Why You Need To Bone Up

The most controversial opinion : IF CYCLING IS YOUR ONLY SPORT, YOU RISK OSTEOPOROSIS
Here are 9 WAYS to a STRONG SKELETON

While the debate about cycling-induced bone loss is just beginnine, we've seen enough evidence that we'd tell our friends to follow these tips. You're at increased risk if you are Caucasian or Asian, have a parent with osteoporosis, trained to excess as a youth, or took steroids.

1. USE SUPPLEMENTS to get at least 1,200mg of calcium per day. Help your body absorb it by taking 400-800 IU of vitamin D per day, according to Oregon Health & Science University.

2. ADD YOGURT, MILK (any type) and other high-calcium products to your regular diet and post-ride refueling. Each serving contains 200-230mg of calcium.

3. CUT BACK ON SMOKING, ALCOHOL AND SODA, all known bone thinners.

4. LIFT WEIGHTS AT LEAST TWICE A WEEK, year round.

5. DO BACK EXERCISES TWICE A WEEK to strengthen the lower vertebrae, which might become particulary weak in cycling due to lack of movement.

6. RUN, HIKE, SKIP ROPE OR JUMPING AROUND with your kids(if any, a dog will do) for 20-30 minutes, two to three times a week, to promote bone growth with weight-bearing vibration. A John Hopkins study found that light-intensity activities like walking did not strengthen bones.

7. STAND UP MORE OFTEN ON THE BIKE.

8. MOUNTAIN BIKE MORE. Sally Warner's study found signifanctly higher bone densities in mountain bikers.

9. GET A BONE SCAN. (costs nearly $1,000.00, just follow the eight tips above and you'll have strong and vibrant skeleton)

excerpts from BICYCLING SPECIAL MEDICAL REPORT March 2004