Namita Nayyar:
After competing at IRONMAN New Zealand earlier this month and then announcing your third pregnancy, how did you make the decision to race while very early pregnant? What conversations happened with your medical team and your family?
Jocelyn McCauley:
I’ve had 4 miscarriages trying for this 3rd baby. The last one was 10 weeks along. I did 70.3 Boise in my backyard but pulled out (planned) on the run because I was struggling with a bone injury. My family and I were all hanging out and enjoying all the friends around when I had the feeling I needed to run to the bathroom to check on things. I was bleeding. I ran out and told my husband we needed to leave right now. I called my midwife in the car and she said I could go to the ER or this could be fine and I could wait till Monday to get an ultrasound.
I didn’t feel like things were fine so we ended up in the ER and received the awful news. Many people would question my sanity to do yet another race while pregnant. Those people would have outdated information. Most “restrictions” in pregnancy have been shown to not be based in reality. There are some still shown to be valid but nothing saying that I shouldn’t or couldn’t race. I raced to prove that exercise and racing didn’t take my baby and fear doesn’t get to take me.
Namita Nayyar:
You have highlighted the need for better research on female athletes through pregnancy and postpartum. If you could commission one scientific study tomorrow, what question would you want it to answer? What does an optimized, evidence-based return-to-performance pathway actually look like for elite athletes from pregnancy through the first year postpartum?
Jocelyn McCauley:
Most guidance is overly cautious or too general. I want to know how athletes can come back best because right now women are navigating the most demanding transition of their career with guesswork instead of guidance.
Namita Nayyar:
How has motherhood—especially three pregnancies—changed your actual racing strategy? Do you take fewer risks, or paradoxically, more?
Jocelyn McCauley:
Fortunately Ironman distance racing isn’t extremely risky, but I am very much a different person when my racing personality comes out. I am there to do one job, win. I’ve pushed past the physiological boundaries many times but never “too” dangerously.
Namita Nayyar:
Walk us through a typical training week for you during early pregnancy versus a typical week when you are not pregnant. What modifications do you make automatically now?
Jocelyn McCauley:
Training makes me feel human so it is essential for me even through pregnancy. In or out of pregnancy I like to swim M-Sat, bike M-Sat and run 3-4 times a week. I take Sunday completely off to spend time with God and my family. I generally do shorter sessions in pregnancy and less intense. When I run I always wear a hip binder because all my ligaments are extremely lax. It helps me feel like my body isn’t just falling apart while I run.
Namita Nayyar:
What does a key “quality session” look like for Jocelyn McCauley in 2026? Please give us an exact workout example (e.g., bike intervals, long run with surges).
Jocelyn McCauley:
My favorite quality sessions are long rides on my bike in the time trial position. I love going out and doing a 4-5 hour ride with 4-6×30 min around IM power. My favorite quality runs are when my oldest rides her bike with me and we listen to an audio book or music together. The run would consist of 6x1km faster than threshold and then end with 30-45minutes of IM pace. My quality swims generally seem boring to most people but I love just getting into a rhythm. After warming up I would do 30×100 yds on a 1:30 sendoff but trying to come into the wall at 1:07.
Namita Nayyar:
You have now returned to elite form after two previous pregnancies. What is the single most important workout or habit that you have found accelerates your postpartum return faster than anything else?
Jocelyn McCauley:
Respecting recovery is the most important habit. That means that if recovery isn’t optimal or happening at all because of lack of sleep or not timing food well, I need to modify my workouts that day to respect the lack of recovery. I have learned the hard way that if you keep pushing when you aren’t recovered you will push yourself into injury, burnout, or just a plateau.
Namita Nayyar:
What is your honest advice about pelvic floor health for female endurance athletes who want multiple children and a long pro career?
Jocelyn McCauley:
Find a great pelvic floor PT and go to them before giving birth and after giving birth. Postpartum listen to your body and pay attention to the signs it’s giving you. I’ve heard of others training through rectal bleeds. If it doesn’t seem normal, it’s not.
Namita Nayyar:
How does your nutrition change across the phases: trying to conceive, pregnant, breastfeeding (if applicable), and full training again? Give us one specific change for each phase.
Jocelyn McCauley:
This may be a bit controversial. Because of the miscarriages and trying to get approved for a medication to help with that, but it being denied by anti-doping, I resorted to less mainstream treatments for fertility. One of the less mainstream treatments was extended fasting timed around my cycle. So the cycle we were able to get pregnant on I did an extended fast to improve the egg health before ovulation. While I’ve been pregnant I just focus on clean, healthy foods and listen to my body for amounts needed.
I have found breastfeeding to be the hardest time with nutrition. You have a newborn that requires a lot of time, but you also need to eat and drink lots. I have always made a PB&J before bed so I have an easy snack for the middle of the night feeding. In full training I go back to timing my food around my training. I target good meals and snacks after each training session.
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
