While cycling offers numerous health benefits, research suggests it may not contribute to building strong bones. In some cases, extensive cycling might even lead to decreased bone density. Consequently, if cycling is your sole form of exercise, you could end up with weaker bones than those who engage in minimal physical activity.

Extensive research has explored bone health, including studies on cyclists, revealing several reasons behind lower-than-average bone density in this group.

1. Cycling Lacks Weight-Bearing Stress

The primary reason for reduced bone density among cyclists is the nature of the activity, which lacks weight-bearing stress. Particularly, intense cycling, involving prolonged training sessions and riding durations, can negatively impact bone strength. When cycling, you spend significant time seated, which results in minimal compression forces on your spine and pelvis. Even when you pedal forcefully, the forces exerted on your bones aren’t distributed in a manner that places substantial strain on them, a vital factor for bone development.

2. Recovery Periods

During necessary recovery periods after rigorous cycling, individuals often engage in non-weight-bearing activities such as sitting or lying down. Many cyclists tend to avoid weight-bearing exercises during these phases, believing it aids in recovery from training fatigue.

3. Lower Body Mass

Cyclists typically have lower body mass, constituting a risk factor for osteoporosis and osteopenia. This aspect is particularly relevant for women with lower body mass and cyclists who continuously strive to achieve and maintain a low body weight to enhance their performance.

4. Elevated Risk of Fractures Due to Falls or Crashes

Whether cycling for competition, fitness, or enjoyment, the likelihood of experiencing a fall or being involved in a crash at some point is relatively high. This applies to cyclists across all proficiency levels, solo riders, group enthusiasts, or participants in rallies and races.

Insights from Research

The risk of developing osteopenia or osteoporosis is more pronounced for road cyclists, especially those engaged in rigorous and long-term training. This places them at an increased risk of fractures, a risk that escalates with age and training experience. The study reveals that a significant percentage of mature cyclists were categorized as osteoporotic compared to their non-athlete peers. This percentage increased notably after seven years of cycling training. Consequently, individuals in this category face an elevated risk and contend with a more significant risk factor as they accumulate years of cycling experience.

In 2012, a comprehensive review of 31 studies examined this topic in detail. Findings consistently indicated that adult road cyclists who engage in regular training exhibit significantly lower bone mineral density in critical areas than control groups comprising athletes from different sports and non-athletes. Key regions such as the lumbar spine, pelvic and hip areas, and femoral neck displayed lower values in road cyclists relative to control subjects.

Thankfully, mountain bikers fare better in this regard. Research indicates that mountain bikers typically exhibit higher bone mineral density than their road cycling counterparts. One explanation offered for this difference is the vibrations experienced when riding off-road. Depending on the intensity of mountain biking, the brief periods of high-force exertion required to work around obstacles also play a role in preserving bone health.

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