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#1
January 25th 04, 01:09 PM
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Osteoporosis and Bicycling
Bicycling Magazine came in the mail today.
Big article on osteo and bikers. Some quotes: While discussing an orthopedic surgeon/cross country biker age 51 who seemed in excellent health, " . . . the appearance and vitality of a man far younger than his 51 years. He also has the low bone denisty of a man in his 70's and is on the road to osteoporosis." "27 male racers ages 40-60 . . . trained average of 12.2 hours a week for 20 years . . . bone densities were 10% lower than a control group . . . Clinically, 10 percent thinning is significant - not good - almost frightening." "2/3rd's of the cyclists studied already showed signs of at least osteopenia (moderate bone loss). Four had full blown osteoporosis." "Rich Templin, a legendary mega-miler, has the hip and lower-spine bone densities of someone almost twice his age." "You are at increased risk if you are Caucasian or Asian, have a parent with osteoporosis, trained to excess as a youth, or took steroids." In addition to elite cyclists being particularly at risk, it seems that even recreational cyclists are somewhat at risk. The mechanism: Calcium is lost through sweat (something we cyclists know about). To be replaced, osteoclasts prep bones to receive a new layer of calcium. As we age, less is replaced, but this can be stopped with a good diet combined with physical activity that includes physical impact, G-Forces and vibration (road biking does not give enough vibration). Suggestions - 1. Calcium and Vit D supplements (1,200 "Ca" spread over the day along with 400-800 IU of "d"). 2. Yogurt and milk 3. No smoking, less alcohol, and really less soda, (phosphates really depletes the Ca) 4. Lift weights at least 2x's/wk, YEAR ROUND. It suggests heavy lifting to failure. 5. Back exercises such as extensions 2x's week 6. Run, hike, skip rope or jump around. 7. Stand up on your bike more often. 8. Mountain bike more 9. Get a bone scan. "For recreational riders, cycling is not as good, bone-wise, as other fitness activities." The article is much longer. I have just presented the highlights. http://members.aol.com/foxcondorsrvtns (Colorado rental condo) http://members.aol.com/dnvrfox (Family Web Page) 
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#3
January 25th 04, 07:37 PM
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Osteoporosis and Bicycling
In article ,
says... On 25 Jan 2004 13:09:54 GMT, (Denver C. Fox) wrote: Bicycling Magazine came in the mail today. Big article on osteo and bikers. The mechanism: Calcium is lost through sweat (something we cyclists know about). To be replaced, osteoclasts prep bones to receive a new layer of calcium. As we age, less is replaced, but this can be stopped with a good diet combined with physical activity that includes physical impact, G-Forces and vibration (road biking does not give enough vibration). Great post Denver. Thanks for sharing. Good warning to trainers to include some load-bearing activity, incl. weight training. -B I read that article, too, and it just reinforced my gut feeling that doing at least some running (1x per week or so) is good for my off- season routine. I get plenty of running in during the season from refereeing soccer. I already take extra calcium for other reasons, and drink a lot of milk. ..... -- Dave Kerber Fight spam: remove the ns_ from the return address before replying! REAL programmers write self-modifying code.
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#4
January 25th 04, 10:10 PM
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Osteoporosis and Bicycling
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#5
January 25th 04, 10:56 PM
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Osteoporosis and Bicycling
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#6
January 26th 04, 01:10 AM
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Osteoporosis and Bicycling
"Badger South" wrote in message
... Did they not discover on the space station that stationary biking was not enough to prevent the losses in low-G? And although running is load bearing, it is a limited activity putting force on the lower body only. I'm thinking it's hard to get away from slinging some iron. Yeah, I hear dumbbells calling and it's not even a work day  Here's an idea that has worked on multiple levels for me (although these statements have not been approved by the FDA): My wife likes to walk for exercise, and wants me to walk with her when she can't find a better partner. However, she walks at a slower pace. So, I started wearing my backpack with a 25 lb weight plate in it, so it weighed about 35 pounds total. This slowed me down sufficiently so we could walk at the same pace for an hour, but I still felt like I was getting some exercise. This doesn't do much for the arms, but does provide some weight-bearing exercise for the legs and back. Plus, now that we've gotten over the discussions about speed or lack of it, the walks have been very pleasant.
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#7
January 26th 04, 04:34 AM
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Osteoporosis and Bicycling
****, if you fall off as often as I do your bones remain hard as nails.
"Thomas Reynolds" wrote in message m... (Denver C. Fox) wrote in message ... Bicycling Magazine came in the mail today. Big article on osteo and bikers. Some quotes: While discussing an orthopedic surgeon/cross country biker age 51 who seemed in ....... "For recreational riders, cycling is not as good, bone-wise, as other fitness activities." The article is much longer. I have just presented the highlights. Interesting article. I've been aware for a long time that cycling was not a load bearing exercise and of this risk. I have wondered if riding a fixed gear, with its emphasis on braking by putting back-pressure on the pedals, changed cycling into a load bearing exercise. The statement about mountain bikers implies that it does not. But then again it is hard to quantify this. I suppose an empirical study would be needed. Tom
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#8
January 26th 04, 11:12 PM
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Osteoporosis and Bicycling
Big article on osteo and bikers. My orthopedic surgeon said that since I live in a two-story house I get all the weight bearing exercise I need just by going up and down the stairs. I hope he's right! Pat in TX
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#9
January 28th 04, 12:16 PM
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Osteoporosis and Bicycling
On Mon, 26 Jan 2004 01:10:23 GMT, "Mike Kruger"
wrote: My wife likes to walk for exercise, and wants me to walk with her when she can't find a better partner. However, she walks at a slower pace. So, I started wearing my backpack with a 25 lb weight plate in it, so it weighed about 35 pounds total. This slowed me down sufficiently so we could walk at the same pace for an hour, but I still felt like I was getting some exercise. Be careful of your back. It might be safer (I don't know) to distribute some weight to the front. Maybe those lead vests that the dentist puts on you to X-ray your head? This doesn't do much for the arms, but does provide some weight-bearing There's an easy solution for the arms; there are weights specifically designed to be wrapped around the wrist for exactly this purpose. These can also be wrapped around Fabrizio's top tube to slow him down on uphills for people like me to keep up with him. -- Rick Onanian
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#10
January 28th 04, 12:59 PM
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Osteoporosis and Bicycling
"Rick Onanian" wrote in message
... On Mon, 26 Jan 2004 01:10:23 GMT, "Mike Kruger" wrote: My wife likes to walk for exercise, and wants me to walk with her when she can't find a better partner. However, she walks at a slower pace. So, I started wearing my backpack with a 25 lb weight plate in it, so it weighed about 35 pounds total. This slowed me down sufficiently so we could walk at the same pace for an hour, but I still felt like I was getting some exercise. Be careful of your back. It might be safer (I don't know) to distribute some weight to the front. Maybe those lead vests that the dentist puts on you to X-ray your head? This doesn't do much for the arms, but does provide some weight-bearing There's an easy solution for the arms; there are weights specifically designed to be wrapped around the wrist for exactly this purpose. The classic solution for walking is ankle weights.
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