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A Guide to Cycling While Pregnant

Exercise during pregnancy is a bit of a taboo topic. Unfortunately, training while pregnant often triggers an overwhelming feeling of fear. Although it’s on the rise, research into exercising during pregnancy is still limited. But it’s not limited because it’s unsafe. It’s because researchers have been too nervous to conduct studies on pregnant women. In this blog, we are going to share tips on how you can stay safe during pregnancy.

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Benefits of Cycling While Pregnant

Cycling during pregnancy can provide significant benefits for both you and your baby. Always check with your doctor first, but if they give you the thumbs-up, go for it!

We are all aware of general exercise benefits, but how can cycling during pregnancy help? Here are a few examples:

> Improved weight management

> Reduced risk of gestational diabetes

> Reduced risk of pre-eclampsia

> Enhanced body image

> Improved physiological well-being

> Reduced lower back pain

> Improved foetal development

> An eased labour

Myths Around Pregnancy and Exercise

As we’ve said, past research on exercise and pregnancy has been very cautious. This approach has made women nervous about the safety of training while exercising.

Here are a few common myths surrounding exercise and pregnancy that include:

 > Hyperthermia: Some believe reaching a high core temperature will harm the foetus. But, exercising 70% below HR max has no influence on core temperature.

> Miscarriage: Exercise during pregnancy can lower the risk of miscarriage.

> Joint Issues: Pregnancy raises the hormone relaxin, which loosens joints. Thus, some women believe it will increase their injury risk by making joints less stable. Taking care, and exercising sensibly (seeking advice too) is important - but you shouldn't need to stop exercising.

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Changes During Pregnancy

Pregnancy causes many changes we must, however, consider when cycling. Listening to your own body, and following advice that's personal to you, is also highly important.

Doctors divide pregnancy into three stages: first, second, and third trimesters. The first trimester differs in many ways from the second and third trimesters:

>     First Trimester: This is a time of many physiological changes. The 1st trimester is often complicated by nausea, vomiting, and excessive fatigue. Maternal anthropometry doesn't change much (weight gain is around 4.5 kg). The physiological changes have a significant impact on exercise ability. You should adjust rides if you're not feeling at your
best.

> Second and Third Trimester: In the second and third trimesters, weight gain can be 10 to 16 kg. Weight is usually around the midsection. It shifts posture and the centre of gravity. This can make exercise difficult or even impossible to perform. Breathing may also become more difficult. Depending on the individual, significant changes to one's exercise routine may be necessary.

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Considerations for Exercise and Cycling While Pregnant

This blog concludes that, under the right circumstances, exercise can be beneficial and helpful during pregnancy. But we must consider some important things to keep both mother and child safe.


Here is the LUCA guide to staying safe during pregnancy:

> Stay Cool: During rides, ensure your heart rate remains below 70% of your max. Additionally, wear sensible clothing,
sip on cool drinks, and rest as needed.

> Perform Strength Training: Add strength training to your routine. It will keep your muscles strong and stable. Again, do consult your doctor where necessary.

> Core: Core training can reduce lumbar stress and lower back pain. It can also improve your cycling performance. In the 1st trimester, a mix of static and dynamic core exercises can help. After that, stick to static core exercises such as planks.

> Breathing: Breathe out on concentric portions of a lift, i.e., on the way up. Breathe in a steady rhythm during static exercises - it will keep your heart rate and blood pressure low.

> Avoid Lying on Your Back: It can compress he vena cava and obstruct venous return from the uterus. It may decrease cardiac output and cause orthostatic hypotension.

> Avoid Excessive Hip Flexion: Women's weight distribution makes these moves awkward. It stresses the lumbar region. They may also result in dizziness and/or heartburn.

> Support Overhead Movements: To reduce the stress placed on the lower back.

> Don’t Overdo It: Training 3x per week is enough. Spread these sessions through the week. On non-training days, do an easy bike ride or a walk to stay active.

>  Rest As Needed: Your heart rate increases by 10-20 bpm during pregnancy. So, everything becomes a bit harder. Take this into consideration during your training.

> Adjust Your Bike Set Up: As your body changes, it is vital to be more upright on the bike. This helps to avoid excessive hip flexion.

> Know When To Stop: As much as we love to promote cycling, there might come a time when it becomes unsafe to cycle. Pregnancy causes weight gain, a shift in your centre
of gravity, hormonal changes, and swelling. These factors contribute to a loss of balance. Once this becomes too much, we advise you to opt for an indoor bike rather than riding on the roads. Also, if your doctor recommends stopping exercise, it's worth listening to them. They know your situation best! Always stay safe, and put your health first.

Thank you for reading! We would love to hear about your experiences with exercise and cycling while pregnant. Please do share yours with us - and let us know if you found this blog helpful, and if there are other topics you'd like to see on the LUCA Blog!

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