How Cyclists Can Avoid Low Bone Density
The link between serious cycling and poor bone health is well established, but researchers are still debating what to do about it.
"Two forms of exercise are considered to be useful for bone health: strength training and impact training. For cyclists, strength training may be less effective because of the “interference effect” between prolonged endurance training and strength gains, though getting enough calories, and in particular enough protein, may limit the interference."
"That leaves impact training, which basically means jumping or bounding. Interestingly, the benefits of jumping seem to max out after 40 to 100 jumps, so you don’t necessarily have to do super-long impact workouts. In fact, more recent research suggests even smaller doses, done frequently: another response to van Dijk’s paper, from researchers at McGill University, suggests 10 to 20 jumps, three times a day, three times a week. That’s not a big time commitment, and not as arduous as a typical strength training program. Whether serious cyclists would be willing to interrupt their sofa time to jump around for a few minutes remains to be seen—but given the data, it seems like a good idea."