Cycling whilst pregnant – cycling during pregnancy

This article first appeared in TOUR magazine in 2021 and in excerpts on tour-magazin.de. We are publishing it here in full for the first time. The information is correct as at the time of its initial publication.

Anyone who followed Hanka Kupfernagel on Instagram in 2019 might have got the impression that the then 45-year-old did nothing but ride her bike. For an eight-time world champion, this would be nothing out of the ordinary – were it not for her growing baby bump. Her little son Kiano is now almost one and a half years old. When his mum talks about her training during pregnancy, it quickly becomes clear that she certainly didn’t overdo it: “From the third or fourth month onwards, I suddenly didn’t feel like road cycling any more. It just felt uncomfortable,” she explains. “Although there wasn’t much of a bump to be seen yet, I was short of breath and simply wasn’t enjoying cycling any more.”

Hanka Kupfernagel is a former German cyclist. She was crowned world champion in cyclo-cross four times and won the world title in the individual time trial in 2007. At the 2000 Olympic Games in Sydney, she won a silver medal in the road race. She retired from professional cycling in 2016.

Modifications to the bike

Kupfernagel switched to an e-mountain bike, which had a more upright riding position. “We raised the handlebars a little so that I could breathe more easily. The thicker tyres offered more comfort, and thanks to the electric motor, I was able to cycle in groups again. I enjoyed that right up until the end of my pregnancy.” She used the e-bike right up until three days before Kiano was born.

Recommended sport

But is cycling really healthy during pregnancy? “It’s actually one of the recommended forms of exercise,” confirms Dr Maja Heinrigs, a specialist in obstetrics and gynaecology in Munich. “The exercise is good for the mother; it strengthens her muscles and improves her cardiopulmonary reserves – that is, her heart, circulation and breathing. The risk of gestational diabetes is reduced.” Marion Sulprizio, a qualified psychologist who advises pregnant athletes at the German Sport University Cologne (DSHS), also considers cycling ideal for them: “Unlike high-impact sports, which involve significant shock loads and a high heart rate, the risk of overexertion is low in endurance sports.”

​However, this only applies if you’re already familiar with it: “Anyone who’s never sat on a road bike before shouldn’t try out clipless pedals and thin tyres, especially whilst pregnant,” says Sulprizio. Yoga, Pilates and aqua aerobics, on the other hand, are actually suitable beginner’s sports even for pregnant women. Contrary to what some people think, the main factor in choosing an activity is the risk of injury to the mother – rather than the risk to the baby: “The baby is very well protected in the womb,” says Sulprizio. “But because a woman’s tendons and ligaments become more relaxed during pregnancy, the risk of injury is higher. X-rays, anaesthesia and operations must be avoided at all costs.”

Maximum loads are out of the question

​Expectant mothers should also avoid high-intensity exercise. “Pregnancy alone causes an increase in heart rate and respiratory rate,” explains gynaecologist Heinrigs. “If physical exertion is added to this, the demand for oxygen increases further.” To ensure the baby does not become oxygen-deprived, maximum exertion is strictly off-limits for pregnant women. Some experts recommend not letting your heart rate rise above 140 beats per minute. However, as the optimal heart rate varies greatly from person to person, Dr Heinrigs recommends the ‘talk test’ instead: ‘If you can still hold a conversation whilst exercising, you’re training within the right range as a pregnant woman.’ This allows you to check whether you’re exercising within the aerobic zone and not running a deficit in oxygen supply.

Listen to your body

​Even professional cyclist Hanka Kupfernagel stuck to this rule: “I didn’t have a training plan and just cycled at a relaxed pace – basic training, in other words. I also went swimming regularly in the summer and did some stand-up paddleboarding. I listened to my body.” That’s the most important thing when a child is active, confirms specialist Dr Heinrigs: “If it feels right, it’s right.” Marion Sulprizio agrees, but sometimes has to rein in the competitive athletes at the DSHS: “Listening to your body only works, of course, if you really do listen to it. Competitive athletes who have spent years learning to train through their limits, pain and discomfort sometimes find it difficult to suddenly behave differently during pregnancy. But this really isn’t the time for women to be pushing themselves to the limit when it comes to exercise.” However, there’s no reason why they shouldn’t exercise for an hour a day whilst keeping their heart rate under control – on the contrary: “Exercise isn’t just good for the mother, but also for the baby,” says psychologist Sulprizio. “Animal studies show that the neural connections in the brains of baby mice are better if their mothers were very active. I assume the situation is similar in humans.” Babies of active mothers are also fitter, slimmer and lighter. Whilst this does not make childbirth any less painful, says Sulprizio, “studies have shown that active women in labour require less medication and experience complications less frequently.”

Risk of perinatal depression falls

​Furthermore, the psychologist notes that active mums have a different mindset to those who do not exercise: “Giving birth is a bit like a sporting competition, in which women have to achieve a great deal. If they have been physically active during pregnancy, they have more confidence in their bodies and cope better with the changes they undergo.” The typical mood swings during pregnancy are less common amongst female athletes. And just three hours’ training a week – as revealed by a study by Spanish and Canadian scientists – reduces the risk of ‘perinatal depression’, which affects up to 20 per cent of women during and after pregnancy.

Take care if you experience a headache or feel sick

​At first, cycling for just one or two hours felt unusual for professional cyclist Hanka Kupfernagel: “I actually drove myself a bit mad worrying that it might not be enough. Because I was comparing myself to those girls who got pregnant whilst they were professional athletes. At some point I thought: ‘I don’t actually have to do that.’ So I just cycled whenever I felt like it and depending on the weather.” Two hours turned out to be more than enough, reports the eight-time world champion: “I got tired much more quickly and felt just as knackered afterwards as I usually do after twice that time.” Gynaecologist Maja Heinrigs, who enjoys going for a ride on her road bike herself after work, knows the reasons: “Pregnancy is a major change. As well as heart rate and breathing rate, a woman’s core body temperature rises, meaning she breaks a sweat more quickly and cannot exert herself as much as she used to.” However, the gynaecologist can allay the fears of cycling women that exercise might trigger premature labour or even a premature birth: “This concern is unfounded. It is possible, though, that uterine contractions may occur if you overdo it during training.” Those affected should take it easy and take magnesium. “Persistent contractions should be investigated by a gynaecologist,” says Heinrigs. “The same applies to bleeding, loss of amniotic fluid, sudden headaches and dizziness, nausea and chest pain.”

When cycling kit starts to feel tight

Fortunately, Hanka Kupfernagel didn’t experience any such discomfort during her pregnancy. At some point, however, her bump got in the way, reports the cycling mum: “It was a problem, especially when putting on my shoes and getting on and off the bike. Not so much whilst cycling itself, though – quite the opposite: On the bike, I finally felt normal again!” Kupfernagel set herself a goal just for fun: “I wanted to be able to put my socks on whilst standing right up until the end. At some point, that really wasn’t easy any more,” says the silver medallist from the Sydney Olympic Games, laughing. Around the same time, her cycling kit also started to feel too tight: “I wore my beloved bib shorts for quite a long time. They sat just above my navel, didn’t constrict me and somehow gave my tummy some support. But in the end, I could only wear my boyfriend’s jerseys and shorts.”

When to start after pregnancy

Once the baby has been born, women should wait until the postnatal period is over before starting postnatal exercise, says gynaecologist Heinrigs. “Anyone who feels up to it can give a short cycle a go.” Sulprizio, the pregnancy expert at the DSHS – where around 300 to 400 women contact them with questions every year – also strongly recommends postnatal exercise: “It might seem a bit of a let-down for female athletes, but mums really should stick with it!”

"You should only get back on your bike once the episiotomy has healed and the postnatal discharge has stopped."

Postnatal recovery – is it really necessary?

There is only one answer to this question: yes. Postnatal exercise, which mothers should start six to eight weeks after giving birth, helps to strengthen the pelvic floor again. Those who neglect this will not feel the consequences immediately, but often only years later: in the form of urinary incontinence when laughing, sneezing or coughing, as well as a constant feeling of pressure in the lower abdomen. Faecal incontinence and a prolapsed uterus, or even uterine prolapse, can also be consequences. Postnatal exercise is essential even after a caesarean section. Midwives or gynaecologists can arrange suitable classes.

Four weeks after the birth of her son Kiano, Hanka Kupfernagel got back on her e-bike for the first time: “The weather was lovely, and I cycled to the bakery – five kilometres there, five back. It was a brilliant feeling, because I’d regained a bit of freedom.” However, the professional cyclist waited a few more weeks before going on her first road bike ride. “I still remember how incredibly easy road cycling suddenly felt after all those months on the e-bike. It was actually lovely that, through pregnancy, I was able to rediscover my sport – the one I’ve spent so much time on – as something new again...”

When should you avoid exercise?

​The American Congress of Obstetricians and Gynaecologists (ACOG), the largest specialist society for gynaecology and obstetrics, has compiled a list of ‘relative’ and ‘absolute’ contraindications for exercise during pregnancy. In the case of absolute contraindications, exercise is strictly forbidden – the reasons for this are often self-evident. In the case of relative contraindications, a temporary break from exercise is recommended, or training is only permitted subject to restrictions and following consultation with your gynaecologist: