Road cycling is a popular form of exercise that provides numerous health benefits. It improves cardiovascular health, strengthens muscles, and helps with weight loss.

However, a recent study has shown that road cycling can lead to reduced bone density in certain areas of the body.

The Study

The study, published in the Journal of Science and Medicine in Sport, was conducted by researchers from the University of Queensland. The study focused on 70 male and female cyclists who had been road cycling for at least two years.

The researchers used dual-energy X-ray absorptiometry (DEXA) scans to measure the cyclists’ bone mineral density in various areas of the body.

The results of the study showed that the cyclists had lower bone mineral density in their lumbar spine, hip, and femoral neck when compared to non-cyclists. The reduction in bone mineral density was particularly notable in female cyclists.

Why Does Road Cycling Lead to Reduced Bone Density?

The study’s researchers hypothesized that the reduced bone density was due to the repetitive impact forces sustained by the skeletal system during road cycling.

While cycling can be a low-impact form of exercise, the jarring motion of the bicycle on uneven surfaces can lead to microtrauma in the bones. The body then responds to this trauma by breaking down and re-building bone tissue, but over time this process can lead to a net loss of bone mass.

Additionally, road cycling is a form of endurance exercise that is characterized by a high volume of small, repeated submaximal loads. This type of exercise has been associated with a decrease in bone mineral density in other studies.

When the body is subjected to this kind of exercise over a long period of time, it can lead to a decrease in bone mass.

What Can Cyclists Do to Prevent Reduced Bone Density?

If you’re a road cyclist, it’s important to take steps to prevent reduced bone density. Here are some tips:.

: 1. Incorporate Weight-Bearing Exercise

While road cycling is a great form of cardiovascular exercise, it’s not a weight-bearing exercise. That means it doesn’t put enough stress on the bones to promote bone density.

It’s important to incorporate weight-bearing exercises like running, jogging, and strength training into your workout routine to help maintain bone density.

: 2. Adjust Your Bike Position

The position of your bike can also affect the stress placed on your bones. If you’re experiencing discomfort while cycling, it may be because your bike position is causing too much jarring motion.

Adjusting your bike fit or swapping out your handlebars or seat may be able to address this issue and prevent further bone loss.

: 3. Take Rest Days

Road cycling is a high-volume form of exercise, so it’s important to give your body time to recover between sessions.

Taking rest days or incorporating low-impact cross-training activities like swimming or yoga can help prevent overuse injuries that can lead to bone loss.

: 4. Get Enough Calcium and Vitamin D

Calcium and vitamin D are essential nutrients for bone health. Make sure you’re getting enough of both in your diet or through supplements. Foods like dairy products, leafy greens, and almonds are all good sources of calcium.

If you’re not getting enough vitamin D from sunlight exposure, talk to your doctor about supplements.

The Bottom Line

Road cycling is a popular and effective form of exercise that can provide many benefits. However, it’s important to be aware of the potential risks associated with road cycling, including reduced bone density.

By taking steps to prevent bone loss, cyclists can continue to enjoy the many benefits of this sport for years to come.