Strength and conditioning is essential for endurance athletes. It boosts performance, prevents injuries and supports long-term health. For runners, cyclists and triathletes, S&C builds stronger muscles, improves efficiency and reduces the impact of ageing. It’s especially vital for women during perimenopause and menopause to maintain bone density, muscle mass and confidence in training and life.

Top tips to get the most out of Ironman or long-distance training during menopause, including recovery, fuelling, reducing stress and S&C.

My experience of Ironman training during perimenopause, including of fatigue, hormones, avoiding injuries, brain fog and how I adapted training through menopause.

It wasn’t til the shoulder pain stopped me swimming, the heart palpitations were interrupting my work that I knew I needed to change things.

I'd gone up a dress size, shoulder pain woke me every night and stopped me swimming, my heart was all over the place, and everything hurt!

Menopause is a pain in the bum but I’ve put my energy into focussing on the positives rather than wasting energy on things I can’t change.

I work with clients on menopause every day and I still needed my body to get out a megaphone to tell me what I was doing wasn’t working.