Difficulty: Moderately Easy
Step1
No matter what style bike you have—a road, mountain or hybrid bike—you should be able to use it with a trainer. If you have knobby tires, you’ll need to replace them with slick tires. A brand new trainer will cost between $150 to $350.
Step2
As your belly expands, you will probably feel more comfortable pedaling in a more upright position. You can adjust your handlebar, install a longer stem or replace your bar with one that has an upward angle. Another option for changing your position: Place a taller wheel block under the front wheel. This rotates everything to a more upright position.
Step3
Your standard saddle, assuming it was comfortable pre-pregnancy, should work fine during pregnancy. If it feels awkward, replace it with a wider, extra padded saddle.
Step4
One of the greatest exercise-related concerns during pregnancy is overheating. To avoid this, ride in an air-conditioned room with a fan set up in front of you.
Step5
Keep water handy and remember to hydrate before, during and after riding.
Step6
If riding on a trainer is painfully boring, try using the bike time as a warm-up and 30-minute cardio workout. Then spend the rest of your workout doing something else you love—like yoga or walking the dog.
Step7
Monitor your heart rate and try to keep it at or below a safe level. Your own health and previous fitness level will inform that number, but 140bpm is a common guideline to use. When in doubt, consult your OB/GYN.
