out for your workout, make sure you know what the purpose of your training session is, and know what zone or zones you should be working out in.

My Story: The Beginning of Perimenopause and How I Dealt With It

If you're like me, maybe you’ve been going through the issues that arise during perimenopause, but didn't recognize that's what was happening. You might not have known the reason you aren't sleeping well at night, having difficulty feeling comfortable in mild to moderate temperature changes, have GI bloating, or a slew of other things that may actually be associated with perimenopause. Or, perhaps you’ve noticed your body's ability to train the way you did last year is just not the same. Yep, another issue related to perimenopause.

Recognizing the Signs of Perimenopause

I didn't recognize the signs, even though I work with women and tell them about this stuff all the time. Can you believe that? Why did this happen? Why did I not know when it was happening to me that it was perimenopause and not just stress related, or as many people say, it's just in your head. Yep, women are given that response so often it's infuriating.

I didn't realize the issues because I was so focused on other things, as so many women are. I didn't have time to really feel into my own needs. And when I did, all I had time for was catching up on sleep, or trying to. Another perimenopause related symptom is difficulty getting to sleep and or staying asleep, I had the latter.

The Dismissal of Women's Symptoms in Healthcare

All this started for me near the end of 2022. It started with irregular periods. Irregular in both amount of time they would last, to amount of blood loss, to the increasing pain getting so bad I was getting migraines, vertigo, and nausea from them. I just figured it was because I wasn't sleeping well. So I ignored it. I did mention to my doctor my lack of sleep issues, and I was just told to take some melatonin. I was NEVER asked about any other symptoms, nor did menopause come into the conversation.

A year later, summer of 2023, I was noticing my body getting smaller. And not in a good way. I've always been lean but muscular. My muscles were getting smaller with the same amount of lifting and training. To top it off, I was having debilitating hot flashes, to the tune of a dozen or more a day, and they were so bad that I would pack extra clothes with me to work to change when I needed. What the hell! This was when I knew something was wrong. Again I went to my doctor, and again I was never asked further questions, nor was I told it might be perimenopause. Keep in mind I was 45 at the time, so well within the range for it to start. Instead this time I was told to take black cohosh (supposedly for the hot flashes) and keep taking melatonin. I never did take melatonin, just too many possible side effects.

Searching for Answers: My Journey to Understanding

At this point it has been over a year of suffering. I had enough of no one caring, and no one with knowledge to help me. At that point I met with a friend of a client. Unbeknownst to me this person just happened to be involved with Midi health. After meeting with her, I filled out one of their intake forms and made an appointment. This was the beginning of some major positive changes and much relief.

At first I was resistant to taking hormones. Not because of any fear of cancer, but instead I feared how much it would cost to go on this, and what if the US took away my ability to access the hormones. I didn't want to have to go backwards. So my goal was to see if doing more conservative things would help me. During the next 10 months, we tried several different protocols to deal with the hot flashes, inability to sleep, brain fog/memory issues, anxiety and muscle loss. It just wasn't working. I also passed the point of no period for 12 straight months and was now considered to be post menopause.

What Are My Options?

I'd had enough and chatted with a new amazing health care professional who understood me and my issues. We did a full blood panel. I'm telling you they took 12 vials of blood. I learned that in addition to my hot flashes, muscle loss, and memory issues, I also had high cholesterol (high on the bad stuff and low on the good stuff), low iron, no estrogen or testosterone, and had huge platelets that were causing my lightheadedness and a couple other things. At this point it was time to make a decision on hormones to help even all those issues out, or take nasty medications that have so many other side effects it makes your head spin.

Hormones, Nutrition, and Strength Training: A New Approach

I've now been on a low dose of estrogen and progesterone for 6 months in addition to daily creatine, BCAA's, no processed food (super hard to do), more protein, Omega3 and Iodine, and have had a complete end to the hot flashes. Yay, no more multi outfit days, unless I'm riding, running and lifting. I've also stopped losing muscle mass, but not yet put any on. My brain fog is nearly gone, and I'm sleeping again.

We will do another blood test in 3 more months to check in on the cholesterol and other issues, but for now I'm feeling back to normal. Or my new normal. I'm still training hard, and in fact am lifting more than I have been in the past, 180 pound deadlifts and 160 pound squats. I'm also putting out more power on my bike and in my runs because of my extra time in the gym.

Advocating for Yourself: Finding the Right Support

If you're like me and are having trouble with not feeling yourself, don't let a doctor tell you you're fine and just take melatonin or whatever they try to pass off on you. Look for someone else, someone with the training and knowledge in peri and post menopause. You wouldn't go get a coach that only coaches soccer to train you as an endurance sport athlete, so why get a doctor who isn't trained in your needs to care for you?