cyclists and bone density (lack of)

There was a great article in the NSCA research journal (Vol. 25 #3) about the long term changes in Bone Density of Male cyclists.  It seems that the Master level cyclists will show decreased spinal bone density when followed over long term period. The article then goes on to discuss reasons for this.

1.       Loss of Ca and Mg with sweating on long rides.

2.       Cycling is not a weight bearing activity.

3.       Cyclist not participating in strength/resistance training to stimulate bone growth.

All of these areas can be easily addressed.  The 1^st issue of electrolyte replacement can be resolved with a little research into the different brands of sport drinks and picking the one with correct profile.

The 2^nd and 3^rd issues continue to be a tough attitudinal problem to change. My experience is that the vast majority of cyclists, that I have met (like many runners), hold the mistaken belief that wgt training will make them bulky and slow. This is “old wives tale” stuff and not supported by the facts. Chris Carmichael (who coached that Lance guy) talks about wgt training as a part of his training programs and it seemed to work for Lance. The USA National team does some serious wgt training in order to improve their power ratio. So, if it worked for them, it should work for you. Remember, change is good.

As the Boomer generation gets bigger, it may be a prudent thing for them to consider adding some appropriate resistance training to their activities. Check with a certified strength coach for exercises that will improve your bone density and improve your cycling skills.  Having a great cardio system is of little value if you suffer a spinal fracture with a simple fall.