Some tips for Perinatal Mothers!

Cycling is a great low impact exercise and I found it a great addition during my pregnancy, especially as I progressed into third trimester and eventually stopped running. Clipping in was a fun way for me to connect with my core, listen to some WICKED music and get a sweat on without putting too much pressure on my pelvic floor. I really had to focus on breath work and made adjustment in my bike setup to make for a smoother and safer ride. Please ensure you are cleared by your healthcare provider prior to clipping in.

Some key tips for my Moms to be:

• Stay in tune with their breath and attempt a talk test throughout session. Your breath should be controlled and relaxed to ensure that intra abdominal pressure is regulated throughout your cycle

• Core engagement is key – there should be no coning or doming

• If you feel ANY pain or discomfort, stop, reset your breath, check your setup and adjust as necessary and if it still persists stop immediately

• Adjust handlebars higher and move them slightly further back to make room for a growing belly! This is a real game changer in the third trimester

• When riding out of the saddle you may feel more comfortable with your hands in 2nd position instead of at the top of the handlebars in 3rd

• Although I dont coach through choreography I encourage you to keep any additional movements to a minimum

• Take each cycle as it comes. Sit when you need to, put a fan on to keep you cool, drink lots of water to stay hydrated and as always..the most important part is that you feel safe, comfortable and are having fun!

Happy moving mommas! If you have any questions please reach out I am more than happy to help!