-
Step 1
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.
-
Step 2
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.
-
Step 3
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.
-
Step 4
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.
-
Step 5
Keep water handy and remember to hydrate before, during and after riding.
-
Step 6
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.
-
Step 7
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.
