How Cyclists Can Improve Their Bone Health

In the last article, we touched on the importance of strength training for cyclists. One of the primary reasons mentioned is the impact of strength training on bone health.

There are several articles in scientific journals that have examined bone density levels in highly competitive cyclists and the results are quite alarming—some riders had bone density levels that were actually lower than sedentary controls!

More: How Cyclists Should Approach Strength Training

This is not meant to scare you, or make you believe that your bones are going to deteriorate just because you are a cyclist—unfortunately there's not a lot of conclusive information available, and further studies are certainly needed to investigate the precise mechanisms behind this loss.

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However, despite all these studies, there's one thing that you can do to help maintain your bone health, and that's strength train. While any strength-training program can help, there are a few things that you can do to make sure all that work in the gym is translating to stronger and healthier bones.

More: 3 Ways to Improve Your Cycling Away From the Bike

Before we get into specifics, let's take a moment and discuss how exercise affects your bones. When you exercise, bending, compression and torsional forces are placed on your musculoskeletal system. In response to these loads, osteoblasts (bone cells) migrate to the surface of your bones and lay down additional collagen (structural proteins) fibers. These collagens eventually mineralize and your bones become thicker and stronger.

So, with that information, here are a few suggestions to keep in mind as you strength train to help ensure optimal bone development:

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Specificity is Important

Bone density development from strength training is site-specific. Lower body exercises will have an impact on bones of the lower body while exercises for the upper body will affect the upper extremity.

More: Improve Your Sprint Finish With a Strength Workout

Use Structural Exercises

Structural exercises are done standing and involve multiple muscle groups. For example, a squat or lunge is a better choice for your legs than leg extensions or leg curls.

Consider adding full-body exercises such as power cleans, snatches, push-jerks or deadlifts to your program to help increase bone density throughout your body. These exercises are also great for developing overall strength and power. Be aware, however, that these movements are fairly complex—you may want to consult with a strength coach experienced in teaching these exercises.

More: 3 Simple Wrist Exercises to Help You Get a Grip

Progressively Overload

One of the fundamental principles of training is overload. In order to improve, you must continually increase the demands placed on your body and this is particularly important to promote bone development.

Try not to get stuck lifting the same amount of weight workout after workout. Keeping a journal will help you keep track of your exercise progressions.

Vary Your Exercises

Periodically changing exercises will produce different forces on your musculoskeletal system and provides unique stimuli for your bones. As an example, if you strength-train three days a week, you could alternate between squats, lunges and leg presses for your lower body exercises.

More: 3 Leg-Strengthening Exercises for Cyclists

Be Patient

Improving bone density with strength training takes time—six months or more depending on your individual response and program design. However, the process begins immediately, so just keep telling yourself that each and every workout is contributing to your overall health and fitness.

With these points in mind, try to set aside some time for strength training. Your cycling performance and overall health will benefit.

More: 8 Core Exercises for Cyclists

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Reference: Ratamess, N.A. (2008). Adaptations to anaerobic training programs. In Baechle, T.R. & Earle, R.W. (Eds). Essentials of Strength Training and Conditioning: National Strength and Conditioning Association. (3rd ed., pp. 93-118). Champaign, IL: Human Kinetics.