Like so many decisions you make during pregnancy, the decision to continue cycling during pregnancy is extremely personal. There are women who are encouraged to cycle until the day of delivery (although modifying the routes), but many others are afraid of being able to influence the pregnancy process.
If you love riding a bike, but feel like you might lose your balance, go ahead and try indoor cycling.
Actually, obstetrics and gynecology doctors do not mark cycling as a " no " during pregnancy (horse riding, downhill skiing and other "high risk activities" are prohibited). Riding off-road (which certainly means being on a mountain bike) can be risky, and riding an exercise bike indoors is safer than traditional cycling due to potential balance issues that arise as you grow older. belly.
However, common sense must rule. If you are a good cyclist who has been riding for years and is comfortable with the bike, keep riding. Just pay close attention to how you feel after you've finished the first trimester or so. Some women feel unbalanced when their center of gravity changes.
That's always good advice, of course, but it's hard to do sometimes, especially when you're stepping into the unpredictable waters of pregnancy. You will be bombarded with advice whether you want it or not. Second and third, they'll guess your every move, so here are the best tips on how to stay safe if you decide to keep pedaling.
Of course, this is not a substitute for medical advice. Every pregnancy is different, even within the same woman. There are high-risk pregnancies where riding (or any activity) may not be safe, so always check with your doctor.
6 tips for cycling during pregnancy
Ride moderately
General advice on the amount of exercise (including cycling, if that's what you choose) depends on what you were doing before you got pregnant. For an Ironman-level triathlete, a two-hour bike ride is something she does before breakfast. For someone just starting out, this could be the longest journey of their life.
You want to be well within your comfort zone and you are not looking to break any records or push your limits. Doctors no longer set heart rate limits (years ago they set the ceiling at 140), but instead recommend that you keep your efforts moderate (that is, you can still talk while riding).
Take it quarter by quarter
Again, every pregnancy is different and you will feel different as the trimesters go by. Generally, the former is when there is a sea of changes in hormones, your body is working overtime to establish the pregnancy and create the placenta, and you are more likely to have morning sickness, fatigue and a general malaise. Or you might feel pretty good.
It may seem counterintuitive during the first trimester riding the bike when you're feeling tired and nauseous, but many women find fresh air, movement, and routine comfort to control nausea and boost energy levels throughout the day.
Usually that early discomfort goes away as you move into the second trimester and regain your energy. This could make you feel better on the bike.
Give yourself more time and space
It goes without saying that you are going to slow down a bit as your belly grows and there is less room for deep breathing. There is a little person growing inside you, absorbing some of that extra energy that you would be using to pedal. Your regular cycles will start to take longer, so plan accordingly and shorten them as needed.
Even though the weight gain slows down a bit uphill and you take less risk on the descents, you can still challenge yourself and work hard.
You are going to be bigger and physically heavier, which affects the handling of your bike . You will need more time to slow down and stop. Bike lanes, quiet open roads, and rail trails can be your best friends during those last few months.
Refine your fit
As your belly enlarges, you may find it more difficult to bend over the handlebars and you may need to adjust your bike to stay comfortable in the saddle. Raising the handlebars can help by getting you into a more upright position. But remember that you will be sitting more heavily on the saddle, so you may also want to use a wider saddle like those on comfort bikes, which are designed to support you when you sit straighter.
The pelvic floor undergoes many changes during pregnancy, and with a new distribution of weight and laxity of the ligaments, due to the hormone relaxin, your bike may need adjustments during the nine months. Many find a mountain bike helpful in recent months for greater stability and a more comfortable upright position.
Similarly, you may need to buy new clothes. A pair of shorts with larger straps or even a padded suede lining for your favorite maternity shorts or tights should do the trick.
Bring liquids and food
Don't underestimate your energy needs. It is even more important to stay well hydrated during pregnancy. Not only do you need more water for your body to perform all the usual functions, as well as those related to pregnancy, but it is also easier to sweat when you are pregnant because your metabolic rate is higher and your body cannot get rid of it on its own. heat just as easily. Carry twice as much liquid as you normally would and don't ride at high temperatures.
Try cross training
Although there is a risk in almost any activity, it is worth considering how cycling can positively affect your mental state. Depression is common in many women during pregnancy and postpartum, so don't discount the benefits that physical activity can add.
If driving makes you uncomfortable, physically or psychologically, don't worry. You can easily maintain your fitness by hopping on a spinning bike or placing yours on a stationary foot. If that bores you, swim, walk or dance. This is your moment to take care of yourself however you want.
