Forty Weeks of Fitness | With Chelsea

Biking With Baby

If you've been searching for a fun cardiovascular workout that also strengthens your legs, hop on a bicycle indoors or out! If you are feeling slightly off-balance due to changing hormones and size, stick to indoor cycling on a stationary bike.

Always begin by properly adjusting your bicycle seat, whether you are in a climate controlled building or riding with a breeze in your hair. You'll know your seat is correctly positioned when you rest your feet on the pedals and your straight leg is almost fully extended without locking out your knee.

Once you are situated for your ride, perform a full body check: Are your shoulders relaxed and pulled away from your ears? Are your abdominals tight to protect your lower back? Are your arms slightly bent and relaxed? On the down stroke are you pressing through your heel? Are your knees staying parallel to one another and not bowing out to the sides? Eventually, when you find that your knees are moving to the sides to avoid bumping your growing abdomen, it is likely time to choose a different exercise. Make modifications as needed and have fun on your ride!

Baseline Rules

• Speak to your doctor about your desire to stay active during your pregnancy and listen to his/her advice and recommendations.



• Wear appropriate shoes and clothing (layers work great to avoid overheating).



• Monitor your breathing rate and adjust your intensity accordingly.



• Take frequent water breaks to stay hydrated.



• Always wear a snug-fitting helmet when outdoors.



• Stop exercising immediately if you feel dizzy, faint or experience heart palpitations.



• Stretch! Areas to focus on include your hamstrings, quadriceps, IT bands, calf muscles and chest.

If You Were Inactive Before Pregnancy...

Hop on a stationary bicycle and give it a try! Remember to begin by adjusting the seat correctly. Start your ride by warming up your body for 10 minutes by setting the level to one and gradually increasing your speed to 65-85 rpms. If you feel good, continue pedaling and gradually increase your level every 5 minutes. If you become short of breath, go back to the previous level. Each level will give you the sensation of climbing a larger hill and will demand more from your heart and legs. Depending on your energy level, try to ride anywhere from 20 to 30 minutes. Music is an amazing motivator. Try blasting your favorite tunes and maintain your stroke speed to the rhythm. Keep your water handy and drink frequently. Push that pedal!

Sample Workout:

• Level 1 at 65 rpms for 5 minutes
• Level 1 at 75 rpms for 5 minutes
• Level 2 at 65 rpms for 5 minutes
• Level 3 at 65 rpms for 5 minutes
• Level 1 at 80 rpms for 5 minutes

If You Were Active for At Least Three Months Prior to Becoming Pregnant...

What type of cycling do you practice? Do you frequently participate in a spinning/cycling class? Checkout the article devoted to spinning. Do you prefer to ride on a stationary bike or enjoy the local bike path at the park? Keep your cycling workouts fun and challenging for as long as the exercise feels comfortable. Here are a few ideas:

1. Keep your workout exciting with intervals. Begin with a five minute warm-up at level 2, keeping your rpms between 65 and 85. Every 3 minutes switch the level from a hill to a flat (a challenging suggestion is level 5 for 3 minutes, followed by level 2 for 3 minutes). Keep up the intervals for as long as you can and complete your ride by returning to level 2 for a cool down. Try to cycle for 30-45 minutes to energize your body, but always listen to your body.



2. Locate a bike path that follows rolling terrain. Use the great outdoors to continue to push your pedals at a speed that's challenging yet comfortable.

As your pregnancy progresses you will need to make several considerations for you and your baby. Apply sunscreen and pack a small tote that includes just-in-case cash, your driver's license, snack food (cheese stick, trail mix, small bag of nuts or a piece of fruit) and a bottle of water. Outdoor cycling presents the greatest challenge due to circumstances beyond your control such as temperature, precipitation, traffic and objects in the road. Challenges to consider prior to your ride include the following:

• Weather. Before heading out on your ride check out a local weather report. Layering your clothing will keep you comfortable throughout your workout.



• Traffic. Drivers are frequently distracted, so if possible, locate a bike path or trail that avoids cars altogether. If your only option is to bike on the streets, choose a route and time of day that avoids traffic as much as possible. Always stick to paved areas, such as wide streets or designated bike lanes.



• Repairs. Trails often have sharp rocks and streets are frequently littered with broken glass that can lead to a flat tire. Always ride prepared. Your "Plan B" might include a cell phone to call a friend who can pick you up or money for a bus or cab home.

Sample Workout:
(On stationary bike using manual control)

• Level 2 at 70 rpms for 5 minutes
• Level 5 at 65 rpms for 3 minutes
• Level 2 at 85 rpms for 3 minutes
• Level 5 at 65 rpms for 3 minutes
• Level 2 at 85 rpms for 3 minutes
• Level 5 at 65 rpms for 3 minutes
• Level 2 at 70 rpms for 10 minutes

If You Have Always Been Active...

If Lance Armstrong is your inspiration and you feel at your best on your bike, talk to your doctor about an appropriate heart rate range to maintain and wear a monitor to follow your doctor's guidelines. Save your long rides for the weekend when a friend or partner can join you. Checkout the "Challenges to consider prior to your ride" listed above. Trail riding is not suggested due to the increased risk of falling. Stick to the pavement for your high mileage rides.