Pedaling for Two: Mountain Biking While Pregnant

By Julie Bacon

I love biking. Mountain biking, gravel biking, Peloton-ing, bikepacking — you name it. So of course, as soon as I found out I was pregnant, I wanted to know what was “allowed” in this new world of pregnancy. 

I’ll be honest: the internet let me down.

I couldn’t find much, and I wasn’t sure if it was because women were lowkey mountain biking their whole pregnancies and just not talking about it, or because it was completely off the table. I got varying advice from different doctors, friends, and family, and it made it hard to know how to proceed. The main concern was falling and hurting the baby — which is totally valid — but I felt so at home on a bike that the idea of giving it up entirely didn’t feel right. Honestly, I was more likely to trip walking down the sidewalk than crash on a ride.

Biking had always been a huge part of my mental health toolkit. It grounded me, gave me space to process, and helped me feel strong and connected to my body. So I made a decision early on: I’d keep riding as long as it felt good. I wouldn’t take risks, I’d intentionally keep things mellow, and I’d check in with myself constantly. But I wasn’t going to stop just because there wasn’t a clear answer online. I decided to keep showing up — to the gym, to the bike, to the yoga mat, to the snowboard — and trust that my body would tell me when it was time to scale back.

Once I finally got through the hideousness that is early pregnancy nausea (if you can't brush your teeth without dry heaving, you know what I mean), I immediately planned a bikepacking trip on the coast north of San Francisco, near Mount Tam. It was a doozy. Ten thousand feet of climbing in two days with a loaded bike. I remember my friend Yvonne hike-a-biking up a steep ridge, laughing at me and asking, “The day you feel better, this is what you want to do?!” And honestly, it really was. Nothing made me happier.

As my pregnancy continued, so did my biking. And it totally fluctuated. Some days I felt really uncomfortable mountain biking and super freaked out. Other days I wanted to go on a 20-mile solo gravel mission. I gave myself a lot of grace. I worked on not judging myself for not feeling up to it or not being as fast as I used to be. I tried to curb how many excuses I made for getting slower and slower as my belly grew, reminded myself I owed zero explanation to anyone, and stayed proud that I was still out there on the trails — rocking my husband’s chamois and all. It was also really encouraging to have multiple other pregnant friends who were still ripping bikes.

But I’ll admit, the further along I got, the more I felt the need to hide the fact that I was still riding. Like people would think I was being reckless or selfish. It felt weird — doing something that made me feel so good, so connected to my body and baby, and still feeling like I had to downplay it. The one place I felt totally supported was Strava. My community there cheered me on, never questioned it, and helped me feel seen at a time when I was quietly second-guessing myself more than I let on. I hope that The Mothership Collective can be that safe space for other pregnant women too.

A few things that really helped me mentally and physically were:

• Intentionally riding at the back of the pack during group rides so I wouldn’t push harder than I needed to.
• Drinking tons of water (usually with a Nuun tab) and eating something every hour.
• Keeping my pace mellow enough to get a sentence out, and taking breaks to cool down.
• Always bringing a Garmin InReach or making sure someone knew my exact route — especially toward the end of pregnancy.
• Swapping out my clipless pedals to lower the risk of any careless falls.
• Exploring other types of riding (hello, bike trainer) when I wasn't feeling it.

Because I kept it up my whole pregnancy, it ended up feeling really good for my body. That’s not to say everyone should mountain bike for 40 weeks — but it’s what felt right for me. I remember my last ride so vividly: an eight-mile mountain bike loop from the house. As I descended, I knew it was time to call it. I was 37 weeks. I put the bike away — and had my baby five days later. It’s wild how listening to your body leads you to exactly the right decision.

There may not be many resources out there to guide you, but trust yourself.

Do what feels good. Your body will lead the way.

The experiences shared here are personal, not medical advice. Every body and every pregnancy is different. Please consult your healthcare provider before beginning or continuing any physical activity while pregnant. We encourage you to listen to your body and do what feels right for you.