In this week’s Recovery Files, Dr. Bridget Anderson explores the impacts of sexual arousal for women mountain bikers how they can reclaim their passion in and out of the saddle. If pleasure feels dulled, libido is lagging, or reaching that “O” seems harder, hormonal imbalances, pelvic health, and mental factors may be at play. Just like maintaining a bike for peak performance, tuning up your body can reignite your well-being—so you can fully enjoy the ride, both on the trails and in the bedroom.
- Harder to reach that “O”?
- Does sex feel less pleasurable?
- Low libido hurting your relationship?
As a woman who thrives on the trails, dominates the mountains, and keeps her body in peak condition, your sex life should be just as exhilarating as your rides. But what if it’s not?
Women tend to push themselves hard—on the bike and in the bedroom. If you’re feeling a lack of drive, sensation, or connection, it’s time to tune up your mental game, hormones, and pelvic health to reignite that spark.
Mental game
Mountain biking boosts self-confidence, engages your muscles, and connects you with your body—all things that fuel arousal. Take advantage of that post-ride high!
Try this: After a solid ride, while your endorphins, serotonin, and confidence are soaring, bring that energy into the bedroom. Your body is already primed for excitement—use it!
Turn it On and Talk it out
Set the mood – Women often need the right atmosphere to feel relaxed and fully engaged. If the bedroom is feeling stale (or stressful), mix it up. New locations, new energy can bring the fun back.
Communicate – Low libido can feel frustrating for both partners. Talking about it can clear the air and reduce hurt feelings. Exploring non-sexual intimacy like massage, eye contact and holding hands releases oxytocin, our love hormone. If spooning isn’t your thing, exercising with your partner also boosts oxytocin. If your partner doesn’t mountain bike, or can’t keep up with you, try walking, yoga or a dance class to reset that connection.
Check your hormones
You aren’t crazy, when women’s hormones are imbalanced you can experience low libido, vaginal dryness and pain, low self confidence and irritation. None of these are sexy. Depending on your age there are ways to improve hormone levels to get your body feeling ‘juicy’ again.
Check your suspension
We love mountain biking for the challenge but it can be challenging on our female suspension system aka our pelvic floor. Sitting in a saddle increases perineal pressure causing genital nerves and blood vessels to become pinched and inflamed, reducing blood flow and sensation to our sensitive areas. The clitorus has over 8000 nerve endings and we want all of them to be ready for peak performance.
- Pump up those Kegels
While mountain biking tones your legs, arms, glutes and abs – you should add another workout to the routine. Kegels focus on strength training for your pelvic floor. Stop and try it now – Ready?
- Relax your legs, back and abs.
- Slowly tighten your vagina around an imaginary tampon.
Hold for 5 seconds and do 10 reps.
Great job! Now squeeze in, pun intended, 40 kegels a day to rejuvenate your pelvic floor.
Biofeedback machines can help track and train muscles as well. Some companies have even upped the fun level by turning it into an interactive video game. Who said working out couldn’t be fun.
- Bike Fit is Everything and Change the Angel
Embrace our beautiful differences and take into account hips, leg lengths, sit bone spacing and Q angles as they affect perineal pressure. Ask a professional or use an online tool to evaluate your ideal bike fit.
While riding, allow your pelvic floor a break and change the angle of your saddle frequently. Adjust up for climbing and down for descent. A wedge kit can help with quick adjustments.
- Take Breaks and Stretch
Open up your pelvic floor even while on the trail. Stretch out with some simple yoga techniques – Child’s pose, Happy Baby, Deep Squats, and Pigeon Pose will open hips, iliopsoas muscles and pelvic floor releasing tension and pain.
- Scream Creams
Yes, it’s what it sounds like. While you work on the underlying cause of reduced sexual arousal, ask your doctor about prescription creams with Sildenafil and Testosterone to increase blood flow and sensation.
- Get some hands on help
Dirty minds – see a medical professional!
A gynecologist, naturopathic doctor, pelvic floor therapist, chiropractor, massage therapist, or acupuncturist can work on nerve impingements, tight muscles and improve circulation.
Let’s keep you riding more than just your bike. Thrive in all areas of your life, physically, emotionally and sexually. Women do deserve it all.
Please seek medical help if you are experiencing anorgasmia, low libido or reduced nerve function such as numbness, tingling or pelvic floor pain.
Dr. Bridget Anderson works with women to live vibrant lives. No area of health should be ignored. If you have a health concern or an idea for an article, reach out directly to [email protected].
