Road Cycling · Public discussion

Osteoporosis and Bicycling

Denver C. Fox · 2004-01-25T14:01:19+00:00

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. "For recreational riders, cycling is not as good, bone-wise, as other fitness activities." The article is much longer. I have just presented the highlights. http://members.aol.com/foxcondorsrvtns (Colorado rental condo) http://members.aol.com/dnvrfox (Family Web Page)

Started by Denver C. Fox · 25 January 2004 · Last activity 29 January 2004 · 12 posts · 1,228 views

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01 / Original postOsteoporosis and BicyclingDenver C. Fox · 25 Jan 2004 02 / This pagePosts 1–12Page 1 of 1 · chronological order 03 / Latest replyPost #12Peter Cole · 29 Jan 2004

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Original section: Road Cycling
Published: 25 January 2004
Last activity: 29 January 2004
Original author: Denver C. Fox
Posts: 12
Discussion status: Public discussion
Total views: 1,228
Views / 30 days: 0
Topics: Single-speed and fixed-gear

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Original post
Denver C. Fox
Archived post

25 January 2004, 14:01 UTC #1

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.
"For recreational riders, cycling is not as good, bone-wise, as other fitness activities."
The article is much longer. I have just presented the highlights.
members.aol.comfoxcondorsrvtns (Colorado rental condo)
members.aol.comdnvrfox (Family Web Page)

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Badger South
Archived post

25 January 2004, 18:02 UTC #2

(Denver C. Fox) said:
Bicycling Magazine came in the mail today.
Big article on osteo and bikers.
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).
Great post Denver. Thanks for sharing. Good warning to trainers to include some load-bearing
activity, incl. weight training.
-B
Quoted message said:

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.
"For recreational riders, cycling is not as good, bone-wise, as other fitness activities."
The article is much longer. I have just presented the highlights.
members.aol.comfoxcondorsrvtns (Colorado rental condo)
members.aol.comdnvrfox (Family Web Page)

Report
David Kerber
Archived post

25 January 2004, 20:01 UTC #3

In article <[email hidden]>, [email hidden] says...
Quoted message said:
(Denver C. Fox) said:
Bicycling Magazine came in the mail today.
Big article on osteo and bikers.
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).
Great post Denver. Thanks for sharing. Good warning to trainers to include some load-bearing
activity, incl. weight training.
-B
I read that article, too, and it just reinforced my gut feeling that doing at least some running (1x
per week or so) is good for my off- season routine. I get plenty of running in during the season
from refereeing soccer. I already take extra calcium for other reasons, and drink a lot of milk.
....
--
Dave Kerber Fight spam: remove the ns_ from the return address before replying!
REAL programmers write self-modifying code.

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Thomas Reynolds
Archived post

25 January 2004, 23:01 UTC #4

[email hidden] (Denver C. Fox) wrote in message news:<[email hidden]>...
Quoted message said:
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 .......
"For recreational riders, cycling is not as good, bone-wise, as other fitness activities."
The article is much longer. I have just presented the highlights.
Interesting article. I've been aware for a long time that cycling was not a load bearing exercise
and of this risk. I have wondered if riding a fixed gear, with its emphasis on braking by putting
back-pressure on the pedals, changed cycling into a load bearing exercise. The statement about
mountain bikers implies that it does not. But then again it is hard to quantify this. I suppose an
empirical study would be needed.
Tom

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Badger South
Archived post

26 January 2004, 00:01 UTC #5

On 25 Jan 2004 14:10:58 -0800, [email hidden] (Thomas Reynolds)
Quoted message said:
[email hidden] (Denver C. Fox) wrote in message news:<20040125080954.17086.00000751@mb-
m03.aol.com>...
Quoted message said:
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 .......
"For recreational riders, cycling is not as good, bone-wise, as other fitness activities."
The article is much longer. I have just presented the highlights.
Interesting article. I've been aware for a long time that cycling was not a load bearing exercise
and of this risk. I have wondered if riding a fixed gear, with its emphasis on braking by putting
back-pressure on the pedals, changed cycling into a load bearing exercise. The statement about
mountain bikers implies that it does not. But then again it is hard to quantify this. I suppose an
empirical study would be needed.
Tom
Did they not discover on the space station that stationary biking was not enough to prevent the
losses in low-G?
And although running is load bearing, it is a limited activity putting force on the lower body only.
I'm thinking it's hard to get away from slinging some iron.
-B

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Mike Kruger
Archived post

26 January 2004, 02:02 UTC #6

"Badger South" <[email hidden]> wrote in message
"]news:[email hidden]...
Quoted message said:
Did they not discover on the space station that stationary biking was not enough to prevent the
losses in low-G?
And although running is load bearing, it is a limited activity putting force on the lower body
only. I'm thinking it's hard to get away from slinging some iron.

Yeah, I hear dumbbells calling and it's not even a work day 😉
Here's an idea that has worked on multiple levels for me (although these statements have not been
approved by the FDA):
My wife likes to walk for exercise, and wants me to walk with her when she can't find a better
partner. However, she walks at a slower pace. So, I started wearing my backpack with a 25 lb weight
plate in it, so it weighed about 35 pounds total. This slowed me down sufficiently so we could walk
at the same pace for an hour, but I still felt like I was getting some exercise.
This doesn't do much for the arms, but does provide some weight-bearing exercise for the legs and
back. Plus, now that we've gotten over the discussions about speed or lack of it, the walks have
been very pleasant.

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Tom Kunich
Archived post

26 January 2004, 05:01 UTC #7

[censored], if you fall off as often as I do your bones remain hard as nails.
"Thomas Reynolds" <[email hidden]> wrote in message
"]news:[email hidden]...
Quoted message said:
[email hidden] (Denver C. Fox) wrote in message

news:<[email hidden]>...
Quoted message said:
Quoted message said:
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
Quoted message said:
Quoted message said:
.......
"For recreational riders, cycling is not as good, bone-wise, as other

fitness
Quoted message said:
Quoted message said:
activities."
The article is much longer. I have just presented the highlights.
Interesting article. I've been aware for a long time that cycling was not a load bearing exercise
and of this risk. I have wondered if riding a fixed gear, with its emphasis on braking by putting
back-pressure on the pedals, changed cycling into a load bearing exercise. The statement about
mountain bikers implies that it does not. But then again it is hard to quantify this. I suppose an
empirical study would be needed.
Tom

Report
Pat
Archived post

27 January 2004, 00:03 UTC #8

Quoted message said:
Big article on osteo and bikers.
My orthopedic surgeon said that since I live in a two-story house I get all the weight bearing
exercise I need just by going up and down the stairs. I hope he's right!
Pat in TX

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Rick Onanian
Archived post

28 January 2004, 14:04 UTC #9

Mike Kruger said:
My wife likes to walk for exercise, and wants me to walk with her when she can't find a better
partner. However, she walks at a slower pace. So, I started wearing my backpack with a 25 lb weight
plate in it, so it weighed about 35 pounds total. This slowed me down sufficiently so we could walk
at the same pace for an hour, but I still felt like I was getting some exercise.
Be careful of your back. It might be safer (I don't know) to distribute some weight to the front.
Maybe those lead vests that the dentist puts on you to X-ray your head?
Quoted message said:
This doesn't do much for the arms, but does provide some weight-bearing
There's an easy solution for the arms; there are weights specifically designed to be wrapped around
the wrist for exactly this purpose.
These can also be wrapped around Fabrizio's top tube to slow him down on uphills for people like me
to keep up with him.
--
Rick Onanian

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Peter Cole
Archived post

28 January 2004, 14:04 UTC #10

"Rick Onanian" <[email hidden]> wrote in message
"]news:[email hidden]...
Quoted message said:
Mike Kruger said:
My wife likes to walk for exercise, and wants me to walk with her when she can't find a better
partner. However, she walks at a slower pace. So, I started wearing my backpack with a 25 lb
weight plate in it, so it weighed about 35 pounds total. This slowed me down sufficiently so we
could walk

at
Quoted message said:
Quoted message said:
the same pace for an hour, but I still felt like I was getting some exercise.
Be careful of your back. It might be safer (I don't know) to distribute some weight to the front.
Maybe those lead vests that the dentist puts on you to X-ray your head?
Quoted message said:
This doesn't do much for the arms, but does provide some weight-bearing
There's an easy solution for the arms; there are weights specifically designed to be wrapped
around the wrist for exactly this purpose.
The classic solution for walking is ankle weights.

Report
Mike Kruger
Archived post

29 January 2004, 03:01 UTC #11

"Peter Cole" <[email hidden]> wrote in message
news😄mORb.175021$na.285394@attbi_s04...
Quoted message said:

The classic solution for walking is ankle weights.

Yes, they are the classic solution.
For whatever reason, I tried two different sets and just didn't like them, and the "weight plate in
the backpack" worked for me. And the backpack method does provide weight-bearing for the spine that
ankle weights would not.
Rick's comments about being careful of the back when carrying a heavy backpack are good ones. It's
less stress, though, than going backpacking, both because we aren't walking all day and because the
sidewalks are more even than most trails.

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Peter Cole
Archived post

29 January 2004, 22:20 UTC #12

"Mike Kruger" <[email hidden]> wrote in message
"]news:[email hidden]...
Quoted message said:
"Peter Cole" <[email hidden]> wrote in message
news😄mORb.175021$na.285394@attbi_s04...
Quoted message said:

The classic solution for walking is ankle weights.

Yes, they are the classic solution.
For whatever reason, I tried two different sets and just didn't like them, and the "weight plate
in the backpack" worked for me. And the backpack method does provide weight-bearing for the spine
that ankle weights would not.
It provides only a bit more, since the spine is pretty loaded with head/torso mass to begin with.
Quoted message said:
Rick's comments about being careful of the back when carrying a heavy backpack are good ones. It's
less stress, though, than going backpacking, both because we aren't walking all day and because
the sidewalks are more even than most trails.
A good (framed) backpack loads the hips, not the spine.

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