Exercise is generally great for your health, but excessive cycling has a hidden drawback: it can harm your bones. This issue sneaks up because low bone density often shows no symptoms until significant damage is done.
Research has uncorked a concerning trend. A 2023 study in Spain followed 18 male professional cyclists between 20 and 40. The results showed that just one season of competitive cycling can significantly decrease bone mineral density. This aligns with earlier findings that even youth and amateur cyclists and swimmers experience similar problems.
Bone health is crucial for everyone, but it’s especially vital for women, who naturally lose bone density during menopause. Osteoporosis, characterized by weak bones, makes fractures more likely, which is the last thing any athlete wants. To grasp why cycling can be detrimental to bone health, we should first understand what bones are made of.
Your bones consist not only of minerals; they’re made of living cells that constantly break down and rebuild. The strong outer layer, or cortical bone, makes up about 80% of your bones, while spongy bone at the center contains bone marrow, which produces blood cells. Bone density peaks in your late 20s. Factors like nutrition and weight-bearing exercises are essential for building strong bones.
Calcium plays a critical role in both bone health and muscle function. In women, estrogen helps maintain bone density, but post-menopause, the decline can be rapid. Hormone replacement therapy can mitigate this decline, making it important for women to discuss bone health with their doctors as early as their mid-30s.
In professional cycling, the sport’s culture often prioritizes being lightweight. Riders typically restrict calories and are discouraged from weight training or high-impact exercises during the season. This lack of variety puts their bone health at risk. As Therese Hammerschmith from Human Powered Health notes, the organization is now focusing on the bone health of its athletes. They conduct annual assessments to gain insights on strength and bone density, which helps tailor each athlete’s training regimen.
Recently, more pro teams have added bone density tests, like DEXA scans, as routine checks. Awareness is growing about how long cycling seasons can affect bone health. Hammerschmith emphasizes that changes in bone density are often seen in athletes who don’t include weight training and exercises like running or plyometrics in their routines, which can help strengthen bones.
Not all risk factors for osteoporosis are controllable. A poor diet during childhood sets a weak foundation for bone density, and factors like smoking or excessive alcohol consumption further increase risks. For women, lower bone mass amplifies this issue. Additionally, chronic conditions like celiac disease or rheumatoid arthritis can contribute to an elevated risk of osteoporosis.
So, what can aspiring cyclists take from the professional world? First, a well-rounded diet is key. Athletes should ensure they consume sufficient calories alongside essential vitamins and minerals. Hammerschmith warns against low energy availability, which can lead to health issues like relative energy deficiency syndrome (RED-S). This condition affects both men and women and can lead to reduced performance and lower bone density.
Incorporating some impact exercises into training, along with maintaining a calcium-rich diet, can also help. Studies indicate that calcium intake before exercise may lessen how much calcium the body taps into from the bones. Teams like Human Powered Health are focused on tailoring diets and training according to individual needs, a step that can help offset the negative impacts on bone health. Hammerschmith highlights the importance of this tailored approach, showing a commitment to athlete well-being and performance.
As conversations around bone health gain momentum, it’s hopeful that cycling, both amateur and professional, can shift toward a healthier approach to training and nutrition.
