Cycling During Pregnancy: Key Benefits, Tips, and Safety Guidelines

Pregnancy is an incredible journey filled with excitement and new experiences. If you're an avid cyclist, you might wonder if you can continue enjoying your cycling adventures during this special time. The good news is that, in most cases, cycling can be a safe and enjoyable way to stay active while pregnant. However, it's important to approach cycling during pregnancy with caution and the correct information. In this comprehensive guide, we'll cover all you need to know about cycling during pregnancy, from the benefits to safety tips and adapting your routine through each trimester.

Cycling during pregnancy offers a range of benefits for your physical and mental well-being. Engaging in regular, moderate exercise can help improve your cardiovascular health, boost your mood, and promote better sleep. Cycling is a low-impact activity that can alleviate pregnancy discomforts such as back pain, swelling, and constipation. It also helps maintain a healthy weight, which is crucial for a smooth pregnancy and postpartum recovery.

Benefits of cycling during pregnancy may include:

• Improve cardiovascular health, which is important during pregnancy.
• Boost your mood and help alleviate stress and anxiety.
• Promote better sleep, a common challenge for pregnant women.
• Relieve pregnancy discomforts like back pain, swelling, and constipation.
• Help maintain a healthy weight, which is essential for a smoother pregnancy and postpartum recovery.
  

We spoke with Jeana Miller, CTS Pro Endurance Coach about training during her pregnancies and the benefits she found. Jeana lives in San Clemente, CA with her husband and three beautiful children.

“Most people think about the common benefits of staying healthy and active during pregnancy such as maintaining healthy weight gain. But there are two other lesser-known benefits of staying strong and active during pregnancy", Miller says. "1) A strong and healthy body eases the labor and delivery process. 2) A strong and healthy expecting mom is likelier to produce strong and healthy kids”.

Cycling can be a fantastic way to maintain your fitness level during pregnancy. It's a low-impact cardiovascular exercise that helps improve your stamina, strengthen your muscles, and enhance your overall well-being. However, before you hop on that saddle, there are important considerations to keep in mind.

There are situations in which cycling should be avoided during pregnancy. Consult with your doctor for specific instructions that pertain to your pregnancy and overall health.

• High-Risk Pregnancy: If you have medical conditions or complications, your doctor might advise against cycling.
• Balance Concerns: As your belly grows, your balance may be affected. If you feel unsteady on the bike, it's time for a break.  Many women choose to transition from outdoor riding to the indoor trainer for safety reasons.
• Third Trimester: During the later stages of pregnancy, your center of gravity shifts, increasing the risk of falls. Consult with your healthcare provider to determine what type of exercise is best for you during these final weeks.  If the indoor trainer is not for you, try other activities such as walking, easy hiking, and swimming. Prenatal yoga is another great option as it also helps prepare you for breathing techniques you will use during childbirth.
  

While you might be a trail-blazing daredevil at heart, it's time to dial back the intensity a bit. Look for easier trails, protected bike lanes, or even quiet residential streets. Bumpy trails and extreme terrains can wait until after your little one's debut. For now, it's all about the smooth sailing.

Think of your body as a high-performance baby-making engine – it needs fuel and water! Stay hydrated throughout your ride and pack some energy-boosting snacks. Bananas, nuts, and granola bars are like little powerhouses that keep you and your baby energized. Pregnant women need more hydration, electrolytes, and fuel because they are burning more energy. Madeline provides her experience in her blog Hydration and Electrolytes in Pregnancy.

Cycling while pregnant can be a comfortable experience if you prioritize the right positioning. As your pregnancy progresses, your body will undergo changes that might affect your posture on the bike. To maintain comfort and safety, follow these guidelines:

1. Seat Adjustment: Ensure your bike's seat is at a height that allows a slight bend in your knee when the pedal is at its lowest point. This prevents strain on your knees and lower back. Your knee should be directly over your foot when the pedal is at the 3 o'clock position.
2. Handlebar Height: Adjust your handlebars to a level that doesn't strain your back or shoulders. This promotes an upright posture and reduces discomfort.
3. Pregnancy-Specific Accessories: Consider investing in accessories designed for pregnant cyclists. Wider saddles, cushioned seat covers, and maternity cycling apparel can help tremendously. These small additions can make a big difference in your comfort.
4. Upright Posture: Sit upright to prevent pressure on your abdomen. Adjust your bike's handlebars and saddle height to achieve a comfortable position.
5. Relaxed Grip: Avoid gripping the handlebars too tightly, as this can lead to hand and wrist discomfort.
   

OUTDOOR CYCLING

Riding outdoors has tremendous benefits for our overall physical and mental health. However, outdoor cycling adds an element of unpredictability. Factors beyond your control, such as weather, road conditions, traffic, and weather, make it riskier. The risk of falling, which could jeopardize your pregnancy, is much greater outdoors. Remember to consult with your physician before heading out the door for your ride.

INDOOR CYCLING

Indoor Cycling is a wonderful option for women who are concerned about the risks of riding outdoors.  Additionally, riding indoors allows the rider to control several factors such as temperature, intensity, time duration, and ease of hopping off the bike for bathroom or food breaks.  There are so many options for great workouts such as group spin classes, Peloton, Zwift, and others.

Riding an indoor stationary bike at home or in the gym can offer several advantages over outdoor riding during pregnancy. However, the choice between indoor and outdoor riding ultimately depends on individual preferences, physical conditions, and safety considerations.

Here are some reasons why indoor stationary cycling might be a better option during pregnancy compared to outdoor riding:

1. Controlled Environment: Indoor stationary cycling provides a controlled environment, which means you can adjust factors like temperature, humidity, and air quality to your comfort. This is particularly important during pregnancy, as extreme weather conditions might pose risks or discomfort.
   
2. Safety: Riding outdoors can expose you to potential hazards such as traffic, uneven terrain, and unpredictable weather. Indoor stationary cycling eliminates these risks, reducing the chance of accidents or falls, which is especially crucial when you're carrying a small human and experiencing changes in balance.
   
3. Accessibility and Convenience: Having an indoor stationary bike at home or using one at the gym is more accessible and convenient, especially as your pregnancy progresses. You won't need to travel to a specific location, and you can work out at any time that suits your schedule, allowing for flexibility and adaptability.
   
4. Customizable Intensity: With an indoor stationary bike, you have full control over the intensity of your workout. You can easily adjust resistance levels, pace, and duration to match your fitness level and comfort during pregnancy. This personalized control can help you maintain a safe and effective exercise routine.
   
5. Privacy: Some pregnant women may prefer the privacy of their home setting to exercise without concerns about being observed by others. This can contribute to a more relaxed and enjoyable workout experience.
   
6. Avoiding Exhaustion: Outdoor riding might involve navigating unfamiliar routes, dealing with various terrains, and contending with external factors like wind resistance. These factors can lead to increased fatigue, which might not be ideal during pregnancy when conserving energy is important.
   
7. Flexible Workouts: Indoor stationary biking allows you to take breaks, hydrate, and rest as needed without being far from home or a restroom, which can be more challenging during outdoor rides.

Zwift now offers the Baby on Board workout collection for expecting moms. These 12 weeks of workouts were written by Kristin Armstrong and Dani Rowe, two Olympic gold medalists and mothers themselves. These workouts will keep you active on the bike with shorter, less intense sessions.

If you don't have your own indoor bike setup at home, your gym may offer group spin classes.  These classes are high-energy in a social, fun environment.  In these classes, the instructor sets the tempo and difficulty level. Hence, you'll need to adapt as your pregnancy progresses. Make sure to inform the instructor about your pregnancy and inquire if they have experience with pregnant participants.

Ideally, opt for a class led by an instructor with prenatal exercise expertise. If that's not possible, sticking with the same instructor helps them get to know you better, aiding in identifying any signs of discomfort.  It's a good idea to remain seated for most of the class. While standing might feel okay initially, your changing center of gravity as your belly grows can make it harder to maintain balance. Not to mention, standing might lead to discomfort in your lower back and joints. Remember to dial back the intensity to avoid overexertion.

First and foremost, your body is your best friend in this journey. It's going through some incredible changes, so pay close attention to how you're feeling. If you're used to cycling, you might be able to continue at a comfortable pace for the first trimester and into your second. However, as your bump grows, you might want to ease up a bit. Remember, now isn't the time to break speed records or conquer crazy trails. Always consult your physician before continuing to ride or engage in any exercise before each trimester.

First Trimester:

During the first trimester, you can generally continue your regular cycling routine with some modifications. Pay close attention to your body, and if you experience fatigue or nausea, consider reducing the intensity of your rides. As your belly grows, you might need to adjust your bike's handlebars to maintain a comfortable riding position.

Second Trimester:

The second trimester is often considered the sweet spot for cycling during pregnancy. Your energy levels are higher, and your baby bump is still manageable. Stick to smooth surfaces and avoid bumpy terrains. Additionally, be cautious when braking to prevent sudden jolts.

Third Trimester:

As you approach your due date, consider transitioning to a stationary bike instead of riding outdoors. This reduces the risk of accidents and provides more stability. Be mindful of your balance and avoid movements that strain your abdomen.

Your body has turned into a marvelous baby-growing haven. But it's also your best compass. If you experience any concerning symptoms during exercise, stop and consult your healthcare provider. Also, slow down or stop if you're unable to maintain a conversation or experience shortness of breath.

Jeana Miller provides her key takeaway: “If I’m breathing, the baby is breathing.” And she’s right, there’s no steadfast rule about heart rate anymore because every woman’s level of fitness is different.  Remember, while cycling is generally low risk, any discomfort or pain should prompt you to pause or seek advice. Your healthcare provider might recommend avoiding exercise if you have specific high-risk conditions.

While cycling during pregnancy can be beneficial, there might come a time when it's best to stop. The American College of Obstetricians and Gynecologists lists the following warning signs. If you have any of them, stop your activity and call your doctor.

• Contractions
• Vaginal Bleeding
• Feeling dizzy or faint
• Shortness of Breath
• Leaking Fluid
• Chest pain
• Muscle weakness
• Calf pain or swelling

There might come a point when cycling becomes a bit too uncomfortable or risky. That's totally normal! Your comfort and your baby's safety are top priorities. If cycling no longer feels right, it's perfectly okay to take a break and explore other forms of exercise that make you feel great. Remember, every pregnancy is unique. What works for one might not work for another. The key is to cherish this incredible time and do what feels right for you and your growing baby.

Cycling during pregnancy can be a safe and enjoyable way to stay active and promote overall well-being. Remember that every pregnancy is unique, so it's crucial to consult your healthcare provider before embarking on any exercise routine. By following safety precautions, adjusting your bike setup, and paying attention to your body's signals, you can make the most of this wonderful form of exercise during this special time in your life.

1. Is it safe to ride a bicycle during pregnancy?  In most cases, cycling can be safe during pregnancy if you follow safety guidelines and consult your healthcare provider. Every pregnancy is unique, so it's essential to get medical clearance and adjust your routine accordingly.
2. When should I stop cycling during pregnancy?  It's recommended to stop cycling during pregnancy if you experience contractions, vaginal bleeding, dizziness, pain, or shortness of breath. Always consult your healthcare provider for guidance.
3. Are there specific types of bikes, accessories, or apparel for pregnant cyclists? Some pregnant cyclists prefer upright and comfortable bikes like cruisers or hybrids. You can also consider accessories like wider saddles, cushioned seat covers, and maternity cycling apparel for added comfort.
4. Is it safe to ride a bike outdoors during pregnancy?  Outdoor cycling can be safe, but it comes with more unpredictable factors like weather, road conditions, terrain, and traffic. Choose well-paved roads or designated bike paths, and always prioritize safety precautions.
5. Can I participate in a spin class while pregnant? Indoor spin classes can be a good option during pregnancy, especially if the instructor is aware of your condition. Inform the instructor and consider staying seated for most of the class to maintain balance and comfort. Dial back the intensity or resistance to avoid overexertion.
6. How can I maintain hydration and energy while cycling during pregnancy?  Stay well-hydrated throughout your ride and carry energy-boosting snacks like bananas, nuts, or granola bars. Pregnant women need more hydration and calories due to increased energy expenditure.
7. Are there any pregnancy complications that might prohibit cycling? High-risk pregnancies, balance concerns due to a growing belly, or medical conditions may limit or prohibit cycling during pregnancy. Consult your doctor for personalized guidance in such cases.
8. Can I continue cycling during the third trimester of pregnancy? Cycling during the third trimester may become less comfortable due to changes in balance and posture. Consider transitioning to a stationary bike indoors for added safety and stability.