Cycling is a great way to exercise and has been shown to decrease stress levels and improve general health including cardiovascular fitness. However, road cycling is a non-weight bearing activity and is associated with lower levels of bone mineral density. Low bone density is of concern as it can increase the risk of fractures. In particular, fractures of the hip and spine can occur when a cyclist crashes or falls, leading to increased recovery time and time off the bike.
A systematic review on cycling and bone health1 found that adult cyclists who trained regularly had significantly lower bone mineral density in the hip and spine compared to athletes in other sports and in the general population. A further study by Nichols et al comparing the bone density of master cyclists with younger cyclists (25-35 years) and a sedentary group supported the systematic review. Results from the research showed over 60% of the master cyclists had low bone mineral density with 15% having osteoporosis. The younger age group were also affected with 25% of that group showing symptoms of osteopenia (lower than normal bone density) of the spine. These studies have been supported by further research on cycling and bone density.
One way to prevent low bone density is to include resistance training into your week. Stress is placed on the bones by the muscles when they contract. This stimulates the growth of new bone. Resistance training has been shown to improve performance on the bike by increasing force applied through the pedals. Resistance training also improves posture and corrects any muscle imbalances. Including resistance training twice a week, coupled with a structured training program will help performance. In addition to improving performance on the bike, resistance training also promotes improvements in general health and well-being including balance, coordination, and functional strength, and results in a reduction in the chance of injuries. As we age, resistance training is not only important for our bone health, but it is essential to maintain independence.
Resistance training can be done at home with a few pieces of equipment such as a band, or body weight for the complete beginner. It is recommended you speak to a trained professional if you are new to resistance training. Twice a week for 30 minutes is all that is required, and movements don’t need to be complicated.
With the Mudgee Classic around the corner, why not add variety to your program and include some resistance training? Drop into mudgeephysio and speak to Louise, our exercise physiologist (and cyclist) for some guidance in starting a resistance training program.
Olmedillas, H. G.-A.-R. (2012). Cycling and bone health: a systematic review. . BMC Medicine, 1-10.
Nichols, J. R. (2011). Longitudinal changes in bone mineral density in male master cyclists and non-athletes. Journal of strength and conditioning research, 727-734.
Abrahin, O. R. (2016). Swimming and cycling do not cause positive effects on bone mineral density: a systematic review. Brazilian Journal of Rheumatology.
Rector, S. R. (2008). Participation in road cycling vs running is associated with lower bone mineral density in men. Metabolism, 226-232.
Yamamoto, L. K. (2010). The effercts of resistance training on road cycling performance among highly trained cyclists: a systematic review. Journal of strength and conditioning research, 560-566.
ISSA. (2021, May 29). ISSA online. Retrieved from Cycling and strength training: how important is it to do both?: https://www.issaonline.com/blog/post/cycling-strengthtraininghow-important-is-it-to-do-both
Christenson, T. (n.d.). Training Peaks. Retrieved from Why cycling is bad for bone density and how you can improve it?: https://www.trainingpeaks.com/blog/why-cycling-is-bad-forbone-density-and-how-you-can-improve-it/#:~:text=Cycling%20is%20Not%20a%20Weight,cyclists%20spend%20training%20and%20riding.