Bumps on Bikes: Cycling Whilst Pregnant

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Written By D. O'Reilly

Cycling while pregnant may require a few adjustments, but many women enjoy and benefit from the experience. Photo taken by Aleksandar Nakic, Getty Images.

Introduction

Cigarettes? Best to stub them out. Glass of wine? Put it down for now. Sushi? Steer clear. There are many things that women should avoid during their pregnancy. But where does your daily cycle commute fit into this list?

To Cycle or Not to Cycle?

Despite what an aggravated driver or nosy neighbour may tell you, cycling is not a ‘definite no-go’ for expectant mothers. The decision of whether or not to cycle during pregnancy is a personal choice, one that should be based on each individual's particular circumstances and preferences. 

Many women have reported that cycling had a positive impact on how they felt during their pregnancy. Indeed, studies have shown that there can be many benefits of using a bicycle during the gestational period, including: 

Cycling is part of a suite of physical activities that can help keep women healthy during pregnancy. Infographic by UK Department of Health and Social Care.

While cycling is generally considered to be a safe activity for most expectant mothers, there may be some exceptions to the rule. Health complications vary from person to person and from pregnancy to pregnancy. Those with pre-existing health conditions and/or high risk pregnancies may need to take extra precautions whilst cycling - and, in some more extreme cases, they may need to avoid the activity altogether.

It’s normal to want to play it safe when it comes to weighing up safety risks and health outcomes during pregnancy.  If you want to continue cycling when you’ve got a baby on the way, it’s always advisable to check in with your prenatal health care team first. They should be able to answer any questions and make sure you’re in the clear to hit the road.

Baby on Board! Photo by Holly Hixson at Montreal, Canada.

Considerations for Prenatal Peddlers   

Want to make sure you’re ride-ready during pregnancy? Consider the following tips to make cycling with your bump the smoothest journey possible. 

Tinker with Your Bike  

As your body changes during pregnancy,  so will what feels comfortable when you are perched atop two wheels. The good news is that a few simple modifications to your cycling set up can create the conditions for a much more pleasant pedal! Try the following adjustments and see what works best for you: 

  • Add a padded saddle cover. The extra padding can help cushion the pelvic area and buttocks which are under more pressure with the added weight of the growing fetus. Say goodbye to ‘saddle soreness’ 

  • Add a suspension seat post. This can help reduce vibrations from pesky potholes and other bumpy road surfaces. 

  • Lower your saddle slightly.  The rapid weight gain in your midsection during pregnancy can shift your body’s center of gravity. A lower saddle position can help provide more stability by allowing you to put your feet flat on the ground 

  • Upgrade your tires to a wider variety.  Fatter tires can improve stability by providing a larger contact patch on the road 

  • Raise your handle bars. This will allow for you to be in a more upright (less forward-leaning) position - which has multiple benefits. It will be more comfortable (by reducing back pain and nausea), will allow you to be more steady, and will stop you from inadvertently kneeing your precious bump. 

Bikes with step through frames are also recommended for pregnant cyclists, as they are easier to mount, help you stay up-right on the bike,  and are frequently outfitted with wider wheels. Don’t own a step-through bike? Try your local bike share system;  step through frames are the standard model for bike share bikes. Bonus: many fleets have a growing number of electric options - which can provide some welcome assistance when navigating hilly routes. 

Almost all public bike share systems use step through bikes - which are easy to mount, allow you to sit in an upright position, and generally have fatter tiers. Many also include electric assist options, providing an extra boost for your pedal power. Photo taken by D. O’Reilly at Barcelona, Spain.

Switch up your Normal Habits 

Think about your pre-pregnancy cycling behavior. Maybe you normally bike into work five days a week. Or carry heavy groceries on your way back from the store. Or generally tend to cycle in mixed traffic on busy roads. While you can still do all of this while pregnant, don’t feel like you have to! No longer comfortable cycling in rush hour traffic? Give it a miss, for now - take side roads or protected bike lanes (even if they make the journey a bit longer), or only cycle part of the journey.  Feeling more tired than usual? Add more time into your journey planning, give yourself plenty of breaks, bring snacks, and stay hydrated. Listening to your body and adjusting accordingly is a key part of keeping you happy and healthy when biking with a bump!

Planning cycling trips with quieter, flatter roads can help make  cycling while pregnant more enjoyable. Photo taken by D. O’Reilly at Seattle, USA.

Remember: You Don’t Have to Commit to Cycling for Your Entire Pregnancy 

Some women feel comfortable cycling for their first and second trimesters, but the weight gain and the subsequent change in balance (caused by their expanding bump)  means they give cycling a miss in their third. Others skip out on first semester cycling  - if morning sickness symptoms make them dizzy and tired - but get back in the saddle for their second and third trimesters. Some women ride throughout the entire nine months of pregnancy, but intermittently - pausing for days or weeks when getting on a bike just doesn’t feel appealing. 

How frequently and for how long you cycle throughout your pregnancy is a personal decision between you and your health care provider. Any decision you make about cycling while pregnant should work for you and your needs. If you stop feeling safe, comfortable, and confident - and if modifications to your bike or adjustments to your pre-baby cycling behaviours doesn’t improve the situation - it’s probably time to take a biking break. 

It’s okay to let your bike collect dust (or snow!) when your not feeling up to riding. Photo taken by D. O’Reilly at Tallinn, Estonia.

Once the Baby Comes 

The baby arrives! Now what?  Just as cycling can be incorporated into the pregnancy period, it’s possible (and enjoyable!) to incorporate cycling in your post-pregnancy life. 

Regarding the immediate postpartum period, you will likely need to take it slow. It’s best to speak to your healthcare team about your physical recovery after birth and what that means in terms of timelines and expectations for getting back in the saddle. 

Once you’re back on two wheels, don’t think you have to leave your little one behind. Interested in bringing  your bundle of joy along for the ride?  Get started by checking out Women in Urbanism’s article Babes on Bikes: What to Know About Cycling with Your Little.

Happy cycling!

Get ready for the journey of a lifetime. Photo credit: Savvymom.ca.

Resources

D. O'Reilly

Doolin completed her undergraduate studies at UofT, and attended Dalhousie University and the University of Amsterdam to gain her Master’s Degree in Urban Planning. 

She has developed her career by gaining experience in Ireland, Australia, Canada, and the United Kingdom. Most recently, Doolin was employed as the Principal Sustainable Transportation Planner at  Hackney Council in London England, where she delivered projects such as Hackney’s trailblazing School Streets programme and the UK’s first public cargo-bike share service. She now works at the City of Toronto in the Transportation Division’s Policy and Innovation Unit. 

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