By Rebecca Jones
Photos:
Andy Robson,
Alex Bowyer,
Kevin Jones,
Adam Smith,
Jake Southern,
Jack Ledwith and
Ant Mitchell
Thank you
To the Royal Air Force, BAE Systems and the Nuffield Trust for supporting me.
Post maternity return to paddling
Very early in my return to paddling, I read an online piece by British Canoeing about Mums returning to paddling after having a baby. I’ll be brutally honest, my body was in pieces, and I’d previously been a relatively good and competitive paddler, the advice provided was unhelpful and felt condescending. The advice contained lines such as, “Leave your baby with someone you trust.” Yep, thanks for that, Einstein. In my post-baby sulk, where I couldn’t even do a single sit-up, I left a snarky comment along the lines of “Thanks, but that’s not good enough.” Every woman’s journey is different, and my story didn’t want to end with flat water touring. So here is my attempt at starting that conversation that I was fortunate enough to have with epic paddler and mum of three, Paula.
Pregnancy paddling
I was pregnant during 2020 and 2021. My experience was littered with lockdowns. This was important to me as I think there is some ‘use it or lose it’ in muscle memory. I paddled the Swale in high water, trained freestyle at Nottingham, and competed at the Tri-Service competition we managed to put on during covid. The key that helped keep me on the water and training was good accommodation for rest periods and nights.
In terms of training, I kept going with my usual strength and conditioning when gyms were open. I had mixed reactions from instructors, especially when I was noticeably pregnant, but the supportive PTs made it worthwhile. In my third trimester, I found kettlebell classes and swimming a good alternative to turbo heavy lifting. At that point, I was all about maintenance than ‘gainz’.
My main take away at this point was that you and your body know best. You can’t do something your body isn’t comfortable with. I stopped running early because I didn’t like how it felt, but spin biking was a good alternative.
I was also fortunate to be supported by my coach, Lowri Davies of Flowfree. She was not daunted at all and trusted me. Although, her face when I rolled up after a whoopsie doing a fun run of Town Falls was quite the picture.
A lot of women comment that they’re worried about rolling when pregnant. This is something I didn’t find an issue with, but I will caveat that. I paddle freestyle, and the roll is just another stroke. It may feel funny if you aren’t used to rolling so frequently.
Now for a word on midwife support, I didn’t have any. My midwife was completely anti-paddling. However, I’d paddled on and off for nearly 33 years, so I trusted my judgment and body there. I imagine for someone less experienced, this lack of support could have been off-putting.
Once the baby arrives
At this point, I need to reiterate that every mother’s lived experience is very different, and I can only talk about mine. I can’t advise about post-section/traumatic birth recovery or breastfeeding.
I had an unassisted quick delivery, and I walked out of the hospital six hours after I arrived there. My friends also quickly pointed out that our son is a bit of a unicorn baby; he was a sleeper and not physically demanding. This is another element of post-baby paddling that is out of your control.
This meant in terms of recovery after my quick and easy delivery; we went for a family walk to the coffee shop and back. It was two miles, and I felt wiped out.
Mummy MOT
Once we’d gotten over the shock and awe of having a newborn, I felt like I needed to get cracking. I had had regular self-funded physiotherapy during my pregnancy to keep me niggle free. I had a ‘Mummy MOT’ at three weeks which confirmed that my abdominal muscles had not yet gone back together. This put pay for my desire to get in my garage gym. However, I started to go crackers at four weeks, so I went for a 5k run (not recommended).
Undeterred, I had another ‘Mummy MOT’ at six weeks. This was a positive experience as my abdominals were knitted together, and I was good to go. Diastatis recti would undoubtedly have held me back. If you still have a gap in your abs after eight weeks, seek medical advice.
Having learned from my running experience, I hopped on my row erg and started to row 5k daily whilst our son was napping (again, unicorn child, I know not everyone gets this luxury).
Physical points to note for me at this stage were deflated glutes, saggy abdominals and squishy muscles that had once been solid. I would be lying if I said I didn’t find this depressing. I know modern society has pressures to snap back, but for me, it was about feel and function, and I just really wanted mine to function for me again.
Cue Lowri being a legend again. She was coaching some other RAF paddlers at Nottingham and invited me along for a little dabble. There was no pressure; I took my ‘big boat’ and my ‘little boat’. However, I did say I was just going to paddle the course, I wasn’t going to surf inlet gate, and I wasn’t going to try freestyle. As I’ve previously mentioned, I’m an obstinate individual and found myself in my GuiGui in the inlet gate, going for and landing an (albeit not snappy) loop seven weeks postpartum. I had a good carp afterwards but didn’t swim. Winning!
This was fantastic for my mental health and reassured me good kayaking was still in my future.
No challenge, no change
This was as close to ground zero for fitness as I had been for 20 years, and I had no idea where to start. I found a local PT who aligned with my values; Naomi at Strong 21 Training turned out to be an absolute diamond. I booked on to a ‘Mummy and Me’ class. My home gym rowing had gotten me to a stage where I was a bit beyond this, but I would recommend that sort of class as a good benchmark.
Naomi invited me to come to her CrossFit-inspired WOD classes, and this is where my fitness and strength took off. Naomi transformed my training and had 121 Olympic lifting sessions and WOD classes. I can wholly recommend coaching regarding returning to full fitness postpartum. Naomi took all the planning out of my hands, and all I needed to do was show up with or without our child. I cannot thank Naomi enough for building a community whose aim was strength and health. Her social media handle is @Strong21Fitness, and I know she has some exciting projects in the pipeline, so it is worth a follow.
I have had to work so hard to rebuild my core and glutes. It hasn’t been easy; there was a lot of hot mess and swearing. However, if it’s important to you, then do it. I couldn’t cope with feeling like a puddle of human. Find a supportive gym or PT who will feed your baby Weetabix whilst you work out.
Naomi also wrote me a nutrition plan and sorted my diet to best match my goals. I’ve mentioned the D word there, but I had weight to lose, and it’s as simple as that.
Return to competition, CrossFit and Olympic lifting
I had one aim in my mind once I’d gotten myself back into some sort of shape to compete for the Royal Air Force and myself again.
My experience was that CrossFit-style WODs were a quick and effective way to get my core back together with some progressive overload strength sessions. This won’t suit everyone I know. WODs are quick and challenging workouts that will leave you running to the big bucket in the gym. However, when you’re busy, parent or otherwise, it’s easier to find 30-45 minutes than two hours.
I had always done the ‘big five’ lifts (Back Squat, Deadlift, Bench Press, Row and Press), but Naomi introduced me to Olympic lifting. This was particularly effective for both postpartum health and kayaking. We worked on snatches, jerks and barbell complexes. This was particularly good for kayaking as it was more dynamic and akin to the sort of movements we do. A valuable online source my partner found was Sonny Webster, and his focus on mobility also suits white water kayaking.
My return to competition has been mixed. Sometimes I have enjoyed it (GB Championships 2021), and sometimes I have hated every minute (GB Selections 2021 – apologies to all the people I cried on). I think some of this is linked to the low-grade post-natal depression I was subsequently diagnosed with. I am working on reframing competition in my head.
Postpartum kayaking
I’ve had a quick return; I know that. I have been lucky enough to have grandparents happy to do some babysitting whilst I train and a partner who has officially watched more kayaking than he ever really wanted to. I’ve been creeking in Scotland, and I was surprised that my confidence remained relatively intact; this is a link to my strength and fitness.
I used my maternity leave to enjoy the freedom of midweek training. I jobbed for the RAF Sprint and Marathon team at the Inter-Services, where the strength and power I had developed helped me over the line. My racing partner El Bowyer was very patient in coping with the technique wobbles of putting a white water paddler in the back of a racing kayak.
Since returning to work as a Legal Officer in the RAF, I have found paddling harder to fit in. The lesson I am taking away from this is I need to communicate better with those around me. Kayaking has been important to me and remains so. I need to ask for help to do it now.
I joined my local CrossFit club and went down to the station gym. Making new friends who push me along has been invigorating, and it’s been great to get back into station gym life again. The key lesson I have learned is that in the absence of time on the water, time in the gym helps.
Lessons identified
Motherhood is not the end of competitive sport, high-level kayaking, fitness and strength if you don’t want it to be. It does take hard work at times, which will seem daunting, but getting the ‘old you’ back out is well worth it.
Ladies (all of you), don’t shy away from heavy weights; they’re the answer for muscle growth and good bone density. You don’t get bulky.
Fun. Make sure you have it in massive doses. In my case, it’s trying handstands and handstand press-ups to complete the ‘Diane’ WOD or laughing with your mates after having a (terrible) go at ‘Murph’. It’s also training with Lowri in the sun during the 2022 Heatwave and remembering that big front air loops are some of the most fun you can have.
Please get in touch if you want to chat, get some advice or discuss the finer points of flippy floppies. @BoatyBecca84 is back online and looking forward to the 2022/23 Hurley season.
A quick word about lady parts – lads, skip this bit if you’re squeamish
Now for the stuff we don’t talk about. Only 23% of women who give birth in the UK avoid perineal tearing. Your pelvic floor post-pregnancy has taken a hammering, no matter your method of delivery. Your bladder control may not be what it was. Activities I have found challenging for bladder control (again, I seem to have avoided the worst in both respects) have been skipping (expected) and pull-ups (that was a shock). However, I have actively worked on these activities instead of avoiding them. Your pelvic floor is a set of muscles the same as any other, and working them did improve symptoms.
I’ve recently started using Modi pants which are the way forward for hard gym workouts. However, other women may find that they boost confidence in remaining hydrated whilst kayaking if urinary incontinence is more of an issue. I like to be able to give things my all, so a little extra protection helps me to keep working.
https://www.nhs.uk/conditions/baby/support-and-services/your-post-pregnancy-body/
