Posting an update for those searching the thread in the future for advice/experiences:
I am currently 10 weeks pregnant with #2.
This time, I have a much better understanding going into pregnancy of both structured training and the effects of it and what my FTP etc are. I was pretty well-trained prior to this pregnancy. I did one mtb race at 4 weeks pregnant and had thought of doing a 1-2 more but the weather and my morning sickness haven’t cooperated with that.
I have had much more nausea and some vomiting with this first trimester and so a little more difficult to get on the bike but I also have found that exercise (usually riding or hiking) actually helps with that if I can manage to get moving.
Same as last time, I need more electrolytes (I use scratch) and feel better if I have that on the bike when dealing with the nausea. I also take extra magnesium, vitamin d, iron, and b-6 on top of my prenatal vitamin based on my experience from the first go. (Normally when not pregnant I would only use electrolytes in the heat or when doing very high intensity work and don’t take vitamins).
I have adopted the mindset of “keep showing up” this time and mostly just trying to do some activity.
My exercise goals during this pregnancy are a little more well-rounded than last time, mostly because I have more confidence in my ability to return to training afterwards. They are:
- 1 longish ride per week and 1 interval session per week. These interval sessions are much easier/shorter than what I would do not pregnant. I so far like doing something like 4x30 seconds at 125%+ of FTP with 30 second rests, 4 min recovery, repeat 3 more times. Just something that gets my heart rate up but doesn’t cost mental energy.
- Weight lifting twice per week, core work 2-3x week. I learned last time that late pregnancy/early post-partum your body really needs all the extra help it can get to stay strong and in alignment and I did no weights or body exercises last time. Plus pretty soon I will not be able to get strength through riding at all.
- Walking ~10k steps per day most (5/7ish) days, especially if I didn’t bike that day.
- Doing more off-the-bike exercise when I have the opportunity, especially instead of just doing <1 hr of easy riding. So just doing a 40 minute run or XC skiing or intense yard work instead of prioritizing biking.
Towards the end of my pregnancy (due in May) I may try to start doing more long rides to start building more of a base if I can manage it. But I don’t want to expend too much mental energy building a base during typical cycling base season because pregnancy is already a mental battle.