Bone Density Issues for Cyclists: A Health Risk You’re Overlooking

Cycling is an excellent aerobic exercise, but there’s a lesser-known health concern: people who use cycling as their primary (or only) form of exercise may have lower bone density than their peers of the same age—sometimes even worse than those who are sedentary.

This isn’t an exaggeration; there is solid scientific research supporting this surprising finding.

Why Is Cycling Detrimental to Bone Health?

The Mechanism of Bone Growth

Bones require mechanical stimulation (impact force) to maintain and increase density. When external forces act on bones, osteocytes sense the pressure and initiate the bone remodeling process, promoting new bone formation.

Exercises that effectively stimulate bones:

• Running, jump rope (impact force of approximately 3-5 times body weight per step)
• Basketball, soccer, and other running-and-jumping sports
• Weight training (resistance against gravity)

Exercises that barely stimulate bones:

• Swimming (buoyancy eliminates the effects of gravity)
• Cycling (sitting on the saddle, almost no impact force transmitted to the bones)

Research Data

A 2021 study published in the International Journal of Sports Physiology and Performance found:

• Professional road cyclists had significantly lower spine and hip bone density than recreational runners
• Approximately 40% of professional road cyclists had bone density below the normal range for men of the same age
• Some studies even found that cyclists with high training volumes of more than 200 days per year had bone density approaching the threshold for osteoporosis

Calcium Loss Through Sweat

Prolonged riding (especially in Taiwan’s high heat) causes heavy sweating, which also leads to calcium loss through perspiration, further impacting bone health.

Which Cyclists Are at Highest Risk?

High-risk groups:

• Those who only ride road bikes and do no other exercise
• Those riding more than 12 hours per week
• Those with insufficient calcium intake in their diet
• Those with vitamin D deficiency (common among Taiwan’s urban population)
• Lightweight climbers (low body fat percentage affects hormones)
• Female cyclists (more pronounced after the protective effects of pre-menopausal hormones diminish)

How to Prevent and Improve

Strategy One: Add Resistance Training

2-3 sessions of weight training per week is the most effective method for improving bone density:

Recommended exercises:

Squat:

• Directly stimulates bone density in the femur and spine
• Start with body weight and gradually increase the load

Deadlift:

• Strongly stimulates the entire skeleton
• Particularly effective for the spine and hips

Box Jump:

• Impact force stimulates bones
• Suitable for cyclists who don’t want to go to the gym

Walking Lunge:

• Loaded walking that mimics the bone stimulation of walking

Strategy Two: Add Running or Jump Rope

Even just 2-3 sessions of jogging per week, 20-30 minutes each, has a significant protective effect on bone density.

For cyclists concerned about their knees, it’s recommended to start with brisk walking and gradually transition to jogging.

Strategy Three: Supplement Calcium and Vitamin D

Calcium requirements:

• General adults: 1,000 mg/day
• Women over 50: 1,200 mg/day
• Recommended for cyclists: at least 1,200 mg/day

High-calcium foods in Taiwan:

Food	Calcium Content
Tofu (firm tofu, 100g)	140 mg
Milk (240ml)	280 mg
Chinese kale (100g, cooked)	150 mg
Whitebait (50g)	250 mg
Black sesame seeds (15g)	180 mg

Vitamin D:

• Commonly deficient among Taiwan’s urban population (indoor work, excessive sun protection)
• Recommendation: 15-20 minutes of daily sun exposure (arms exposed), or supplement with 1,000-2,000 IU/day of vitamin D3

Strategy Four: Regular Bone Density Testing

DEXA scan:

• The most accurate method for measuring bone density
• Available at most medical centers and some clinics in Taiwan
• Costs approximately NT$1,500-3,000, not covered by National Health Insurance

Recommended for testing:

• Those who have been cycling for more than 5 years with cycling as their primary exercise
• Male cyclists aged 40 and above
• Female cyclists aged 35 and above
• Cyclists who are underweight (BMI < 18.5)

Conclusion

Cycling is an excellent cardiovascular exercise, but its bone-stimulating effects are indeed insufficient. A comprehensive health plan should include a variety of exercises—adding weight training or running to your weekly schedule not only protects your bones but also makes you a more well-rounded athlete, and your cycling performance will improve as a result.

Related Reading

• Bone Density for Cyclists: Why Bike Racers Should Do Weight Training
• The Impact of Long-Term Cycling on Bone Density: Why Cyclists Need to Add Gravity Training
• Osteoporosis Risk for Cyclists: The Skeletal Cost of Low-Impact Exercise
• Bone Density Issues in Cycling Training: A Review of Low-Impact Exercise and Fracture Risk