Riding While Pregnant

Riding while Pregnant

BY SARA J. HENRY

You love to ride, you're pregnant, and you're worried (quite understandably) about hurting that junior cyclist-to-be. What's a mom to do? Start by getting answers to the key concerns of every expectant mother on wheels.

Can I keep riding? Generally, the answer is simple: yes. You should discuss it with your doctor, but chances are that you'll get plenty of encouragement. Exercise helps keep you from gaining too much weight while it keeps you healthy and happy.

If, however, you fall into a risk category--say, you are carrying more than one child or have high blood pressure, diabetes, or some other complication--your doctor may give you specific exercise guidelines. Some high-risk women will be advised against exercising at all.

How long and hard can I ride? It depends on how you feel. Although older guidelines from the American College of Obstetrics and Gynecology (ACOG) recommended that you keep your heart rate under 140 beats per minute, the current guidelines recognize that an absolute of this kind isn't practical for everyone. Now ACOG advises clearing all exercise with your doctor, avoiding exhaustion, and stopping when you're tired. ACOG also points out that exercising regularly--at least three times per week--is better than sporadic training.

The Melpomene Institute in St. Paul, Minnesota, which studies physical activity and women's health, suggests avoiding a breathless pace. Susan Cushman, M.D., an obstetrician and Melpomene cofounder, recommends exercising at two-thirds of your normal intensity. Pregnancy is no time to prove your toughness.

How do I know if I'm overdoing it? If you're a seasoned rider, you're probably used to ignoring minor discomforts. But that needs to change when you're pregnant. "You don't want to blow off pain that in the past you would simply work through," says James Byrne, M.D., an obstetrician/gynecologist in maternal fetal medicine at the University of Southern California in Los Angeles. Your heart and lungs are already working harder to support your growing child. And because of changes in your body's collagen, your joints are a bit more elastic, so be aware of back, knee, and ankle pain.

If you overheat, so does your baby, which can be dangerous, particularly during the first trimester. "Be very cautious about riding hard in hot weather," says Camilla Buchanan, M.D., an obstetrician/gynecologist in Williamsburg, Virginia. Avoid hot times of the day, ride easily, and drink more. You'll also dissipate heat more efficiently if you've been riding regularly before pregnancy.

Exercise will become harder during your third trimester--a hint to slow down. "Most women voluntarily cut back because they're uncomfortable," says Dr. Buchanan.

You're also overdoing it if you don't gain weight at the rate that your doctor recommends.

What if I crash? In a word, don't. Avoid all situations that increase the risk of a fall. These include big groups, pacelines, technical singletrack and descents, and racing. "If you're pushing yourself hard, you'll make mistakes," says Dr. Buchanan, herself a competitive cyclist.

ACOG guidelines say to avoid any exercise during the third trimester that can cause even mild abdominal trauma. This certainly includes falling off your bike. Instead, consider pedaling indoors on a resistance trainer, or take up walking during those last few weeks. Even a minor fall could cause separation of the placenta, so if you do crash--especially in the last 20 weeks--get checked by your doctor immediately.

What should I eat and drink? "It's extremely important that women don't become dehydrated during exercise while they're pregnant," says Susan I. Barr, Ph.D., professor of nutrition at the University of British Columbia in Vancouver. Dehydration can decrease blood flow and increase your core body temperature--both potentially dangerous for your child.

Swigging an extra bottle while riding isn't enough, says Beth Carlton, R.D., a registered dietitian, who advises, "Think in terms of prevention." Drink two or three glasses of water 2 hours before you ride. On the bike, use a sports drink or half-strength juice, which is absorbed into your bloodstream faster than water. Down at least 8 ounces every 20 minutes. Carry extra water bottles or get a backpack hydration system. This will hold up to 90 ounces and has a tube so you can sip continuously.

If you're drinking enough on and off the bike, you'll need to urinate often and your urine should be clear. Don't use thirst as a gauge. "By the time thirst arrives, you've already lost 1 percent of your body weight in fluid, which is 2 to 3 cups," says Carlton.

As for food, carbohydrate is your body's preferred fuel. Carlton says you need plenty to avoid dipping into the protein stores that your baby needs for development. Good mealtime carbs include bread, pasta, grains, fruits and starchy vegetables. If you're riding longer than an hour, nibble during the ride. Good choices include bananas, low-fat cookies, and fig bars.

According to Melpomene research, few expectant exercisers meet their vitamin and mineral requirements through food alone, so you'll likely need supplements. Your doctor can advise you.

How can I make cycling more comfortable?
Balancing with a big belly won't be a problem for experienced cyclists, says Dr. Buchanan, noting that "your change in center of gravity occurs gradually and you easily adapt." But here are some ways to make cycling easier on you and your baby.

• Sit more upright by raising your handlebar as your belly expands. If necessary, install a taller stem or a mountain bike bar with an upward bend.
• A regular saddle that supports you well should work fine during pregnancy, too. But if changes in riding posture cause discomfort, consider a seat that's a bit wider or more padded.
• For stability, ride a hybrid or mountain bike, or put wider tires on your road bike. For easy and safe dismounts, you may also want to shelve your clipless pedals in favor of the old standard type. Ride without toeclips and straps, or at least keep the straps loose.
• Because they bear more weight, pregnant women may have a tendency to get carpal tunnel syndrome, so use well-padded gloves and shift hand positions frequently.
• If you ride a resistance trainer, do it in a cool room with a fan to prevent overheating. Keep plenty of water within reach.
• Stick to less traveled roads with wide shoulders or bike lanes, or use bike paths if they're not congested with unpredictable kids and pedestrians.

Lessons from the Kid