Best Cycling Gear for Perimenopause: A Practical Guide
Cycling is excellent for cardiovascular health, bone density, and mood in perimenopause. Learn what gear makes a real difference for comfort and consistency.
Why Cycling Suits Perimenopause Well
Cycling is weight-bearing enough to support bone density when compared to swimming, yet gentle enough on knees and hips to suit women who find running painful. Both outdoor cycling and indoor stationary cycling are accessible options regardless of weather or fitness level. Regular moderate-intensity cycling has been shown to improve cardiovascular markers, support mood, and reduce fatigue, all areas that often suffer during perimenopause. The right gear makes the difference between a comfortable, repeatable habit and sessions that are dreaded because of discomfort.
The Bike and Saddle: Getting the Basics Right
No amount of gear compensates for an ill-fitting bike. If you are cycling regularly, a professional bike fit is worth the investment. It adjusts saddle height, reach, and handlebar position to prevent the neck, lower back, and knee pain that often leads women to quit. For many perimenopausal women, wider saddles or those with a central cutout provide significant relief for perineal pressure, especially relevant given that vaginal and pelvic tissue changes can increase sensitivity in this area. For indoor cycling, a good quality turbo trainer or stationary bike with resistance settings allows you to vary intensity easily.
Padded Shorts and Base Layers
Padded cycling shorts are one of the most impactful pieces of kit for comfort. Look for a chamois (the padded insert) designed for women, as male-pattern padding does not align with female anatomy. Wear them without underwear for best results. Moisture-wicking base layers help manage sweat, which is especially helpful when hot flashes strike mid-ride. In warmer weather, lightweight mesh jerseys keep airflow moving across the body. In cooler conditions, a windproof gilet rather than a full jacket allows temperature regulation as your effort level rises.
Helmets, Gloves, and Visibility
A well-ventilated helmet is non-negotiable for outdoor cycling. Look for one with a dial fit system that allows micro-adjustments, since comfort is critical if you want to wear it for extended rides. Padded cycling gloves reduce vibration transmission through the handlebar, reducing hand and wrist fatigue. For early morning or evening rides, front and rear lights and reflective elements on clothing are essential for safety. Bright colours or high-visibility panels help drivers see you, even in daylight.
Hydration and Fuelling
Perimenopausal women can be more prone to dehydration, partly because hot flashes increase fluid losses. Carrying a water bottle on every ride, even short ones, helps maintain hydration and can reduce the intensity of post-exercise hot flashes. A bottle cage fitted to your bike or a hydration pack for longer rides keeps water accessible without stopping. For rides longer than an hour, carrying a small snack that includes both carbohydrate and protein supports energy and recovery.
Starting Simply and Building From There
You do not need specialist gear to start cycling. A comfortable bike, a helmet, and water are enough. Add padded shorts and gloves once you know cycling is becoming a habit. A fitness tracker or cycling computer adds accountability and lets you see your progress over weeks and months. Logging your cycling sessions alongside how you feel in an app like PeriPlan can reveal valuable patterns between exercise frequency and symptom severity.
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