DnvrFox

Bicycling Magazine came in the mail today.

Big article on osteo and bikers.

Some quotes:

While discussing an orthopedic surgeon/cross country biker age 51 who seemed in excellent health, " . . . the appearance and vitality of a man far younger than his 51 years. He also has the low bone denisty of a man in his 70's and is on the road to osteoporosis."

"27 male racers ages 40-60 . . . trained average of 12.2 hours a week for 20 years . . . bone densities were 10% lower than a control group . . . Clinically, 10 percent thinning is significant - not good - almost frightening."

"2/3rd's of the cyclists studied already showed signs of at least osteopenia (moderate bone loss). Four had full blown osteoporosis."

"Rich Templin, a legendary mega-miler, has the hip and lower-spine bone densities of someone almost twice his age."

"You are at increased risk if you are Caucasian or asian, have a parent with osteoporosis, trained to excess as a youth, or took steroids."

In addition to elite cyclists being particularly at risk, it seems that even recreational cyclists are somewhat at risk.

The mechanism: Calcium is lost through sweat (something we cyclists know about). To be replaced, osteoclasts prep bones to receive a new layer of calcium. As we age, less is replaced, but this can be stopped with a good diet combined with physical activity that includes physical impact, G-Forces and vibration (road biking does not give enough vibration).

Suggestions -

1. Calcium and Vit D supplements (1,200 "Ca" spread over the day along with 400-800 IU of "d").

2. Yogurt and milk

3. No smoking, less alcohol, and really less soda, (phosphates really depletes the Ca)

4. Lift weights at least 2x's/wk, YEAR ROUND. It suggests heavy lifting to failure.

5. Back exercises such as extensions 2x's week

6. Run, hike, skip rope or jump around.

7. Stand up on your bike more often.

8. Mountain bike more

9. Get a bone scan.

The article is much longer. I have just presented the highlights.

"For recreational riders, cycling is not as good, bone-wise, as other fitness activities."

Note: My youngest son had severe osteo and no one knew it. He fell out of bed and fractured his L-5 vertebrae, and is still recovering from the paralysis. The drug Fosamax (and similar) are pretty effective in helping to build back up the bone density. Osteo is no fun.

lotek 

Dnvr,

thanks for this. I stopped Bicycling but this is something
worth reading. My wife had bone density test this year
and is down 10 - 15%.

Marty

DnvrFox

Through Fosamax (it is now packaged so you need to take it just 1x's weekly) and Ca supplements, my son's bone density is now normal - an amazing and very happy event.

lovemyswift

Thanks DnvrFox,

I was diagnosed 4 years ago with osteopenia, in spite of following all of the advice for calcium, exercise, etc. Its just in my genes.

Post-menopausal women lose bone at a faster rate for about 5 years after menopause. And any woman late 40's or early 50's that has broken a wrist due to a non-traumatic accident, like falling off a bike, should view the break as a red flag and get tested. Don't listen to Drs. who say you are too young, some still see it as a disease of the elderly, when actual bone loss starts in the early fifties or younger.

There are several other drugs that will also help maintain bone mass. It depends on individual needs. I take Actonel.

Anyone who is thinking of being tested should get a Dexascan, it is considered the best since heel scans aren't always calibrated correctly so are less reliable.

The National Osteoporsis Association predicts a national epidemic due to lack of exercise and calcium in the diet.

I've watched my mom progress through this disease for the last 30 years or so. Its unbelievable what it can do to a person. She's had numerous broken bones throughout the years and is now so fragile that a slight blow will cause a break. She's confined to a wheel chair and has lost at about a foot in height.

We're fortunate that so much more is known about this disease than 30 years ago. If we can't prevent it we can at least slow down the progression.

Kathi

MichaelW

Maybe cyclist are self-selecting for low bone-density. Many cyclists have a light build, they can't hack contact sports, where heavy bones can protect you against injury. A light build is advantageous in cycling, about the only place where it it.

Does cycling reduce your bone density, or do light-boned people prefer cycling.

Al.canoe

None of the above. The reason that bikes go fast is that you are able to channel the strength/energy normally used to support the body into forward locomotion. In other words, you spend your cycling time sitting. The only thing that'll cause bone density loss faster is bed rest (space flight?). The issue though is not cycling, but not having a ballanced fitness program.

Overweight folks have higher bone density because they have to support more weight.

Best way to maintain bone density is weight training, but not to failure as stated earlier. Walking helps too. I bike 2 to 4 times per week, but I weight train and walk too. My wife (62) has excellent bone density and follows the same regime. I get my first density scan this spring.

Al

DnvrFox

There was a control group.

Chris L

Hmmmm... looks like I might have to take up running and/or join a gym again. Just looking at the above, I get plenty of milk and cheese in my diet, I think the Queensland sun provides enough Vitamin D to power the entire universe, the no smoking and no alcohol things are already in place, and Queensland "roads" are often just as good as mountain biking.

Thanks for the info Denver!

willic

Oh no! I wished `I`d never read this thread.....

Something else to get Paranoid about, what with my Depressional bouts and my Diabetes fears, I`m going to end up a physical wreck....

Pass me the pills....

Jean Beetham Smith 

Nothing is clear cut or simple, at least not over time. Cyclists may be more prone to osteoporosis, but it turns out that is not the only cause of hip fractures. Recent Lancet article summarized here. https://today.reuters.com/news/newsar...ACTURES-DC.XML

late

Hike...
Not only is it good cross training, it should develop bones like crazy.

Jean Beetham Smith 

If you look at the link, walking does not strengthen the neck of the femur where the thinning takes place. The whole concept of walking is good, cycling is bad may be out the window. Climbing trees like monkeys is good, so may be cycling, sculling and weight lifting; but walking alone does not slow the thinning of the bone in the neck of the femur.

DnvrFox

Okay, I will just have to stay fat and jump a lot!

slvoid

Since I'm on the bike sweating it out about 8-10hrs a week, it affects me too.
I do weights and pullups and chinups and jog. I think I got my bases covered.
Plus take 1200+ mg of calcium a day.

late

Jean,
put your foot on your dining room table and step up.
Now, did that put your upper femur under load? Hiking is
a bit different than walking.

kf5nd

Motivated by all of the above, I had a full body bone density scan, and it was NORMAL, happily.

va_cyclist

Any opinions on whether mashers vs. spinners are less at risk for bone density issues, or whether a lot of hill climbing can stave off the onset of density issues? I mean, weight training, that's not really high-impact stuff, right?

Sawtooth

What were the characteristics of the control group?

DnvrFox

Contact Bicycling Magazine and get a copy so you can read it yourself. I am no guru, just passing on what was in the article. Or do a google.

operator

Uh yeah, mashers will have to get their knees replaced along with suffering from osto. Haha.

juf2m

This is very very very depressing. I finally find a sport I like to do, and now I'm going to get osteoporosis?!?!?!?

My only hope is that my many years of ballet training (with lots of jumping) has kept my bones in pretty good shape. I guess I need to get back to class, start jumping rope, and maybe take up weight lifting (which I only do every now and then when I get around to it). I really hate weight lifting...sooo boring!!

I was thinking about taking up jogging too, but then I'd probably get a knee injury!

cydewaze

I'll just do more mountain biking, and eat more ice cream. Problem solved

boyze

should I tell my wife that we need a vibrating bed

DnvrFox

Sounds like a winner to me. I actually used to have one of those. Made it myself.

G-Unit

I think bicyclists can benefit more from cross training, mix in some running or weight training and drink more milk!