As I start the journey of raising my second child, I find myself pondering a common question among soon-to-be dads: How do you continue pursuing your passion for cycling with a newborn? It’s a valid concern for those of us about to embark on this incredible adventure.
Fatherhood is an irreplaceable experience, whether it’s your first time or not. One thing we must always keep in mind is how quickly our children grow, transitioning from fragile newborns to curious toddlers, and soon enough, they’ll be independent teenagers exploring the world on their own. While cycling is undoubtedly a fantastic pursuit, it’s equally essential to savor the fleeting moments we have with our little ones.
The inspiration for this post struck me during a personal moment – I was sitting with my three-day-old daughter, cradling her gently as we watched La Vuelta 2023 on my iPad. Meanwhile, my two-year-old daughter was taking her afternoon nap. During our recent hospital stay, one of the nurses imparted valuable wisdom: treasure these early moments with your newborn. We often hear this advice, but it can be challenging to fully grasp its significance amidst the inevitable crying, not sleeping, tantrums, and communication hurdles that come with parenting.
Last night was one of those challenging moments as our newborn struggled to sleep, leaving my partner and me exhausted and frustrated. However, as I held her in my arms until she finally drifted into slumber, I was gently reminded of her innocence and the profound preciousness of this early stage. It brought back fond memories of quiet moments shared with my two-year-old when she was a newborn.
These moments are indeed fleeting, and it’s of paramount importance to cherish them while they last.
With that said, let’s dive into Dads Riding Bikes top tips for managing cycling with a newborn as a parent:
The First Few Weeks Will be Hard
Having a baby is a significant life event that will bring about a lot of changes. In the initial few weeks, newborns typically sleep for around 17 hours per day but only in short intervals of one to two hours. As a new parent, it may be necessary to pause your cycling activities until your baby begins sleeping for more extended periods. After approximately three to four weeks, you may start experiencing four-hour stretches of sleep (Make sure to confirm this with your Pediatrician before making any feeding changes with your baby), allowing you to resume cycling.
As you begin riding a bike again, start with easy zone 2 riding, which will be easier on your body and require less recovery than harder intensity rides. In the meantime, you can pass the time by watching my favorite YouTube cycling channels.
Pro Tip: If you have family members available to stay with you and help during the first few weeks, I highly recommend asking for their assistance. Grandparents, for example, can make getting rest during the first few weeks much easier.
Get an Indoor Bike Trainer and Zwift
If you want to continue cycling with a baby you need to accept that you will not be going out for multiple-hour rides outside more than once or twice a week. This is where Zwift, paired with a direct drive trainer for your bike comes in.
Over the past few years, cycling has undergone a revolutionary transformation due to the emergence of virtual riding platforms, such as Zwift. When paired with a direct drive trainer, these platforms have transformed the way parents with newborns can train, compete, and interact with others in the worldwide cycling community.
Zwift, when used with a direct drive trainer, is capable of replicating real-world riding conditions to a remarkable extent. The trainer can accurately simulate gradients, road surfaces, and the sensation of changing gears. This experience enables parents to cycle indoors with the same level of intensity and engagement they would have on an open road, regardless of weather conditions or time of day.
Weather no longer plays a role in hindering your training schedule. Virtual riding on Zwift with a direct drive trainer allows you to cycle year-round, regardless of rain, snow, or extreme temperatures. It’s the perfect solution for staying consistent with your training goals and maintaining your fitness levels during challenging seasons.
While no one likes to interrupt their workout or end it early, biking from home makes you available to jump off to help with an emergency diaper blowout or a toddler meltdown.
Check out Cycling Weekly’s top trainer video for 2023 below:
Go grab a direct drive trainer and sign up for Zwift. This is the best way to maintain consistent riding with a newborn. Better yet, try to unlock the Zwift Tron Bike as I did during the birth of my second daughter.
Communication With Partner Is Key
When cycling with a baby, effective communication is key to success. As new parents, you need to coordinate schedules and responsibilities while sharing the joys and challenges of this new chapter in your lives. One important aspect is taking turns to pursue your activities, ensuring that the little one’s needs are met. My wife and I alternate weekend days on who gets to go out so that we each can get a three-hour ride in.
This teamwork strengthens your relationship and helps maintain a healthy balance between parenting and personal interests. By openly discussing your cycling plans, preferences, and schedules, you can find the sweet spot where both partners feel supported and fulfilled. Remember, it’s not just about the journey on two wheels; it’s about the journey of parenthood, where communication and compromise keep the wheels turning smoothly.
Set A Schedule
Creating a schedule can be a game-changer for cycling with a newborn. Parenthood can bring unpredictability to your life, making it difficult to maintain a fitness routine. But a well-planned schedule can be your best friend. By designating specific times in your day, such as before your child wakes up, during naptime, or after bedtime, you can create dedicated windows of opportunity for cycling. As a stay-at-home dad, I jump on Zwift during nap time and get a solid hour in high-intensity workouts or racing. Then I get out for a 3-hour wide once a weekend. Cycling fitness gain can be made in just 6 hours a week of training. Don’t believe me? Check out Dylan Johnson’s video below on how to get faster with a 6-hour training week.
This not only helps keep you motivated, knowing that you have a set time to pursue your hobby, but it also ensures that you make the most of the limited free moments available as a parent. Remember, achieving balance in your new routine is crucial, and establishing a schedule can help you make cycling a consistent part of your life. This will benefit both your fitness objectives and overall well-being.
Remain Flexible
It’s important to have a well-structured schedule for your cycling routine, but having a newborn can bring unexpected surprises. Parenthood often presents sudden feedings, diaper changes, and soothing sessions, so it’s important to be flexible. Be ready to adapt and modify your plans quickly and embrace the unplanned interruptions with patience and a smile. While it may seem frustrating at times, remember that these moments of spontaneity are part of the beautiful chaos of parenthood. So, while a schedule provides a framework, be open to opportunities to cycle when they unexpectedly arise. This adaptability will help you stay on track with your fitness goals and teach you valuable life lessons about resilience and adaptability.
Add in Weightlifting
As a new parent, finding time for exercise can be challenging. Incorporating weightlifting routines into your schedule can be a game-changer. The beauty of weightlifting lies in its efficiency; you can get a substantial workout in just half an hour to an hour. Consider focusing on whole-body compound lifts like the StrongLifts 5×5 program or similar strength routines. These exercises engage multiple muscle groups simultaneously, helping you become a better cyclist by enhancing your power and endurance while promoting overall longevity. Building strength isn’t just about lifting heavier weights; it’s an investment in your health and well-being. It ensures you’re better equipped to handle the physical demands of parenthood and enjoy an active and fulfilling life for years to come. So, while cycling remains your passion, don’t underestimate the transformative benefits of incorporating weightlifting into your routine. It’s a small time investment that can yield significant rewards.
It Gets Easier
When it comes to managing cycling with a newborn and young children, it’s important to keep in mind that it will get easier over time. As your baby grows, they will start sleeping for longer stretches, allowing you to get more restful nights after a few months. As your kids become toddlers, they will require fewer naps, giving you more opportunities to go on longer weekend rides without feeling like you’re leaving your partner alone with the child.
As we strive to balance our deep love for riding bikes with the responsibilities of nurturing our children, let’s come together as a supportive community on this shared journey of “Dad’s Riding Bikes.”
Drop a comment below and let us know what your experience has been trying to cycle with a newborn.