The Pregnancy Challenge: Indoor Cycling

Despite new fitness trends cropping up faster than ever (hello, treadmill classes), indoor cycling isn’t going anywhere. It’s a low-impact way to help maintain cardiovascular fitness while pregnant, which isn't to mention that the handlebars on a bike act as a convenient stabilizer as your center of gravity shifts.

How best to modify the workout as your pregnancy progresses? We asked Lindsay Buckley, a SoulCycle instructor who had her first child, a boy, in June and taught throughout her pregnancy, for some tips on how to stay on the bike—comfortably and safely—for as long as possible:

• • Don’t be shy. Before the start of a class, always let an instructor know that you are pregnant.

• • Be prepared to feel different. “The most surprising thing about riding while pregnant was the unpredictability,” says Buckley. “Some days I rode like nothing had changed and other days I might as well have been riding without handlebars, with a blind fold and a backpack full of weights.”
• • An indoor-cycling studio can get hot during a ride, so make sure to manage the heat. Buckley suggests nabbing a bike close to a fan, keeping two cold waters on hand and hydrating continuously.
• • Don’t feel ashamed if you need to take things down a notch. “If something doesn't feel right, trust your instinct,” says Buckley. “There are particular moves that may have been favorites, but once you have a baby on board you may notice that they do not serve your body in the same way.”
• • As your bump grows, tweak the way you ride: Instead of speeding up your pedaling at a lower resistance, consider adding a bit of resistance and slowing down your legs.
• • The fit of your bike might need an adjustment. Extended handlebars can provide more room for an expanding bump, and an instructor or attendant can check your bike settings and help you find the right balance: “Sitting higher or lower or farther forward or back may end up being more comfortable,” says Buckley.
• • Stay true to how you feel. The energy in indoor cycling classes can be off the charts, but that doesn’t mean you need to follow every move. Buckley suggests a one-on-one-off approach: pedal through one song, take a break during the next song and repeat. “This allows for a mini recovery while keeping a steady heart rate, consistent momentum and still being a part of the class,” she says.