Trimester Specific Tips for Cycling While Pregnant
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Time to read 4 min
Hey there! My name is Tia. I am a Life, Nutrition and Wellness Coach and teach fitness in the beautiful cities of Kimberley and Cranbrook, BC. Along with my husband, I’m an avid triathlete and love cycling! Having taught spin for 8 years, and road cycling for 5, one of my favourite places to be is on my bike. I'm here to break down tips for cycling while pregnant, trimester by trimester.
Health & Wellness Coach Tia Spowart leading classes in her Third Trimester.
You know your body best
Before we dive in, I need to highlight that you know your body best. You know what is working and not working. So take these tips as general guidelines and tailor them to your needs. Oh, and always talk to your doc before starting anything!
Ok, let’s dive in...
Tia finishing a triathlon during her First Trimester.
First Trimester
Congratulations! You are embarking on an exciting chapter. I know that this is a precious trimester full of a lot of unknowns so give yourself A LOT of grace. Here are my tips:
Talk to your doctor and get a coach or at the least, start attending some prenatal classes.
Avoid pushing yourself too much. Especially if you’re battling morning sickness, this isn’t the time for intervals and hard sessions. Instead, focus on moving your body for enjoyment sake.
Find your “safe” foods so you can keep nourished while cycling.
Not much needs to change for your training right now if you’re feeling good except for your intensity ceiling. Drop it to 80-85% of your normal heart rate window and stay in or below that zone.
Tia cycling in Andorra during her Second Trimester.
My husband and I cycled through the French alps while I was 6 months pregnant and I made it to the top of Alp D’huez! With the steady gradient, we watched my heart rate and cadence and I focused on muscular endurance (cadence at 65-70rpm) to keep my heart rate in check and the power in my legs. In fact, we did another ride in Andorra that gave a few sections of 17+% incline. Now I’m not necessarily recommending this (it was so hard!) but I am saying it’s possible, depending on your fitness and your ability to pull back, stop and rest when needed.
Second Trimester
You’re doing great! You’re through the first trimester and by now, your little babe is locked and loaded. Your energy might be returning and you might be feeling a bit better. Here are my tips:
Use this energy! So long as you’re hydrated and well nourished, go forth and have fun! Watch your heart rate and adjust your cadence as needed but feel free to go have fun.
Invest in cycling bib shorts. These don't have a constrictive waistband and will let your belly breathe. I wore Samsara's Endurance Bibs my entire pregnancy and found them to be supportive and very comfortable.
Keep up with your core work and Pelvic Floor work. We want to strengthen, lengthen, and be able to relax our PF and cyclists typically have tight PFs. Work with a Pelvic Floor physio if you’re at all concerned.
Third Trimester
Woohoo! You get to meet your future cycling buddy this trimester! A lot is changing in your body so this trimester requires the most amount of grace. Here are my tips:
Adjust your saddle and stem on your bike if needed. Sitting forward and trying to get down to your bars might not feel awesome so make any mechanical adjustments to help you feel comfortable.
Lung capacity is shrinking as your baby grows. Take care. This isn’t the time to push your body. Stay cool and nourished and drop the intensity. Pregnancy itself is a feat of endurance so any training you’re doing is bonus. Try keeping your sessions a bit shorter as energy might start to dwindle later on.
Don’t be afraid to pat your saddle goodbye if it starts to feel uncomfortable. As relaxin production increases to prepare you for labor, your hips and pelvis could start giving you some messages to cool it. That’s a-ok. Your priority is your baby and your body. You’ve done so well to keep up with it this far, and that effort will pay off!
Keep up with your pelvic floor and core work and don’t stop going to those prenatal classes!
Tia's Top 5 Tips For Cycling During Pregnancy
Get your medical professional’s approval and work with a coach. This is not the time to “wing” it. Even I work with a coach!
Stay hydrated. And not with plain water 100% of the time. Your body needs electrolytes.
Stay fuelled. This can be tricky if you’re navigating some pesky symptoms, but it is incredibly important. This isn’t the time for fasted sessions (I’d argue it never is) and you need more than fruit for breakfast. Make sure to get plenty of protein, carbs and healthy fats. And if you are struggling with morning sickness and can’t keep food down, be careful not to overwork your body.
Stay cool. You’re already producing extra energy and heat. Avoid riding in the heat of the day and pack layers!
Don’t be afraid of a little challenge! You don’t need to forgo all intensity and challenge; you need to challenge yourself wisely and stay within your dedicated heart rate zone. So, adjust your cadence and pace; adjust your gears; take breaks and have fun!
Parting Thoughts...
This is YOUR pregnancy, YOUR body, and YOUR baby.
At the end of the day, this is YOUR pregnancy, YOUR body, and YOUR baby. You know your body best. Don’t be a hero, and, don’t be afraid either. So long as you have a cycling base and have determined where your heart rate ceiling is (generally 80-85% of heart rate max, depending on what your doc says yes to) your good to go!
And here’s a bonus tip: don’t stop training your core! Especially as a cyclist, that core strength is super important especially with a changing center of gravity. Work with a PT or go to some prenatal strength and conditioning classes. It will be the best investment you make into your pregnancy!
Tia Spowart is a Life, Nutrition and Wellness Coach and teaches fitness in the beautiful cities of Kimberley and Cranbrook, BC. She is also an avid triathlete and cyclist. Follow her on IG @tspowart for more inspo and tips!
