Laura & Ted King Interview Each Other About Training & Recovery

 

Injury and pregnancy might not seem related, but upon closer look with Ted and Laura King, who are each navigating those waters, there are a number of interesting parallels. Ted is on the path to recovery from shattering his elbow at a late season race and… surprise! Laura is pregnant.

As a couple of examples, sleep quality and duration is inhibited for both. A concoction of prescribed pain medicine makes Ted feel nauseous while Laura’s “morning sickness” comes at any time of the day. Laura’s stomach ligaments stretch painfully just as Ted’s entire body reels from the trauma of a fall. Laura commonly has to go number one while pain meds hinder Ted’s number two…

They’re both assessing the calendar here in the off-season, wondering what the coming weeks and months will hold. Inherently driven, there’s an annual pattern of dreaming and planning for the future during this season of life.

2021 was particularly adventurous with an open floodgate of events. The duo -- or trio along with their daughter Hazel -- thrive off pushing themselves to test personal limits. They recharge by working hard. There are no guarantees what 2022 will hold, but it’s time to set future goals with the plan to return to the state of testing their bodies full speed ahead.

Knowing each other better than anyone else, the couple thought it would be fun to ask each other questions to dive deep towards their inner motivations and plans for the future.

 

 

Question | Ted:

You don’t show up at a race just to ride it. Heck, you don’t just show up at a group ride just to ride it! Rather, you try to excel in the things to which you put your mind and heart. With plans for us to attend races in the early part of next year, how do you square being pregnant with your inherent competitiveness?

Answer | Laura:

The first trimester of pregnancy is a period in which I appreciate that my body still feels like my own. It may be extra tired and nauseous, but when I get on the bike and begin pedaling, I still feel mostly like myself. I pause to appreciate this more than ever at this point, knowing that the final six months I am working against gravity and everything feels like more of a struggle. Giving my all is innate to me, but my body eventually naturally dictates how hard it will let me go and I have to let it lead the way. I also am keenly aware of the risks of falling as the pregnancy progresses and will take all precautions to be safe vs “fast”. My mindset is able to switch from compete to complete because I value getting to be out with my community, doing what I love to do. Having a healthy pregnancy and body--even that is a blessing and not a given.

 

Question | Laura:

I’ve observed you setting big goals as soon as January. You probably don’t know whether these goals will be reachable yet, right? What role do goals play in your approach to recovery?

Answer | Ted:

In my distant past, the goal after injury was just to get as quickly back to the World Tour peloton as possible. It wasn’t a particular event to chase, more just a desire to be back in the thick of it. Now in this gravel chapter of my career, I’ve had some bangs and bruises that have put me to the sidelines, but to have goals on the immediate horizon -- for example, a race just a couple weeks later -- has served as the perfect carrot to chase.

This injury to my elbow is different in many ways from anything I’ve experienced before. For one, it’s requiring diligent physical therapy instead of just jumping back into the heat of action. Another huge difference is the time of year, as we’re here in the traditional off-season or early, foundation period of the season, while previous injuries are in the season itself. Long story short, it’s mandatory that I take time to rest and recuperate.

I still have goals, like what you mentioned in January, and I know that it takes thorough checking of boxes to graduate from one level of achievement to the next. These are often in baby steps, like regaining range of motion through painful PT sessions and then adding strength. And that all said, I need to be comfortable with having fluidity in my plans. If I’m not where I need to be in January, I need to be mentally strong enough to make the change so as to not put myself at any risk.

Question | Laura:

On the spectrum of positivity and negativity, I think you swing very positively in your outlook. How much of that comes from a disciplined mindset and how much is just your nature? I admire your lack of complaining and making the best of your situation.

Answer | Ted:

I’ve learned one heck of a lot about mental outlook from my parents. My dad suffered a stroke 18 years ago, where the life he had built was yanked out from under him. To add insult to injury he has no feeling on the left side of his body. My mom is his caregiver and obviously holds “through sickness and through health” to an incredibly high honor. The two of them are incredibly positive amid less than desirable circumstances.

Whenever I have an injury, I try to be aware of how it could be worse. I try to be thankful for the situation that I have and the things that haven’t been taken from me in the injury. I try to learn lessons or take the time to do something new and different. Heck, I’ve read more books in the past four weeks than I have in the past four years!

I think it’s all of that mixed with the notion that complaining will get me nowhere except that people won’t want to be around me. Plus I’m a firm believer in the power of positive thinking.

 

Question | Laura:

This is something that I’ve been thinking about lately so I’m going to pose this question to myself as much as I am to you. When in, let’s call it a, “hindered” state, what techniques can be helpful to manage expectations but still satisfy your natural drive and determination?

Answer | Ted:

I coach a handful of athletes and after a big training block it’s often hard for them to embrace rest. Endurance athletes get better through rest after putting in the work of hard training. I think my experience in the World Tour was so draining that those rest blocks were always welcomed, it’s almost as though there was no other choice.

I’m in a similar place now where there are only so many things that I can do physically (although, I am starting to log hours on the H3 and MP1!), I’m forced to seek out other things to do that are different from my day-to-day norm. I mentioned reading. I have a podcast that doesn’t get as much attention as it deserves which has changed recently. I co-own UnTapped and here into the holiday season there’s no shortage of work. I mentioned the coaching business. There are 1,000 projects around the house that get pushed to the back burner.

Cutting to the chase, the technique that works for me is to stay active in ways other than cycling and ways that require both mental and physical exertion.

Answer | Laura:

Setting goals within pregnancy accelerates the otherwise slow nine months of waiting. Instead of focusing on my due date, I have other events to anticipate along the way. 100 miles of gravel at Mid South in March is a “reach” and daunting goal for me while pregnant. I know having that goal ahead will keep me motivated in the dark and cold days of winter and will hold me accountable to put the miles in. That said, it’s also a great time to mix it up. Signing up for the American Birkebeiner Nordic Ski Race (55k) is a great example as it’s a comfortable sport mid pregnancy, perfect for winter and a no-expectation other than finishing type event. To not have a “former self” to compare my result to allows me to enjoy the process with no outcome other than completion.

 

 

Question | Ted:

You’ve had some disappointments of your body in pregnancy that were unexpected and emotional for you. What is that process like and how do you work through it and find the silver linings?

Answer | Laura:

I was really disappointed in my first pregnancy to deal with pelvic girdle dysfunction and experience debilitating pain while running and later, even walking. After realizing that running was not going to be something in pregnancy I could will myself through, I had a period of sadness at feeling my body break down and fail. It took me a while to mindfully practice gratitude for the fact that I could still ride very comfortably and swim. I think that is the key: allowing time to mourn what is gone (even if temporarily) but then deciding to embrace a mindset of positivity and gratitude and move forward. I look back and celebrate being able to ride 4,500 miles during my pregnancy and forget the details of what I couldn’t do.

 

Question | Ted:

Some of us are better than others at rest and recovery. We’re both full steam ahead at the things we do. What does it look like to embrace a “season” to back off in order to come back stronger?

Answer | Laura:

I will always need to practice improving at rest and recovery. One thing I appreciate about moving to Vermont is that it has forced more rest and recovery in my life. California was conducive to pushing hard all year round. While riding outdoors all year round in Vermont is still feasible, it’s more difficult and usually necessitates shorter windows due to the cold conditions. Living in Vermont also encourages diversity. I’ve embraced time off the bike with other sports and been pleasantly surprised at how it has prepared me for another riding season so well.

I appreciate the invigorating nature of getting out in the cold and feeling energized, but then coming inside, warming up by the fire, drinking hot chocolate and embracing the coziness! I also appreciate choosing to stay indoors and ride the H3 trainer in the comfort of my gym and get a good sweat on!

Answer | Ted:

And I echo the same. A full year should look like a bell curve of volume, intensity, and fitness with the peak of each of those is in the heart of the competitive season, the low points are in the off season. There are plenty of fitness plateaus that occur because people ride the same amount and the same intensity all year long, which is nearly impossible in Vermont. I’d never ask for an injury to transition in-season to off-season, but sometimes it’s just part of the story of being a cyclist, so better to deal with it than fight it.

Question | Laura:

What is your top piece of advice as you work through this longer rehab and recovery period?

Answer | Ted:

The days will be slow but the weeks and months tend to be fast. I think it’s important to embrace every phase of life. We don’t live in Eden, so it’s not all cinnamon and ponies. Sometimes there are injuries or goals you don’t meet. There are high highs and low lows and recognizing each of them, accepting them, and pivoting to move forward as a result of them will only put you on a forever-bettering path through life.

Also, be gosh darn sure to do your PT.

 

 

Question | Ted:

What is your top piece of advice as you work through being a pregnant athlete?

Answer | Laura:

Be true to yourself and listen to your inner voice. What you find therapeutic and helpful may be different from others. Some didn’t understand the choices I made within pregnancy with regards to goals and exercise--for me they were essential and a huge part of maintaining positive mental health throughout a journey that can be anxiety provoking.

Remember that nine months can seem so painfully long (and the postpartum months aren’t exactly “business as usual” either) but once in the rearview mirror, they will be but a mere blip. Even if you don’t love being pregnant (like me), you can appreciate the wonder and miracle that it is and what your body is accomplishing in the process. Much like injury, your body is hard at work throughout this process.