Cycling, a beloved sport, has a hidden health concern that's been a long-standing issue: its impact on bone health. It's a controversial topic, and one that deserves our attention.
Our bones are not just a collection of minerals; they're living, dynamic structures. Made up of hardened tissue with living cells, our bones are constantly breaking down and rebuilding. The core of our bones, known as cancellous or spongy bone, contains bone marrow, where our blood cells are produced.
The majority of our bones, around 80%, are made of a hard exterior called cortical or compact bone. This exterior is crucial for our stability and allows our muscles to work effectively. Inside this exterior are microscopic tubes filled with osteoblasts, which create new bone, and osteoclasts, which break down bone tissue.
Bone strength is established early in life, with peak bone density occurring in a woman's early 20s and a man's late 20s. The risk of low bone density, known as osteopenia, or osteoporosis, depends on the strength of this foundation. A good diet and weight-bearing exercises are key to building strong bones.
Cycling, an endurance sport, has been under the microscope for its potential negative impact on bone health. When we exercise, our muscles demand calcium, and our bones, being a massive store of calcium, provide this fuel. However, intense aerobic activities can cause the body to break down bone to meet these demands, which is a concern for cyclists.
Professional cycling has historically embraced practices that put riders' bone health at risk. Encouraging riders to be very light, restricting calories, and discouraging weight training or impact sports during the season, has been the norm. But thankfully, there's a shift in this culture, as highlighted by Therese Hammerschmith, Head of Performance at Human Powered Health.
Hammerschmith explained how her team prioritizes the health of the athletes, using advanced assessments to address bone health risks. They conduct annual baseline assessments, evaluating strength, bone mineral density, resting metabolic rate, and aerobic capacity. This tailored approach ensures the riders can perform on and off the bike while maintaining their health.
The risks associated with osteoporosis are multifaceted. Some, like a poor diet as a child or chronic use of certain medications, can be addressed. Others, like being female, having European or Asian ethnicity, or having a small stature, are inherent risks. These physical profiles are common among pro cyclists, making bone health an even more critical concern.
Women, in particular, are at higher risk due to the potential rapid drop in bone mineral density during menopause. If you have untreated celiac disease, inflammatory bowel disease, kidney or liver disease, cancer, or rheumatoid arthritis, your risk for osteoporosis increases regardless of gender.
So, what can we learn from pro cycling? According to Hammerschmith, athletes must pay close attention to their diet, ensuring they consume enough calories and essential nutrients. She emphasizes the importance of having enough fuel to perform at one's best and avoid hormone imbalances.
Impact exercises, such as running, plyometrics, and weightlifting, can also be beneficial for bone health. Some studies suggest that consuming calcium-rich foods or supplements before exercise can reduce the body's reliance on bone calcium during intense efforts.
Human Powered Health takes a personalized approach, tailoring diets and training to each rider's physiology. This method, Hammerschmith believes, can prevent a pro cycling career from negatively impacting bone health.
The conversation around bone health in cycling is gaining momentum, and more teams are screening for bone density. This shows a commitment to athlete well-being and a step towards ensuring strong bones and overall health.
What are your thoughts on this issue? Do you think the cycling community is doing enough to address bone health concerns? Feel free to share your opinions and experiences in the comments below!
