X-Training For Bicyclists
I have been scheduling an appointment with my doc for a physical and follow-up dexa-scan. Yep that’s right. A few years ago I was reading all the press about apparently fit cyclists who were getting major bone fractures from minor falls.
It turns out that there seems to be a higher than normal incidence of osteoporosis in cyclists. There hasn’t been enough research to determine why this is the case. But they have a higher incidence than couch potatoes. Bicycling around ten hours or more per week seems to be the threshold.
I was discussing this with my doc a couple of years ago and she decided to order a dexa-scan. I had osteoporosis and osteopenia.
Now every two years I have to go hang out with old ladies and get a scan. I also have to take a prescription. The worst is my kids look at the prescription brochure with pictures of gray haired grandmas and laugh and say “look dad is taking old lady medicine”.
Cross training is important for everyone. But it is very important for people who engage a lot in one activity and do very little of some others. Since my diagnosis two years ago I have put more emphasis on x-training.
A good x-training program consists of three parts, cardiovascular, resistance and flexibility.
Bicycling is very good cadiovascular but not much else. Bicyclists should spend time running and/or lifting weights. Running of course helps with cardio but it is also good for strengthening bones.
I also take classes in yoga and Pilates each week. I have been very impressed with how much these classes improve my bicycling. Let me give two examples.
A month or so after I started with Bodyflow(a class in yoga, Pilates and tai chi) I was bicycling in the winter and slipped on an ice patch and fell. I wasn’t hurt but normally after a fall like that I would have some aches and pains and stiffness the next day. I woke up the next morning without a trace of any of that. I attribute that to increased flexibility and core strength.
In May of this year I participated in a century(100 mile)bike ride. This was the first century I have done in about three years. At the end of the ride I was very impressed with the lack of fatigue and aches in my back, shoulders etc.
Again I think it was the improvement in my core strength from Pilates. I think Pilates is the best thing I do for my body that carries over to every other aspect of my life.
If you are a runner you can give your legs a rest but continue to train your cardiovascular system by bicycling. In fact it is an important part of Jeff Galloway’s training for runners.
If you are a male the other benefit to yoga and Pilates classes is the number of women in the class. 
I keep preaching the need to for x-training to my friends but unfortunately they don’t listen.
August 6th, 2008 at 11:42 am
I guess there is the limited time factor. Work, family, food production and commuting takes lots of time! So I ride to work which provides cardiovascular and weight control and allows me to use time better. Going to the gym, changing, working out, shower/change, go home from the gym is hard to fit in.
August 6th, 2008 at 3:18 pm
Flexibility is the one where I’m farthest (furthest?) behind. I’ve tried a fitness yoga class at my gym a couple of times but usually get tired of all the … is it downward dog? Where you turn yourself into basically an upside down V? It would be more fun if Aubrie came with me but she is not a member of my gym and really, with the location of their new house, it would be pretty inconvenient for her.
So kudos. Flexibility (along with the other two) is a big factor in “body age” and just general feeling good and not hurting yourself.
August 7th, 2008 at 1:50 pm
My place of employment has a full feature fitness center where employees can have 24/7 access. During the winter months I am in there everyday I work, but in the summer I tend to slack off.
And lets not forget drinking carbonated drinks leaches the calcium from your bones and inhibits calcium uptake.
Good post. I think most cyclist are unaware of calcium deficiency.
August 18th, 2008 at 12:00 am
Good post. I would add that in addition to avoiding carbonated beverages, you should also avoid salty and highly processed foods and increase our consumption of fruits and vegetables. Bone health has a lot to do with acid/base balance.
The reason that cycling contributes to bone loss is because there is no impact in cycling. Running is good, but I think weight training is much better. Try squats or overhead press. SOmething where the resistance is above your shoulders so that you have added weight throughout your body. If you’re not much on going to the gym (like myself), jumping as high as you can 10 times a day should have a huge benefit. (We actually tried to do a study on it in my lab, but we couldn’t get enough middle-aged women to jump daily to make a reasonable study).
I just found your blog and I like it. Good writing.
August 18th, 2008 at 7:16 am
Thanks for stopping by and your positive comments.
The lack of impact from cycling is true. But the question still remains why cyclists should have a higher incidence of osteo than couch potatoes.
I have enjoyed the Les Mills classes such as Body Attack and Body Step. These classes not only give impact from jumping but also the benefits of other movements that improve agility among other things.
The problem is that since January I have also developed Plantar Fasciitis.
As the old man once said, “If I knew I was going to be this old I would have taken better care of myself.”