Can I mountain bike while pregnant?
Whatever you’re doing before pregnancy, continue to do throughout your pregnancy, whether that be jogging, tennis, or mountain biking. If you’re a mountain biker and you become pregnant, now you are a pregnant mountain biker and should continue to mountain bike until it becomes uncomfortable.
Finding a way to say healthy and happy during pregnancy are doctors’ orders, so continue to do actives that you love.
Women who participate in regular exercise during pregnancy have “easier” childbirths with a healthier and happy baby and mom.
“Exercise in pregnancy is safe and desirable, and pregnant women should be encouraged to continue or to initiate such activities that are currently recognized as safe in pregnancy.”
However, there are a few precautions and modifications that should be observed and implemented if you want to continue mountain biking throughout your pregnancy:
Activities & risk of falling
Dr. Raul Artal (obstetrician) rates mountain biking as “usually safe” and notes,
“remember that mountain biking has a certain amount of inherent risk whether you’re pregnant or not. And the further along you are in your pregnancy, the greater the risk to you and your baby should you fall off the bike.”
Bicycle Riding = Safe pregnancy Activity
Riding a bicycle is an activity that is recommended during pregnancy by all medical professionals and organizations.
However, Some doctors and institutions, such as the American College of Obstetricians and Gynecologists (ACOG) don’t recommend:
"Activities that may result in a fall, such as downhill snow skiing, water skiing, surfing, off-road cycling, gymnastics, and horseback riding.”
The actual act of riding a mountain bike isn’t dangerous, but the ACOG’s recommendation of not putting yourself in a position where you could potentially fall is standard advice and commonsense.
“Exercise activities that do not require a high degree of balance and coordination, quick movements, or involve the risk of falling or fetal trauma are considered safe during pregnancy”
Alternatives & Modifications To Make Mountain Biking Safer During Pregnancy:
1) Avoid technical singletrack and steep climbs. Instead, you can ride:
The bike path
Back-roads or double-tracks that have gentle gradients
Beginner or entry-level trails
Loops or multi-loop circuits, just in case you experience a flat tire or other mechanical issues, you will be closer to home or the parking lot
Put your bike on a trainer. You can even use the trainer in the great outdoors…same view with zero trail variables and obstacles
2) Ride flat pedals (avoid toe straps and clipless pedal systems for safety)
“On a road or mountain bike, stick to paved bike paths (no single track, technical mountain biking!) ”
Stationary bike & week 25-28
Around week 25-28 you might need to stop biking or make modifications to your bike as your pumping legs start to hit your baby belly and/or your balance regresses:
Start riding a stationary bike or take a cycle class
Can switch to a recumbent bicycle
Raise the handlebar height - Raising the stem will put you in a more upright position, which makes breathing easier
Ride a cruiser bike - A wider seat plus a more upright posture
Swap out your saddle for a wider seat - This will make your ride more comfortable. During pregnancy comfort over performance should be a priority
“The more upright frame of a mountain or hybrid bike will be easier to ride later in the pregnancy; you may even decide to temporarily replace your regular handlebar stem with an upright tourist stem for maximum comfort ”
Safe Activities = Don't Require Balancing
An article from Current Sports Medicine Reports, the renowned clinical sports medicine journal, says:
“Exercise activities that do not require a high degree of balance and coordination, quick movements, or involve the risk of falling or fetal trauma are considered safe during pregnancy.”
Hiking. With hiking sticks for added stability.
Mountain Biking: Safety First
While you can still mountain bike while pregnant, it’s best to make good choices. Just keep in mind that your balance will be affected during pregnancy, as your center of gravity changes with your growing baby.
Mountain biking or road cycling involves unknown variables, such as animals, children, and cars. This doesn’t mean you can’t go for a ride, it simply means to ride in less crowded areas while in complete control of your bicycle.
“If you bike to work, consider changing your route to avoid busy intersections and gravel or otherwise slippery surfaces ”
When to start?
Image Source: American College of Obstetricians and Gynecologists (ACOG)
“According to the latest ACOG guidelines, all pregnant women without obstetric and medical contraindications should be encouraged to follow the same exercise guidelines as adults who are not pregnant”
Exercise: Healthy During Pregnancy
Until recently, pregnant women were advised to refrain from exercise, due to fears about risks to the unborn baby.
Today, the latest research shows that not only is exercise safe for active women, but that’s safe to start up exercise during pregnancy for previously non-active women.
A 2017 article from the Journal of American Medical Association (JAMA) says:
“Contrary to previous opinions, pregnancy is now considered an ideal time not only for continuing but also for initiating an active lifestyle.”
Precautions & mountain biking
It’s recommended that pregnant women should exercise in a comfortable environment, which means:
1) Hot & humid conditions should be avoided
Hot & humid conditions should be avoided - Mountain biking in the morning or evening is a better option if you live in a hot/humid climate
2) Maintain Hydration
Maintain hydration - Good advice whether you’re pregnant or not
3) Avoid high-intensity Cycling
Avoid high-intensity cycling (greater than 90% of your HRmax): Now is not the time to begin hill training or climbing steep and technical terrain:
Exercising at this high of intensity will divert blood to your working muscles, which could decrease the amount of oxygen to the baby in the womb
Also, working out at vigorous intensities could lead to dehydration or hyperthermia (overheating). This is bad, particularly during the first trimester as overheating can have teratogenic effects (interference with protein synthesis) on your unborn baby
Keep in mind that HR is more difficult to calculate while pregnant. Exercise intensity should be light enough to allow for a conversation. This means that you shouldn’t experience shortness of breath or exhaustion (Resting HR is elevated during pregnancy, which reduces your functional HR)
Slower, Shorter, Flatter & More Rest
Mountain biking may require shorter distances, slower speeds, flatter terrain, and more and frequent rest periods:
Shorter Distances
Slower Speeds
Flatter Terrain
Increased rest periods/intervals
Pregnant & Lower Oxygen Reserves
While pregnant, you have lower oxygen reserves, a higher resting heart rate (HR), decreased power-to-weight ratio, and less balance.
This means you need to ride trails that are flatter and shorter with a few more pictures and water breaks than normal. This is what some people would refer to as leisurely riding, which sure beats a spin class.
Final Thought
If you need to ‘gear up’ for your next ride it’s probably not suitable for mountain biking during pregnancy.
However, maintaining healthy habits should be a priority. Slowing down allows you an opportunity to enjoy the view and explore some new terrain, albeit flatter and wider, but I don’t think your baby will mind the tranquil ride.
Jesse is the Director of Pedal Chile and lives in La Patagonia. Jesse has a Master of Science in Health and Human Performance and a Bachelor of Science in Kinesiology. Hobbies: Mountain biking, reading, researching, weight-lifting, craft beer, and snowboarding.
Sources for “Mountain Biking While Pregnant”
“Based on observational studies, maternal physical activity during pregnancy does not seem to negatively influence birth weight or risk of birth weight extremes in healthy, low-risk pregnant women.”
ARTAL, RAUL. “Exercise in Pregnancy.” Clinical Obstetrics and Gynecology, vol. 59, no. 3, Sept. 2016, pp. 639–644.
Bisson, Michèle, et al. “Physical Activity Volumes during Pregnancy: A Systematic Review and Meta-Analysis of Observational Studies Assessing the Association with Infant’s Birth Weight.” American Journal of Perinatology Reports, vol. 06, no. 02, 27 Apr. 2016, pp. e170–e197.
Murray, Linda, et al. The Babycenter Essential Guide to Pregnancy and Birth : Expert Advice and Real-World Wisdom from the Top Pregnancy and Parenting Resource. Emmaus, Penn., Rodale, 2005.
Olson, David; Sikka, Robby S.; Hayman, Jacob; Novak, Melissa; Stavig, Christina “Exercise in Pregnancy" Current Sports Medicine Reports: May-June 2009 - Volume 8 - Issue 3 - p 147-153.
Perales, María, et al. “Exercise During Pregnancy.” JAMA, vol. 317, no. 11, 21 Mar. 2017, p. 1113, 10.1001/jama.2017.0593. Accessed 26 Mar. 2020.
“Physical Activity and Exercise During Pregnancy and the Postpartum Period” Obstetrics & Gynecology: April 2020 - Volume 135 - Issue 4 - p 991-999.
Pinto, Kristina, and Rachel Kramer. Fit and Healthy Pregnancy : How to Stay Strong and in Shape for You and Your Baby. Boulder, Colorado, Velo Press, 2013.
Shanahan, Kelly. Your Over-35 Week-by-Week Pregnancy Guide : All the Answers to All Your Questions about Pregnancy, Birth, and Your Developing Baby. New York, Three Rivers Press, 2001.
Van Groenou, Aneema. The Active Woman’s Guide to Pregnancy : Practical Advice for Getting Outdoors When Expecting. Berkeley, Calif., Ten Speed ; Enfield, 2004.