By Sara J Henry

Can I keep riding? Generally, the answer is simple: yes. You should discuss it with your doctor, but chances are you will get plenty of encouragement. Exercise helps keep you healthy, keeps the weight gain to a minimum and most importantly keeps your sanity levels on even keel.
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 highrisk women will be advised against exercising at all. How long and hard can I ride? Sports Medicine Australia state a heart rate of 150 to 160 beats per minute is reasonable for an active women, provided she has no adverse symptoms. But everyone is different and the optimal heart rate will vary with age so relying on a heart rate alone isn’t advised.
The best advice is to avoid a breathless pace. The American College of Obstetricians and Gynaecologists advises clearing all exercise with your doctor, avoiding exhaustion, and stop when you’re tired (pregnancy is not the time to prove your toughness!). Exercising regularly (at least three times per week) is considered better than sporadic training. 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 obstetrician Dr James Byrne. 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 obstetrician Dr Camilla Buchanan. Australian Sports Commission guidelines suggest avoiding exercise during the hottest parts of the day and to increase your fluid intake as your pregnancy progresses. Exercise will become harder during your third trimester — mother nature’s 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? Avoid all situations that increase the risk of a fall. These include big groups, pacelines, technical singletrack, descents, and racing. “If you’re pushing yourself hard, you’ll make mistakes,” says Dr Buchanan, herself a competitive cyclist. During your third trimester it is recommended that you avoid any exercise that can cause even mild abdominal trauma. Even a minor fall could cause separation of the placenta, which can be life-threatening for both you and your baby. This certainly includes falling off your bike, so for the last trimester it’s time to hang up your helmet temporarily. Not all is lost though — consider pedalling indoors on a resistance trainer, or take up a safer activity like walking during those last few weeks. Chances are you will no longer be able to see your toes, your back will be aching and the thought of jumping on the bike will seem less and less appealing anyway. If you do have a fall get checked by your doctor immediately. If you have vaginal bleeding or abdominal pain, call an ambulance and get checked out at hospital. Usually, the human body is amazingly robust, but you want to take extra precautions when it comes to protecting your little one. What should I eat and drink? “It’s extremely important that women don’t become dehydrated during exercise while they’re pregnant,” says Dr Susan Barr, a professor of nutrition. Dehydration can decrease blood flow and increase your core body temperature--both potentially dangerous for your child. Drink two or three glasses of water two hours before you ride. On the bike, use a sports drink or half-strength juice, which is absorbed into your bloodstream faster than water. Aim for around one litre of fluid per hour when exercising. Carry extra water bottles or get a backpack hydration system 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 per cent of your body weight in fluid, which is two to three cups,” says dietician Beth 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 and rice, or let’s face it, whatever your cravings dictate!

Gear guide for gestation
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 centre 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 tyres on your road bike. For easy and safe dismounts, you may also want to shelve your clipless pedals in favour of the old standard type.
> 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 travelled roads with wide shoulders or bike lanes, or use bike paths if
they’re not congested with unpredictable kids and pedestrians. While it may not be the vomit-inducing training rides that you may have undertaken
before, there is still room for riding during pregnancy, as long as it’s done with caution and continual reassessment of what your body is trying to tell you. Remember that the amount of fitness you lose by tempering your riding during these nine months is minor and temporary and a small price to pay for the peace of mind that comes from knowing that you’re protecting your little passenger. And just think of the fun you can have regaining that fitness after bubs is born and there are no excuses.