A typical day for Elisette Carlson is go-go-go. A busy public relations representative (she founded SMACK! Media), marathoner, and endurance athlete, she likes to get up with the sun and get sweating right off the bat. That all got a lot harder to do when her son Andrew was born.

“I’ve always been an early bird and enjoy my workouts first thing, but motherhood changes that,” she says. “Timing felt so challenging. Everything revolved around the clock—and because I had a NICU baby who struggled with latching, it was important for me to breastfeed him rather than pump and give him a bottle.”

It wasn’t impossible: Carlson got back in the saddle a few days after getting the go-ahead for exercise from her doctor, six weeks post-childbirth. But cycling again did take some tweaks, like getting up earlier to nurse beforehand and heading out on new paths that kept her closer to home (and closer to her baby).

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Timing your workouts is just one of the challenges you might come across as a new nursing mother. Read on for expert advice about when to schedule your rides, what to wear, and more to help you get in back in the saddle and support your breastfeeding routine at once.

Decide When to Ride

The best time to get back on your bike is whatever time, day or night, that feels right for you. “There aren’t any research studies that investigate how timing of workouts might affect milk supply,” says Ellen Foster, D.P.T., a physical therapist and cycling coach in Cincinnati.

That being said, we do know that hormones shift with the circadian rhythm and increase milk production at night—meaning your breasts will be fullest in the a.m. So if you’re a morning cyclist, you’ll likely need to take special care and some extra time to nurse or pump fully before you head out on a ride.

Get in a Preride Pump

Exercising as a nursing mother is one time when it’s actually good to run (er, ride) on empty. That means you always make sure to nurse or pump right before you head out. This is especially true the longer you’ll be on the bike.

“For the mother who’s riding every day for two or three hours, empty your breasts as much as possible by pumping for a bit after your baby nurses,” advises Andrea Syms-Brown, an international board certified lactation consultant with Bodily and founder and CEO of Baby in the Family. “You’ll be more comfortable, and it makes sure there’s less friction on your nipples.”

Stress Less About Your Supply

Most new moms worry about having enough milk to feed your little one, at least from time to time. Good news: If you’re ready to get back in the saddle, your milk production is likely good to go, says Syms-Brown: “Usually your milk production is established by the time you get the go-ahead from your OB-GYN, which is around six to eight weeks post-childbirth, depending on your delivery.”

Rest easy knowing that getting back on the bike shouldn’t throw your production, or nursing success, for a loop.

Find the Best Sports Bra

Selecting the right bra is important now more than ever. One that’s too loose can obviously make your ride uncomfortable, but go too far in the other direction and you may wind up with clogged ducts or mastitis (a.k.a. a breast infection).

For the ideal fit, follow these tips from Syms-Brown: Try on bras when your breasts are full, so you get one that will never feel too tight. Second, “a sports bra shouldn’t turn your breasts into a shelf,” she says. Opt for one that provides not only support, but also separation. Finally, the back of it should sit low on your body, so as your breasts start to refill during your ride, the weight is distributed lower (read: more comfortably) on your spine.

In terms of fabric, look for a bra that’s stretchy and has a very soft lining on the inside to protect your nipples. Even though cycling isn’t a super-high-impact sport, the movement can cause uncomfortable chafing on this sensitive spot. If your sports bra isn’t soft enough, slip in cushy breast pads to minimize irritation. Picking a bra made of natural fibers, like merino wool or cotton, rather than synthetic fabrics might also be a good idea if your skin’s sensitive, says Foster.

For a bra that meets these needs, check out the Athleta Advance Bra.

Say No to Nipple Cream

It might seem like any extra lubrication is a good thing to keep this area comfortable and chafe-free, considering they’re probably extra-sensitive right now from your nursing baby. Unfortunately, that plan could backfire. “Nipple cream can actually cause irritation when mixed with sweat,” says Syms-Brown. “So you might want to avoid it, especially if you have sensitive skin.”

Make a Pumping Pit Stop

If you’re cycling for a couple hours or less, you likely won’t need to worry about this. But if you’re in the saddle for hours at a time, you may want to stop at some point to pump—both to ease any engorgement and to help keep your supply adequate.

“Depending on the age of your baby, to keep your milk supply up, you’ll want to nurse or pump every three to four hours, or more often if you are trying to increase your supply,” says Foster. Expressing some milk by hand can be a good way to relieve discomfort and to keep supply up, she says.

If you want to get in more of a full pumping session, carry a manual pump with you, like the Medela Harmony Manual Breast pump, which is lightweight and portable so you can pack it along for rides. Or you can even buy a mobile pump (like the Willow Go Wearable Breast Pump or Elvie Pump, both of which fit right in your bra) and pump comfortably while you ride. (Yep, moms are the champions of multitasking—confirmed.)

“Just know that that milk may have a high level of lactic acid, which can make your milk taste sour,” says Syms-Brown, who suggests waiting an hour to breastfeed postride for the same reason. While this doesn’t cause any harm and most babies have no issue, the taste can be a drawback for some little ones.

Fuel Up

“Be mindful of what you eat and drink—you want to make sure you’re getting the calories and nutrients you need to feed you and your baby and give your body what it needs to recover, both from the exercise and from your birth,” says Syms-Brown. Even though your doc cleared you to exercise again, she says, your body is technically still recuperating and bouncing back to normal for up to a year post-childbirth.

Lactating moms need approximately 400 extra calories, according to the CDC, but Foster says it’s more like 500 extra calories a day just to produce milk. “Add exercise on to that and you can see we need a lot more to keep our bodies going,” she says.

Consulting a nutritionist can help ensure you’re targeting the exact needs for your body, but as a general rule, eat frequent snacks on long rides and a recovery meal or snack within an hour once you’re off the bike. If you feel excessively tired or sore after a workout, or notice your performance declining, those could be signs that you’re not eating enough, Foster says.

Hydrate, Hydrate, Hydrate

Having lots of H2O is the name of the game when you’re a breastfeeding mom—even more so when you’re back on the bike. “Breastfeeding makes you thirsty” says Foster. “Make sure to carry extra water or refill bottles during long rides.” A good starting place, she says, is to drink to thirst but down at least one bottle an hour. Out for a long ride? Alternate a bottle of water with a bottle of a drink with electrolytes to stay well hydrated and fueled up.

Carlson took twice as much water with her on rides while she was breastfeeding than she usually does, and along with electrolytes, she sipped nursing teas (with fennel, anise, and fenugreek) postride to help up her milk supply.

Go Easy on Yourself

There’s already so much to stress that comes with being a new mom, especially when it comes to nursing. Try not to let getting back on your bike add to your anxiety.

At the end of the day, remember that what works for one mom won’t work for every mom, says Foster. A lot about breastfeeding (and parenting in general!) comes with trial and error. So give it a go, see what works for you, and make whatever adjustments you need to make cycling while breastfeeding work for you.

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Laurel Leicht
Laurel Leicht is a writer and editor in Brooklyn. She's covered health, fitness, and travel for outlets including Well+Good, Glamour, and O, The Oprah Magazine.