Did you know? Cycling on route, considered by many to be the royal road to ultimate fitness, may now be associated with an unexpected risk…osteoporosis (a bone disease characterized by a decrease in bone density)), which causes the bones to become very thin and fragile over time. However, before you put your bike away, we try to offer you solutions to keep your bones in iron health.
By Jean-François Tatard – Photos: depositphotos.com/DR
Although cycling remains an exceptional way to improve cardiovascular health, the risk of osteoporosis threatens cycling enthusiasts on route. Cycling is a sport door, which is an advantagetage to protect the joints, but the absence of repeated small shocks on the skeleton decreases bone density. Osteoporosis, often associated with low bone mass and increased fragility, could become the hidden face of your passion for route.
The numbers speak for themselves: a decrease of just 1% in bone density increases the risk of fracture by up to 5%.. In a study comparing competitive cyclists to other athletes, the former showed significantly lower vertebral bone densities despite a higher calcium intake. The paradox lies in the lack of impact characteristic of cycling, especially in the lower back, an area that remains static on routes smooth. This lack of impact, while beneficial to older cyclists, may contribute to low bone density.
Et For some of us, often pushing our limits even further, this can be compounded by the fact that we are not consuming enough of the essential nutrients for bone formation.. Vitamin D and calcium, essential for strong bones, can be burned at a tremendous rate during an intense workout.
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We've already covered this topic in a previous article, but it's important to reiterate: the key to facing the challenges of osteoporosis may well lie in cross training. Think of this as your personal shield against the negative impacts of exclusive cycling.
Balance the body, strengthen the bones
By skillfully incorporating bodyweight exercises into your routine, you create bony armor against potential hazards.. Activities like running, boxing, or even specific strength training exercises challenge your bones in a different way. This not only promotes bone density, but also strengthens areas that are often neglected when cycling alone.
Optimizing resistance with variety
Diversifying your training brings a double benefittageOn the one hand, it strengthens the bones by providing varied stimulation, and on the other hand, it improves muscular and joint resilience, thus reducing the risk of injuries linked to the monotony of the exercise.
Beyond the advantagestagPhysically, cross-training expands your repertoire of physical skills. It can boost motivation by adding a fun dimension to your training program, adding a touch of excitement to each new activity.
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The benefits don't stop there. By incorporating varied exercises, you also reduce the risk of overuse and cycling-specific injuries. You provide your body with the diversity it needs to thrive, while preparing it to take on the challenges of the route in a more resilient way.
In short, cross-training is not only a pragmatic solution to counter the deleterious effects of exclusive cycling, it’s an invitation to push your limits, sculpt a stronger body, and embrace athletic versatility. Consider it the foundational pillar in your ongoing quest for optimal bone and physical health.
Cycling shouldn't mean weak bones. By adapting your practice, you can maintain strong bones and continue cycling towards iron health.. Make cycling a smooth adventure for your bones!
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Hello,
I am currently dealing with osteoporosis and I am goingtagand completely the article.
It's good to talk about it because I wasn't understood in my club.
I fractured 2 vertebrae during a squat strength training session).
I am only 45 years old
And yet I practice running in addition to cycling.
Difficult to diagnose, I first thought it was lumbago. But after many tests including bone density, it is indeed osteoporosis.
It was a blow to my morale at first.
I left my club because the motto is: you come, you follow, if you don't follow, you don't come.
I changed my approach and got into gravel.
I now train for fun and not to keep up.
I am in an association that practices relaxed cycling.
Getting back on the bike was painful.
Very painful back during intense workouts.
I started running again.
I still have pain, but less 1 year later.
I live with pain, it guides me in my efforts.
I nevertheless managed to do 10 km and 000 m of elevation gain this year and 100 km of course with several time trials.
Many people are affected but it is an insidious disease because it is not detected without examination.
Stephane
Hello,
I am currently dealing with osteoporosis and I am goingtagand completely the article.
It's good to talk about it because I wasn't understood in my club.
I fractured 2 vertebrae during a squat strength training session).
I am only 45 years old
And yet I practice running in addition to cycling.
Difficult to diagnose, I first thought it was lumbago. But after many tests including bone density, it is indeed osteoporosis.
It was a blow to my morale at first.
I left my club because the motto is: you come, you follow, if you don't follow, you don't come.
I changed my approach and got into gravel.
I now train for fun and not to keep up.
I am in an association that practices relaxed cycling.
Getting back on the bike was painful.
Very painful back during intense workouts.
I started running again.
I still have pain, but less 1 year later.
I live with pain, it guides me in my efforts.
I nevertheless managed to do 10 km and 000 m of elevation gain this year and 100 km of course with several time trials.
Many people are affected but it is an insidious disease because it is not detected without examination.
Stephane