Biking with a baby bump: How you can combine pregnancy and cycling
Being physically active during pregnancy is healthy for mum and baby. This has been proven not only by numerous studies, but also by many women's own experience. At least 150 minutes of moderate aerobic activity per week, divided into several sessions, is considered ideal. However, while yoga, swimming or walking are disciplines in which the heart rate and risk of injury remain in the low range, mountain biking raises the question: is it too dangerous with a baby in the womb?
"A mountain biker who has been doing this sport for a long time and knows herself well on the bike is welcome to continue her sport," says Dr Maja Heinrigs, a gynaecologist with her own practice in Munich and a passionate cyclist herself. The more upright sitting position compared to a racing bike and the suspension are particularly comfortable as the bump grows and are easy on the expectant mother's back and joints.
Pulse down, patience up
However, the doctor emphasises that the usual performance parameters do not apply during pregnancy and that training should take place in a lower heart rate range, for example. The German Sport University Cologne recommends a heart rate range of 125 to 155 beats per minute, depending on age and training status; women who know their heart rate ranges from a previous performance test should stick to ten beats per minute less than usual on the bike. "The talk test can also serve as a rough guide," advises Maja Heinrigs. This means that the soon-to-be mum should be able to speak complete sentences while cycling without catching her breath.
Incidentally, there is no fixed limit as to when a belly makes riding impossible. Every woman can and should decide for herself how long she wants to stay on the saddle - after all, she knows and feels her body best. If in doubt, it is better to stop than to push on. Acute symptoms such as shortness of breath, pain in the lower abdomen or sudden drops in performance are a warning sign that the exertion is too high or something else is wrong. If they do not improve with rest, a visit to the gynaecological practice is advisable to clarify the causes.
Catering more, risking less
As calorie consumption is higher during pregnancy, expectant mothers should eat carefully and drink regularly on the bike to avoid circulatory problems, even if they "hopefully don't push themselves into threshold areas, but keep to their lower performance limits", warns gynaecologist Maja Heinrigs. Rain and cold are not a problem, even with an advanced pregnancy, if the choice of clothing is right. However, Heinrigs does not think it is a good idea to choose routes over slippery or very muddy paths, as this increases the risk of falling.
As a general rule, the level of difficulty of the tours should therefore remain slightly below the actual individual riding ability in order to be as safe as possible on the road. If you were already travelling by mountain bike before your pregnancy, you can also do your laps during your pregnancy. However, it is important to stay within a moderate intensity range, eat well, avoid wild off-road rides and listen to your body: What feels good and what doesn't? Maja Heinrigs warns that if you have a high-risk pregnancy or symptoms such as haemorrhaging, a shortened cervix, retarded growth of the child or pre-eclampsia, which is pregnancy-related high blood pressure, you should no longer get on a mountain bike saddle - or do any sport at all.
Jan Timmermann
Editor
