Bottom line: Cycling does absolutely NOTHING to build bone mineral density (BMD). NOTHING. The studies show that if all you do is ride your bike your BMD decreases just like a sedentary person (that's couch potato for you Kroske).
Cycling is a poor bone building stimulus.
2/3 of masters cyclists studied had osteopenia or osteoporosis at spine and hips. TWO THIRDS!!!
Your bone mass peaks at about age 30-35. You never have more than that. Everyone has different amounts depending on their activities up to that point. (Which is very important to think about for coaching junior riders!) After 35, BMD decreases for everyone as a natural part of aging. So all we can do is slow the rate of decrease. How?Building bone requires:
INTERNAL STRAIN
of High Magnitude (muscular force), High Rate (muscular contraction) and Irregular Distribution
or
EXTERNAL STRAIN
most importantly, GROUND REACTION FORCES like jumping, landing, running. (Shewee!)
Even if you do strength training in the off season, you need to keep it up ALL YEAR. Studies show that competitive cyclists BMD decreased during the racing season and never recovered during the off season. Sequential years of competitive cycling result in progressive bone loss.
DO STRENGTH TRAINING ALL YEAR LONG!! And don't forget about CALCIUM.
No, you'll never look like this.
I'm taking my own advice.
BTW:
BMD in Mountain bikers is greater than in Roadies.
2 comments:
great post...hence one of the reasons i'm a musclehead.
ricardo
Wow! Good to know! So I guess I should build up my bone density as much as possible before I hit that 30 - 35 mark.... however my stupid asthma will allow.
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