Road cycling is an outstanding sport for increasing cardiovascular fitness and overall health. Unfortunately, cycling is a non-weight-bearing activity and therefore does not provide adequate stress for increasing bone density. Osteoporosis typically occurs later in life and presents as decreased bone density leading to the occurrence of bone fractures. Postmenopausal women are most susceptible to the development of osteoporosis due to a large decrease in estrogen production after menopause. Estrogen assists in both the absorption and retention of calcium. A decrease in testosterone production in men has also been linked to the development of osteoporosis later in life. While there is a strong genetic component, there are steps that can be taken to help offset the risk of osteoporosis.
Cycling and Bone Density
There are no difference in bone density between sedentary subjects and road cyclists, both of which possess significantly lower bone density in relation to runners and weightlifters. The one exception to this rule is mountain biking, due to the repeated stress applied by the rough terrain. Therefore, cycling alone cannot be recommended for the prevention of osteoporosis.
Decreasing the Risk of Osteoporosis
While adequate calcium intake is a must for maintaining bone density, the only way to increase bone density is through weight-bearing activities. Bone responds to applied stress by increasing bone density. When very little stress is applied to the skeletal structure, bone density decreases. Inactive individuals typically have lower bone density in relation to their active counterparts. Examples of weight-bearing activities are running and weight training.
Increasing Bone Density in Cyclists
For prevention of osteoporosis, cyclists should consider adding a weight-training program to their yearly training plan. Recreational cyclists can perform weight training throughout the year without concern for overtraining. However, competitive cyclists should weight train only in the off season to prevent overtraining. Off-season weight training for competitive cyclists will not only also increase bone density, but it also can lead to improved performance.
Determining Bone Density
Bone density is typically measured during your yearly medical exam and should be considered as you age, especially in postmenopausal women. Those who have been diagnosed with osteoporosis should seek medical advice prior to beginning an exercise program.
References
- "Exercise Physiology: Nutrition, Energy, and Human Performance"; William McArdle, Ph.D., Frank Katch, Ph.D., and Victor Katch, Ph.D.; 2009
- "The Complete Book of Road Cycling and Racing"; Will Peveler Ph.D.; 2009
- "Bone"; Mineral Density of Competitive Male Mountain and Road Cyclists; SE Warner, JM Shaw and GP Dalsky; 2002
