Cycling while breastfeeding

Cycling after childbirth

There are many reasons you might be looking to get out on your bike after having a baby, whether you’re returning to a much loved activity, or thinking about ways to introduce cycling to your life now you’re a parent, for fun, fitness and/or transport.

Either way, if you’re breastfeeding your child, it’s important to listen to your body and exercise within your limits. Everyone will have a different recovery time, based on their birth experience and general fitness levels.

First things first, always check with your GP or midwife that you’re ready to start cycling, and pay attention to what your body tells you. If you experience any bleeding or pain, stop cycling and consult your doctor – likewise if you weren’t a regular exerciser before getting pregnant, or have never cycled before, take medical advice.

Your baby's and your 6-week postnatal check is a good opportunity to ask your GP about exercise and cycling.

Quick tips for parents in a hurry

If you’re short on time, here are a few quick tips to help you get back on the bike while breastfeeding:

• Consider the time you’ll be in the saddle, especially on your first few rides after the birth.
• Feed your baby or express before you set off so you’re comfortable for your ride.
• Keeping hydrated is especially important if you’re breastfeeding, so take a water bottle or two with you.
• You need more calories if you’re cycling while breastfeeding, so remember to take adequate snacks, to keep your energy levels up.
• Supporting your breasts with a good bra is really important. Always choose an unwired model to avoid blocking milk ducts. There’s a good choice of nursing sports bras available if you’re planning to feed or express whilst on your ride. 

When my eldest, N, was about 7 months old, I crazily decided to sign up for my first ever triathlon. Probably something about still having the ability to do something other than be a mummy!

I did five months of training on the bike whilst breastfeeding him. Whilst I needed extra calories and a good sports bra, there was nothing about breastfeeding that stopped me from training. I just made sure my breasts were empty, either through feeding or expressing before setting out on a training ride, run or swim.  

I stopped breastfeeding about two months before the triathlon, after five months of training whilst feeding.

The triathlon itself was amazing, and the sense of achievement I felt when crossing the finishing line was incredible. I’d managed to do something challenging and new, as a new mum! 

18 months later, when T was born, I already knew I’d have to do another triathlon.

When our second child was born we were the proud owners of an electric box bike, with a car seat adapter. From around 6 weeks old, I'd take our baby and her older sister in the cargo bike, for daily journeys to the shops and into town, as well as to drop off and pick up my eldest from nursery.

The great thing about riding a cargo bike with a baby is that it's similar to walking around with a pushchair - you can stop fairly quickly if your baby is not happy.

I found the winter months a bit more tricky for cargo biking and breastfeeding on the go, but holding a baby close to your body usually does the trick in terms of keeping them warm. I used a coat with a maternity insert for baby carrying as well as breastfeeding when out and about if it was really cold.