Cycling and osteoporosis

[FishrCutB8]

I am seeing more and more information about the connection. Just one more reason to make sure weights are part of your routine (not mentioning any names, Kaiser).


From: http://www.bicycling.com/qanda/ 0,3257,s1-89,00.html?category_id=363&article_type_id='qa'

Q. I've read that cyclists--even men--can be at risk for osteoporosis. Is that true? Can taking calcium supplements help prevent it?

A. If the only time you move your body is when it's clipped into a pair of SPDs, you could be raising your risk for this bone-thinning disease. Cycling is a non-weight-bearing activity, which means your bones don't have to support your own (or any outside) weight to do it. That's good news for your joints, because they're spared the stress, but it can be bad news for your bones because they need stress to build. Without it, the body keeps taking the calcium it needs from your skeleton without putting any fresh bone back, and you lose bone density.

The best thing for your bones--and the rest of your body--is to throw in some cross-training. Weight training is particularly good for building bones. Doing a full-body strength-training routine three days a week strengthens your skeleton as well as your muscles. Adding running into your routine a couple times a week (or more in the off season) can strengthen bones as well.

As for calcium supplements: They're great added protection. The National Osteoporosis Foundation recommends getting 1,000-1,300 milligrams of calcium a day. That's about three glasses of calcium-fortified milk a day. If you don't eat much dairy, definitely supplement.

KEEP YOUR SKELETON STRONG
DON'T SMOKE: Human chimneys lose bone twice as quickly as nonsmokers. (And, Einstein, sucking cigs doesn't help you ride.)
DITCH THE COLA: Carbonated drinks, especially colas, are high in phosphorous, which blocks calcium absorption. Plus they're a big zero in the nutritional category. Drink water, juice or tea instead.
MODERATE BOOZE: Too much alcohol inhibits calcium absorption and bone formation. Stick to no more than a drink or two a day.

[Kaiser]

Thanks for the reminder. I'm into my second week of full-body compound-lift circuit-training right now. There was a detailed article in the spring in Bicycling on this very issue. The bones that are most at risk are those in the lower spine since they are subjected to a large stress in cycling.

BTW, I don't smoke or drink and pretty much keep away from all sodas including cola. I try to remember to take a calcium supplement, but am only successful about 3 times a week.

[FishrCutB8]

Keep after it, brother. How are you doing witht he riding. last I saw, you were having trouble getting out. Have you been in the saddle?