RBR Newsletter No. 383 03/05/09 Go to this issue's Comments Back to newsletter archive Subscribe for free delivery by e-mail This Week's Content Weekly Dispatch:  Bones of Contention Cycling Shorts:  Solve This Puzzle Scott's Spin:  You're Mental Classifieds:  (1 New) Coach Fred:  Why Does My Weight Rise After Long Rides? Road Racing Roundup:  Lance & Al Likely to Team Up in Spain Uncle Al:  The Wheel Deal: Rims Try This on Your Next Ride:  Revive Your Legs During Long Rides RBR eBookstore:  March Bestsellers;  David Rowe's eTour ______________________________________ RoadBikeRider.com Newsletter Issue No. 383 - 03/05/09:  Bones of Contention ISSN 1536-4143 Produced almost every Thursday by RBR Publishing Company. E-mailed without cost or obligation to more than 62,000 roadies around the world.     1. WEEKLY DISPATCH   ED'S NOTE:  I was stunned late last week to read this Q&A in the widely circulated medical newsletter by Gabe Mirkin, M.D., a doctor in his 70s who does about 200 miles (320 km) a week on a tandem and in spirited group rides.   Q:  Does bicycling reduce bone density, increasing risk for fractures and osteoporosis?   Dr. Mirkin:  "This is a myth that is not supported by any good data. A study from Manchester Metropolitan University in the UK shows that sprint cyclists have denser bones than long distance cyclists, who have denser bones than sedentary control subjects (Medicine & Science in Sports & Exercise, March 2009).   "While cyclists have less dense bones than weight lifters and football players, they still have denser bones than people who do not exercise. The greater the force on bones during exercise, the denser the bone. So any type of exercise is good for your bones and a sedentary lifestyle is bad for bones."   I can agree with some of that, but the first sentence is outrageous. One study that produces differing evidence does not make a "myth" out of all that's come before.   In fact, a different issue of the journal cited by Dr. Mirkin reports a study that found competitive male road cyclists had significantly lower bone mineral density in their spines than a control group of men who were moderately physically active. Even though the cyclists had a greater calcium intake, they were still more likely to have osteopenia (lower-than-normal bone density) or osteoporosis (very low bone mineral density) than those in the control group.   A report about this by Newswise is found at http://tinyurl.com/cmj67x. It includes this interesting note, "A similar study in Bone illustrated that male road cyclists had lower bone mineral density than male mountain bikers after adjusting for body weight and age. The distinction could be found in that mountain biking, with its variable terrain, provides more impact for bone growth than road cycling or racing."   The report adds, "When it comes to the risk of thinning bones, however, it's the weight-bearing nature of exercise that signals bones to create more mass. Without such stress, bones do not get stronger, and become more prone to injury."   Cycling isn't very weight-bearing. I wish I could cite the source, but I recall reading that when spinning along at 90 rpm -- typical cruising conditions -- a cyclist exerts only about 14 pounds of force on the pedals, often less. Someone running, however, experiences 3 times body weight on each footfall.   Personally, my list of physical imperfections includes osteopenia, diagnosed in the early 1990s after road cycling had been my primary sport for most of the preceding dozen years. When RBR polled male subscribers a few months ago, 1 in 10 said they have been diagnosed with osteopenia or osteoporosis -- the "old ladies' disease." Twenty-four percent said they were concerned enough about bone density to seek a DXA scan.   Diet, age and heredity also play roles. So it's a complicated issue. But it's not a myth that cyclists as a group have been found to suffer from low bone density. I sent that objection to Dr. Mirkin and asked him to respond.   Here's what he wrote back: ______________________________________   Dr. Mirkin's Reply   Last week I quoted a study that concluded: "Sprint cyclists, and to a lesser extent distance cyclists, had greater tibia and radius bone strength surrogates than the controls, with tibial bone measures being well preserved with age in all groups. This suggests that competition-based cycling and the associated training regime is beneficial in preserving average or above-average bone strength surrogates into old age in men." (Medicine & Science in Sports & Exercise, March 2009)   Some cyclists have responded by referring to other studies showing that competitive male cyclists have lower Bone Mineral Density in their spines than moderately-active, aged-matched men. (Medicine & Science in Sports & Exercise, Feb. 2009; Osteoporosis International reports, Aug. 2003). They assume that cycling increases risk for bone fractures other than just from falling off the bike.   I cannot find any studies showing that cycling weakens bones to increase fracture risk.   Some studies show a decrease in density of spinal bones in cyclists, and bone density is associated with bone strength, but does not measure it. The only way to measure bone strength is to see how much force it takes at break a bone. For example, birds have very strong bones that are not very dense.   The issue that the act of cycling weakens bones flies in the face of our current understanding of bone metabolism. If indeed cyclists suffer from weak bones (I believe that they do not), the cause has to be something other than riding a bicycle.     Bones are constantly remodeling. Certain cells called osteoblasts bring in calcium to bones while cells called osteoclasts take calcium out. Any force on bones increases, and lack of force decreases, the rate of bone formation.   All competitive cyclists know that hammering on the pedals while pulling up on their handlebars puts tremendous force on every muscle and bone in their bodies, and this should stimulate bone growth.  ______________________________________   Assuming Dr. Mirkin's rationale is right, the question that occurs to me is: What percentage of all the hours spent riding do we hammer on the pedals in a way that puts "tremendous force on every muscle and bone"?   For me, the answer during thousands of hours in the saddle has been: Not much.   What's your take on this key health issue? Tell us on our Cycling Commentary page.   Ed Pavelka Editor, Publisher, Osteopeniac ______________________________________   Happy Campers   Two RBR guys are "working" this week in Sierra Vista, Arizona. Fred Matheny and eBook author David Rowe (The Ride of Your Life) are coaching at the 2nd of 6 week-long PAC Tour training camps and basking in record warm temperatures.   Fred has coached all 14 years that these camps have been held. He's never seen it warmer. On Monday temperatures pushed 90F (32C). The high desert's sunny, warm weather is predicted to hold throughout the 400-mile (644-km) week. Two dozen roadies from as far as Alaska and Pennsylvania are enjoying a jump-start to their season.   In newsletter No. 381 we showed you the terrible fire that burned through the Wisconsin home of PAC Tour owners Susan and Lon Haldeman. Susan ran the first week of camp as scheduled while Lon remained behind to oversee salvage work. He'll arrive in Arizona tomorrow for the 4 remaining camps.   If you'd like a peek at some of this week's rides and activities -- don't do it if you're the jealous type and still suffering winter weather -- David is posting photos and commentary using the Twitter feed on his blog, http://www.readytoride.biz   Comment ______________________________________   Busy? We Reckon!   Dozens of copies of the new eBook, Training for Busy Cyclists by David Ertl, were downloaded in the initial on-sale hours last week -- and it's continuing to be gobbled up like pancakes before a century.   The result is that roadies around the world are already benefitting from Coach Ertl's guarantee: You can become significantly fitter and stronger in just 3-5 hours on the bike per week.   His eBook provides the plan, the workouts -- even for rides as short as 30 minutes -- and, importantly, the motivation.   Read what Jordan A. of Chapel Hill, North Carolina, told us after downloading his copy of Training for Busy Cyclists:   "This eBook is a great addition. I love where the author talks about making it possible to ride rather than cultivating excuses for not being able to ride.   "He says don't mistake not having time for not having motivation. That seems to be the easiest trap for me to fall into.   "My problem has been getting home while there's still enough daylight left to ride, believing that if I'm not riding for at least an hour then it's not that useful. This eBook explodes that idea. Yesterday I rode after setting some goals, achieved them, and felt good about it."   As Jordan now realizes, when cycling time is precious, the key is to spend it doing the right type & right intensity of training.    And if Dr. Mirkin is right about hammering for bone health, these workouts are just what the doctor ordered!   Of course, you'd love to be on the bike more than your busy life seems to allow. Coach Ertl knows this and devotes a chapter to helping you create more time to ride. You can do it with his tips.   Training for Busy Cyclists is an instantly downloadable 45-page eBook. Read an excerpt ("Daily Workout Examples") and see the table on contents at http://www.roadbikerider.com/tbc_page.htm   Order today and then be like Jordan -- go out and make your next ride really effective, no matter how brief it may be.   Comment   o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   2. CYCLING SHORTS Quick Tip:  Getting ready to reinstall your roof-top bike rack for the upcoming season? Or has it been up there all winter? Be sure to grease all bolt threads and quick-releases. Wind will blow-dry the slippery stuff and rain will wash it away, allowing bolts to seize with corrosion. Renew the lube at least once a year to prevent problems.   Here's something to take your mind off the lingering days of winter, courtesy of the Smart Cycling Bike Shop in Glenview, Illinois. It's a massive, well-crafted crossword puzzle that'll test your knowledge of riders and events in cycling history. To obtain the blank puzzle, click here, print it and see how well you can do. If you complete it accurately and mail it to the shop postmarked no later than March 10, you could win one of the 3 jerseys owner Steve Thordarson has set aside for RBR subscribers. Watch this space next Thursday for a link to the puzzle solution.   The 5th annual North American Handmade Bicycle Show concluded its 3-day run in Indianapolis on Sunday. Fears of an attendance drop after the show was moved from the West Coast didn't materialize. Almost 6,500 cycling enthusiasts paid to mix with dozens of custom framebuilders and ogle their creations. Winners were chosen in 14 categories, summarized with photos at http://tinyurl.com/d8b4eg. Next year's show location is still to be announced, except that it will again be east of the Mississippi. ______________________________________ Overheard:  "We are happy we are in the bicycle business and not the car business." -- Tony Lo, managing director of Taiwan-based Giant, builder of more bikes than any company in the world. ______________________________________ Eight pro framebuilders from 3 countries have created an international organization called The Framebuilders' Collective. Mission: to strengthen their trade, pay homage to its past and ensure a profitable future. The Collective was nearly 2 years in the making, and now that it's been launched it wants to expand membership. http://www.framebuilders.org   Product recall:  Salsa stems. Salsa Cycles is recalling 8,600 CroMoto SUL Salsa threadless and quill stems because they can break during riding. The stems were sold in the aftermarket (painted black) and on these complete bikes: Salsa La Cruz, Casseroll Singlespeed, Casseroll Triple, El Mariachi and Ala Carte (stems painted to match bike color). For photos and recall information, click http://www.salsacromotostem.com   New on the RBR website:  RBR Review Crew tech guru Fred Zahradnik checks out Google's new "My Tracks" app, which allows your smartphone to record your route via GPS and function like a bike computer. It's not perfect but we guarantee you'll love the price. Click here to see  Dr. Z's evaluation and rating.   o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   3. SCOTT'S SPIN   You're Mental   This is not going to be a very good column.   Yes, it is! This will be the best darned column it can be.   Sorry, I was practicing my positive affirmations. Why? Because I've come to realize that the mental aspect of cycling is as powerful as the physical side.   Just ask pros like 3-time Tour of California winner Levi Leipheimer, who attributes much of his success to mental training that uses positive affirmation, relaxation techniques and guided imagery to improve focus and motivation.   I'd like to tell you how the CD that Levi endorses actually works, but I can't afford the $34.95. (Or I should say, "I choose to spend my $34.95 on other fun things, such as adjustable-rate mortgage payments.")   So I've developed my own program, which is geared more toward those of us who are, um, talent-challenged. It's based on taking common negative self-talk and imagery, and turning them into powerful, actionable messages that tap the mind's vast potential to. . .oh, heck, it'll make you faster, OK?   Negative:  My bike's not good enough. Positive:  Training on my heavy, crappy-components-equipped bicycle will make me stronger, so when I get that new dream machine (right, Honey?) I will say to my riding buddy who's been crushing me, "Ha-ha-ha," but he won't hear because I dropped him miles ago. Negative:  This hurts -- I'm backing off. Positive:  What doesn't kill me can only make me stronger. Pain is weakness leaving the body. And I have some Florida swampland you should seriously consider buying. Negative:  I'm a lousy climber. Positive:  If Earth is roughly one-third uphill, one-third downhill and one-third flatland, I am awesome on 66% of the planet's terrain. Also, I have never looked good in polka dots. Comment   (Scott Martin's eBook, Spin Again, contains 181 of his witty, sometimes wacky, and occasionally heart-felt observations on road cycling. Enjoy 3 more by clicking here.) ______________________________________   RBR's QUESTION of the Week   Seriously, folks, putting Scott's potshots aside . . .   What do you think about "mental" training?   We give you 5 ways to answer when you click here. Then please come back to finish reading.   o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   4. CLASSIFIEDS   Also see the Classified Ads page on the RBR website and please support these advertisers that help make this newsletter free for you.  ______________________________________    Tour on the BEST CYCLING ROADS in America! Scenic, safe Blue Ridge Parkway, Natchez Trace & more. See info & photos at http://www.BlackBearAdventures.com ______________________________________   WEAR WOOL. We've got you covered head to toe. USA made. Custom, too. See our site for weekly specials! Get (real) comfortable. http://www.Joneswares.com ______________________________________   Velotron Ergometer/Trainer - Superlative road feel, unmatched power and accuracy. Used exclusively in the new USA Cycling Testing & Training Center in Colorado Springs. See it at http://www.velotron.com ______________________________________   JOIN our FREE COMMUNITY for CYCLISTS! The Veloist Share blogs, videos, photos, and experiences in this NEW worldwide social community! http://www.veloist.com ______________________________________   UltraSpeed high-quality Kevlar-bead folding road bike tires, $19.16 each, with -20% 'RBR' code at checkout. http://www.NiceBikeTires.com ______________________________________   Order Your "3 Feet Please" Jersey Today! Send A Direct Message To Motorists. It May Save Your Life. Free Shipping. http://www.3FeetPlease.com ______________________________________   FOUR COUNTRIES. A blend of bicycling and cruising the Rhine River. First Class hotels, deluxe river ship & fine regional cuisine. Sag wagon support. Since1974.com ______________________________________   CueClip - Map/Cue Sheet Holder. World's best! Club discounts. Emergency LED Lights, Saddle Leather Care Products, and the Cyclewallet. http://www.cueclip.com ______________________________________   "Strength Training for Cyclists" - The Year-Round Program by Olympic weightlifting coach (and roadie) Harvey Newton. 42-minute DVD, 165-page workout manual. Results guaranteed! Free U.S. shipping. Order at RoadBikeRider.com ______________________________________   Also on Classified Ads, these Roadie Ads: Bianchi 928 road bike (new this week) Serotta Legend Ti frameset Orbea Opal road bike Wanted: RBR cycling writers o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   5. COACH FRED   Why Does My Weight Rise After Long Rides?   Q:  Last season I logged more than 5,000 miles to prepare for a big cross-state ride. However, as I added distance, my normal 156-lb. (71-kg) weight would increase as much as 8 lbs. (3.6 kg) in the 2-3 days following a hard, long ride. And to make matters worse, I was ravenous during those days. Is this normal? I'd like to prevent the same thing happening this season. -- Jeff R.   Coach Fred Matheny Replies:  I'll give you my take based on what nutritionists have told me as well as my own experience with long rides and multiday tours.   Generally, you gain weight following such rides because they exhaust your glycogen supplies. Glycogen is your muscles' primary fuel. You've essentially done the depletion phase of the classic carbo-loading regimen.   After the ride, as your body replenishes glycogen in the muscles, you gain weight for one simple reason: Glycogen is stored with a considerable amount of water.   So, much of your sudden gain is water weight and will vanish during your next big ride. This water storage is one reason that glycogen-stocked athletes will say they feel "bloated" going into an event.   As for your appetite, sure you're hungry -- you just did an enormous amount of work, your metabolism is elevated and your body is in caloric debt. It compensates (maybe overcompensates) for the deficit. This would be bad if you weren't right back into training. You'll burn the extra calories that result from this feasting. But make sure that what you're chowing on is wholesome and nutritious.   If you rode a consistent amount each week -- say, 10 hours -- your weight would probably settle at some moderate figure. But as long as you're training hard and riding long, you can expect fluctuations. That's normal.   Comment ______________________________________   Coach Fred says:  "It's not too late to start my Power to the Pedals program, especially if you're stuck on the trainer due to messy March weather. If you begin the training sequence now, you'll be done by late May when the summer season opens." The Coach's power program is based on just 2 one-hour workouts per week (they can be done on the road too). Click here to see more info about this $3.99 eArticle. Download instantly and start today to put more power to your pedals.    o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   6. ROAD RACING ROUNDUP Gleaned from news sources worldwide. Credited where exclusive. Will he or won't he? On Monday it was reported that Lance Armstrong would not be joining Team Astana co-star Alberto Contador in the Vuelta a Castilla y Leon on March 23-27. The next day, it was reported that Armstrong would be in the Spanish event, making it the only time he and Contador will race together before July's Tour de France. The contradictory info was attributed to Astana and event officials, so who knows? We'll see who comes to the line. The 5-day race includes a time trial and 2 mountaintop finishes.   Astana says Armstrong is scheduled for Milan-San Remo (March 21) and the Giro di Trentino (April 22-25) before his appearance in the Giro d'Italia (May 9-31). Ruled out is the Tour of Flanders, a risky race due to its cobblestones, steep hills and typically windy wet weather.   It's been discovered that Levi Leipheimer rode the last 5 stages of the Amgen Tour of California with a fractured sacrum. That's a bone in the lower spine. The undisplaced break was found by an MRI 5 days after Leipheimer had taken his 3rd consecutive ATOC victory. It means he won the crucial 6th stage time trial with the injury, suffered when he bumped Astana teammate Lance Armstrong's rear wheel and fell on stage 3, then was hit by several bikes. While he mends, Leipheimer will miss Paris-Nice (March 6-15) and line up again on March 23 for Spain's Vuelta a Castilla y Leon. ______________________________________   Overheard:  "I can safely say that California is my favorite place outside of mainland Europe. I've been there for training camps a few times and I love the place. It's perfect for training; it could not be better." -- Andy Schleck (Saxo Bank), writing for cyclingnews.com after the Amgen Tour of California ______________________________________ UCI president Pat McQuaid continues to threaten the exposure of pro cyclists that have been caught doping by the new biological passport program. It remains to be seen which rider or riders are accused (McQuaid hints it'll be from 1 to 6), but at least cycling is being recognized for its anti-doping efforts. Writes New York Times reporter Juliet Macur, "A new front in the fight against doping has formed, with the embattled and bruised sport of cycling taking the lead." The biological passport program is based on blood profiles. More than 8,000 samples have been taken from pro riders for the purpose of establishing their baseline values. Then deviations will be justification for doping charges without need to identify the specific illegal drugs used. Penalty: a 2-year suspension for the first offense. Program details are in Macur's article at http://tinyurl.com/c37ogu ______________________________________   Overheard:  "The athlete will have a difficult time explaining the spikes and troughs of patterns in their blood. They won't be able to say they used the wrong toothpaste, or that they got something from their dog." -- Robin Parisotto, Australian scientist, on what he calls the "beauty" of the biological passport program. ______________________________________ Big names scored early as the European spring classics (and near classics) got underway in Belgium last weekend. Saturday's Omloop Het Nieuwsblad (formerly Het Volk) was won after 204 km by Thor Hushovd (Cervelo) while Tom Boonen (Quick Step) took Sunday's 196-km Kuurne-Bruxelles-Kuurne. Starting fields both days were just short of 200 riders. Each race came down to a sprint finish.   Ivan Basso, the 2006 winner, is tabbed by many as the man to beat in this year's Giro d'Italia. But until the race itself selects its leader, Team Liquigas will start with 2 captains -- Basso and Franco Pellizotti. Last year while Basso was still suspended for involvement in Operation Puerto, Pellizotti wore the Giro's leader jersey for 3 days and eventually finished 4th overall, just 1 second off the podium. Basso doesn't seem to have a problem with Giro co-captaincy, telling cyclingnews.com, "The first two finishers [Alberto Contador and Riccardo Ricco] are not racing, so I think Pellizotti has the right to start as a leader. Then, clearly, the road will decide who will be supported by the team."   Versus still does not list the Giro among European races it will televise in North America this season. Very disappointing from a network that once showed Giro stages live like it does the Tour de France. This year, especially, the Giro deserves coverage. It's the race's 100th anniversary and has the strongest peloton in years, including Lance Armstrong making his grand tour return. Will Versus work out deal or will another network pick up coverage? We'll let you know. Meanwhile, Versus is televising Paris-Nice, the season's first big Euro stage race, on March 8 and 15 at 5 p.m. ET. Classics strongman Fabian Cancellara is having an unlucky season. He was forced out of the Amgen Tour of California with a fever after winning the prologue, and now an injured right shoulder is making him miss racing days in Europe. He hurt the shoulder in a crash while training at home in Switzerland. It has sidelined him for the 5-day Tour of Murica but he hopes to compete in Tirreno-Adriatico (March 11-17), which he won last year. The unhealthy month has put the Saxo Bank star seriously behind in fitness for the spring classics, his main goal being the Tour of Flanders (April 5) after having won Milan-San Remo last year and Paris-Roubaix in 2006. "It sucks for sure," he said, summarizing his early season.    A second suspect has been identified in the Zabriskie heist. He is 39-year-old Leopold Jay Howard, 5-foot-6, 145 lbs., brown eyes and with a scar across the top of his nose. His photo can be seen at velonews.com. Earlier, police in Salt Lake City arrested a man named Arthur Roll after they saw him with one of the 2 cars that were stolen from Dave Z's Utah home last month while he was racing to 2nd place in the Amgen Tour of California. Some of Zabriskie's other possessions have been recovered, but his irreplaceable racing trophies and mementos are still missing. o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   7. UNCLE AL   The Wheel Deal:  Rims   This is the final installment of this 3-part series. We started at the hub, went through the spokes and now we've reached the rim -- rims made of aluminum. Carbon rims are a whole other topic.   As we've established, a well-built wheel can go many trouble-free years with just a little TLC. Or, a well-built wheel can last until Saturday when you smack a pothole. There are other rim gremlins along the miles, and my goal here is to share some knowledge about them. Dents.  A dent from a curb, pothole, railroad track or piece of junk in the road almost always spells the end of that rim's service. You'll feel a telltale thump, thump, thump when braking. On very rare occasions and with finesse, it's possible to smooth small dents. However, aluminum, by its nature, becomes brittle when bent/dented. Attempts to bend it back usually make it worse -- as in cracking or complete failure.   Flat spots.  Instead of denting the rim, an impact might flatten several inches. The rim isn't a perfect circle anymore. A flat spot can be removed with certain tools and techniques applied by a skilled wheelbuilder. But sometimes it's just better just to say, "Can you rebuild this thing for me?" Or maybe you like wondering about your wheel's integrity while descending at 40 mph (64 kph). I don't.   Cracks.  We're talking small fissures that begin around the spoke holes. It can happen to rims with or without eyelets. Cracks can result from age (metal fatigue), too much spoke tension when the wheel was built, or too many times on the truing stand to straighten wobbles caused by reckless riding. Cracks start so small they can go unnoticed except by riders who obey my No. 1 commandment: Keep your machine clean. Doing so lets you inspect for budding problems all around the bike.   Rim cracks will slowly grow and allow spokes to pull through the rim surface, de-tensioning them. If a wheel keeps going out of true for no apparent reason, it's time for a close look in bright light. In fact, your LBS should clean the rim and check for cracks during truing, particularly if you need to bring the wheel back a week or 2 later. If the shop doesn't do this, find a better shop. I always want to know why a wheel won't stay true. Sidewall wear.  Rims do wear out. As brake pads squeeze them, metal is removed. Riding in the rain accelerates this process. You'll hear the sandpapering effect of grit in the brake pads. In general, a rim is done when wear exceeds 1 mm. I know that's hard to measure. One way to spot wear is "cupping" of the braking surface between the top and bottom edges of the sidewall, where the pads make contact. Some rim manufacturers put 1 or 2 little wear indicators (1-mm-deep holes) in the braking surface to tell you when it's time to replace a rim. When the hole disappears because the sidewall is worn to that level, the rim is shot. If you ignore sidewall wear, the metal will crack because it's so thin there's no strength left. I've seen rims fail when tires are inflated to proper pressure. That's a better time to discover a problem than when on the road. When a rim blows, a section could find its way into your leg or jam into the brakes. For sure you're walking home. By the way, rims with a ceramic braking surface are a terrific way to stop sidewall wear. The ceramic coating is very thin but it's much more resistant to wear than bare metal. How long do these rims last? Beats me. I have a pair of Mavic Open SUP Ceramics that I've ridden for 7 seasons and they show zero wear. Especially if you live where it's wet and gritty, think seriously about investing in ceramic rims.   Rim Tips Keep 'em clean.  Inspections will be more productive and wear will be reduced. Use warm water, dish detergent and a soft brush. Rinse with clear water and look for abnormalities as you dry the wheels with a clean cloth.   Dress the brake pads.  By this I mean to remove grit and metal with an awl or something equally pointy and sharp, then use an emery board to buff away glaze (shine). Do this once a month in dry conditions. Do it right now if braking sounds like scraping.   Don't procrastinate.  There is no such thing as a cracked or dented rim that's OK to ride. See damage? Replace rim. For me, wheels define the bicycle. Good wheels can make a cheap bike feel like a million bucks, and make a good bike feel like a Ferrari. Take care of your wheels and they'll keep a smile on your face.   Comment   (Click to read more from Alan Ardizone, owner of award-winning Cascade Bicycles in Montrose, Colorado.) ______________________________________    New on RBR's Premium Site   Members will find the links to this exclusive content on the What's New? page after logging on. In What's On, Ed Pavelka tells what makes him prefer PowerBar sports drinks.   Les Woodland pens the 20th unusual tale from his perceptive European perspective: "The Bicycle Man of Senegal."   "CTS Climbing Camp" takes you through workouts, skill drills and skull sessions with Carmichael Training System coaches during 3 days of intensive training in North Carolina's Blue Ridge Mountains. Join the Premium Site for access to these articles and 257 web pages of exclusive road cycling advice, information and entertainment. For just $24.99 per year for 24/7 access, you'll receive 10 valuable member benefits, including 3 bonus eBooks and a 15% discount on all products in the RBR eBookstore. Check the full list of bennies.   o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   8. TRY THIS ON YOUR NEXT RIDE   Revive Your Legs During Long Rides   We like this tip in the fall when a summer of fitness is paying off in the longest rides of the season -- centuries or other endurance events for fun and challenge. But it works just as well in the spring when you are building your base with increasingly longer rides.   Slow, steady, meandering rides can put your body to sleep, making you feel sluggish. During several hours of cruising, your legs (and your rear end) can benefit from a little action.   The solution: Throw in a short "pickup" every 20 minutes or so.   Pickups are like sprints but not as hard. Here's how:   Watch for opportunities. Stand and accelerate briskly from stop signs, over little hills, out of turns or past the lair of a troublesome Fido. Don't script these pickups. Instead, do them when the terrain or situation makes it natural. You'll probably find plenty of chances.   To do a pickup, shift to a cog 2-3 teeth smaller (higher gear) than you'd normally use for the situation. So, if you'd usually roll over a small rise in a 53x19 gear, use the 53x17.   Don't sprint all-out. That's not the purpose. Instead, simply get out of the saddle and wind up the gear for 10-12 seconds. Your effort should be about 80% of a flat-out sprint. Your legs shouldn't burn and you shouldn't be panting after you sit down. A few deep breaths should get you back to the ride's baseline effort.   You'll be stoked at how much better you feel if you treat your legs to these brisk efforts on otherwise long, steady rides.   Comment   o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   9. RBR eBOOKSTORE   Premium Site annual members automatically receive a 15% discount on every eBook, eArticle or other products in the RBR eBookstore.   HOT List:  March Bestsellers   eBOOKS 1.  Training for Busy Cyclists -- how to become significantly fitter & stronger in just 3-5 hours of riding per week, by Coach David Ertl 2.  The Ride of Your Life  -- by David Rowe. See below! 3.  Andy Pruitt's Medical Guide for Cyclists -- the original manual for professional bike fit, injury diagnosis & treatment by Andy Pruitt, Ed.D. 4.  Fred Matheny's Complete Book of Road Bike Training -- SAVE!  The Coach's 4 acclaimed "how to" eBooks, all under 1 cover 5.  A Rider's Guide to Building the Long Distance Bicycle -- 4 experts discuss frames, components, wheels, tires & more, edited by David Rowe    eARTICLES 1.  Power to the Pedals -- a 12-week power-building cycling program by Coach Fred Matheny 2.  Core Training for Cyclists -- strengthen your abs and back where cycling performance hinges, by Dr. Alan Bragman 3.  How to Make a Chain Catcher -- positively stop your chain from missing the small ring and falling onto the frame during front shifts   Find these helpful "how to" cycling publications, and 34 others, in the RBR eBookstore. ______________________________________   Author David Rowe's eTour   Learn more about cycling time management and setting & achieving extraordinary goals. Join long-distance rider and writer David Rowe in Q&A sessions about his new eBook, The Ride of Your Life, at these 10 leading cycling websites. Quickrelease.tv. Podcast with Carlton "Vid Kid" Reid at quickrelease.tv The Fredcast. Podcast with David Bernstein at thefredcast.com Lon's Blog (PAC Tour). Interview with Lon Haldeman at pactour.com UltraRob's Adventures. Interview with Rob Lucas at ultrarob.com/blog Cycleiscious. Interview with Richard Masoner at cyclelicio.us BikingBis. Interview with Gene Bisbee at bikingbis.com AdventureCORPS. Interview with Chris Kostman at adventurecorpsblog.blogspot.com The Everyday Athlete. Interview with Heidi Swift at everydayathleteblog.com BikePortland. Interview with Jonathan Maus at bikeportland.org BikeLoveJones. Interview with Beth Hamon at bikelovejones.livejournal.com The Ride of Your Life eBook contains goal-setting aids plus 75 photos & illustrations. See the table of contents and read an excerpt, then click here to view 34 of the 164 pages.   Place your order, and the program you need to make "the ride of your life" a reality in 2009 will instantly be delivered to your RBR account.   o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   Enjoy your rides!  Look for newsletter No. 384 on Thursday, March 12.   Click here to access your RBR account where you can: manage your newsletter subscription manage your customer account manage your Premium Site membership To automatically delete your address from our mailing list, simply send a blank e-mail to leave@roadbikerider.com from the address where you receive this newsletter. We'll miss you but you won't hear from us again. ______________________________________   Business owners! Your Commercial Ad will be delivered to 62,000+ road cycling enthusiasts via this weekly newsletter, and it will appear on our website with your logo or product photo. Get info here.   Roadies! Sell your spare bike and gear on our website for just $5. Click here. ______________________________________   This newsletter is a product of RBR Publishing Company:      Ed Pavelka, president      Fred Matheny, VP emeritus      1617 Kramer Rd.      Kutztown, PA 19530 USA      RBRPublishing@roadbikerider.com   All material is copyright © 2001-2009 RBR Publishing Company. All rights reserved.   Back to top Go to newsletter archive Subscribe for free delivery by e-mail   Comments Archived comments are "read only." Replies aren't able to be posted.   lieb 3/4/09 10:05:52 PM RBR #382 Weekly Dispatch   There are no junk miles. I understand the article and don't dispute that there is more benefit to short hard rides for training than long easy ones. Coach Fred has been saying the same thing for years. I just can't get behind the idea of "junk miles". I cherish every mile on the bike no matter what I'm doing. I commute, ride the trails on an MTB, and the road on a carbon fiber beauty, and have never considered any of it as junk. And if we're talking about busy people were talking about people with plenty of stress in their lives. I for one don't need the additional stress of worrying if I'm riding junk miles. I just want to enjoy every mile I ride and be thankful I'm riding them. And if I happen to get a good workout I can feel even better.   Rob H 3/5/09 05:07:46 AM Bone density   My lay perspective is that you both have points: (1) Persons with naturally heavy bones start with a disadvantage in cycling. Persons with naturally light bones start with an advantage. This may tend to mean that cycling will attract persons with naturally light bones. Accordingly the stastistic that cyclists tend to have light bones should be treated with caution (2) Cycling involves applying force through the body's skeleton, which will tend to increase bone density, and will not of itself cause a decrease in bone density. But that increase won't be much, as the forces will tend to be applied evenly, rather than by jolts - and I imagine that it is an anticipation of having to sustain jolts that most urgently causes the body to devote resources to building up bone density; more so than for the solid, but nevertheless fairly even, forces from bike sprinting,   Randy Ice P.T., C.C.S. 3/5/09 07:43:39 AM Bone Health & Cyclists   The biggest factor being completely overlooked in this discussion is aging, the extent of weekly training and HORMONE LEVELS. Testosterone falls linearly with age as does human growth hormone. Hard training also drives testosterone levels down. Hence it is no surprise to see reports of decreased bone density in middle-aged and older cyclists. The lack of weight bearing exercise contributes to this problem, however testosterone and human growth hormone deficiency are the DOMINANT factors causing it. Hence many aging cyclists are seeking bio-identical testosterone and HGH replacement from age management clinics such as ours to restore bone health, obtain quicker muscle recovery from training, improved energy and libido, cardiovascular disease prevention and/or relief of angina pectoris, improved musculoskeletal strength and protection from prostate cancer, dementia, depression and other "age related" physiological declines. Randy Ice P.T.,C.C.S Vintage Medical Group Temecula, Calif.   W. Hansen 3/5/09 07:55:14 AM Bone Density   I believe long distance riding does reduce bone density. Several years ago I had a DXA scan. It did show some bone loss. The doctor said the test should come back showing 0. My test was at -1 for bones other than the spine. Though it wasn't a great loss I figured with continued riding it would get worse. I took the prescribed medication once a month for two years to get back to 0. I now have increased my calcium and vitamin D intake to try and compensate for the wear and tear my body goes through.   Sandy Scott 3/5/09 07:56:14 AM Bone density issue or urban legend?   I totally agree with Dr. Mirkin. Part of the issue is the chicken and the egg story - what came first? I remember reading a story proclaiming that mailmen who walked their route were more inclined to some wonderful physiological trait which escapes my memory. Was it that the trait was achieved through the activity of walking their route or was it the natural selective process that brought certain individuals to a job requiring lots of walking? Riders are body weight weenies, constantly watching their calories. Many riders are rather slight to begin with, hence would tend to have a propensity for less dense bones. Sprinters on the other hand typically are mesomorphic (athletic) body types rather than their slender ectomorphic associates, and typically have thicker, more athletic bodies and hence thicker bones. The reasons typically given to cite the causes of lesser bone density in cyclists not only fly in the face of reason but make no medical or physiological sense.   Bob Loblaw 3/5/09 08:12:34 AM Bone density   Balance is key, I think. For about 20 years I've been mixing cycling and weights as part of a balanced overall health approach. I'm not great at either bodybuilding or cycling, but I am competent at both. I currently hold a Cat 4 racing license, and I can squat and bench my body weight. Last week I crashed on an icy patch while on a group ride. I hit so hard, my co-riders, all in their forties like myself, were amazed I hadn't broken, sprained or torn anything. In fact, apart from a sore wrist and some road rash, I was fine. I know anecdotal evidence is unreliable, and I also know I was probably lucky. But then again, luck favors the prepared.   Keith 3/5/09 08:22:23 AM Bone Density and MTB   What percentage of all the hours spent riding do we hammer on the pedals in a way that puts "tremendous force on every muscle and bone"? On my MTB I would guess I am standing and pedaling hard 20 times more than I do on a road bike, but both cases are highly dependent on the terrain. On a single speed bike, that number goes up even more.   Dave Bergeron 3/5/09 08:29:26 AM Bone Strength   I think the key difference in the two studies is the control group used as a base line. One used "sedentary men" and the other used "moderately active men" Cyclist may not build bone strength at a rate compared to other moderately active men but are still better off than those that do not exercise at all.   Lloyd 3/5/09 08:51:49 AM Bone Density   Arguing this point is fruitless. Unless you are a cat 1 / pro rider, who spends 5 hours a day on their bike, you should be working out your whole body, particularly in the off-season. If you really need a reason why, you need core and upper body for climbing and sprinting strength. It's a no brainer !!   Hdox 3/5/09 08:55:15 AM Bones   I believe there are many cyclists (myself included) that do not have enough knowledge about the diet required to sustain a regular cycling schedule to maintain muscle growth, bone health, etc.   Jeff 3/5/09 08:55:28 AM Bone Density   I am curious if there is any data suggesting that swimmers would expect to have considerably less bone density than even cyclists, since they place no pressure on their bones at all? Jeff in Rochester NY   DeborahK 3/5/09 09:08:42 AM Cyclists and Bone Density   I don't know that any adult athlete (recreational or otherwise) should rely on any one activity to keep bones dense. That's why I also lift weights -- free weights, including barbell squats and deadlifts, to engage my entire body, including my spine. I am, as a result (I hope), a 56 YO female whose bone density trumps that of other women in my age group. As we get older, it's probably not a good idea to focus on any one activity to the exclusion of all others for any reason - even something as wonderful and liberating as cycling.   B. H. Concord, NH 3/5/09 09:20:14 AM Diverse Training   As an older cyclist/triathlete (69) I have adopted a diverse exercise program that includes cycling, swimming, running, weight training, yoga and stretching. I believe that this diverse approach is beneficial in improving my competitiveness and in retaining all around good health.   B. H. Concord, NH 3/5/09 09:23:02 AM Triathlon and Cycling Hours   I bought the book because optimizing training time over three sports (swim, bike, run) is essential to good performance. Squeezing good results from 3-5 hours of bike training per week complements a similar approach for the swim and run.   Mike Kreuzer - East Windsor, CT 3/5/09 09:23:07 AM Cycling and bone density   I don't know if my bones are better or worse, but I DO KNOW that my overall physical condition is better, which is of more importance to me than worrying about bone density - I'm a 68 year old, mostly recreational and long-distance touring cyclist. Much, but not all, of my exercise is done by bicycling.   jeff 3/5/09 09:29:09 AM limited time   I have started using Tabata intervals when I don't have time for a full blown workout. It only takes 24 minutes and leaves you worn out. 10 minutes to warm-up then 4 minutes of torture 8 sets of 20 seconds on(hard as you can go)then 10 seconds off. 10 minutes to cool down. I do this on the indoor trainer.   Mike 3/5/09 09:29:52 AM Cycling and Bone Health   I am one who does not believe that cycling results in bone weakness. One thing that could result in lower measured bone density for cyclists is the horrible foods they ingest in an attempt to provide an overabundance of glucose to their body. Most of the food sources that I have seen recommended are high in sugars and starches and low in micronutrients. Sports drinks are essentially empty calories and require the body to use up it's stores of micronutrients to use the glucose for energy. It is hard for the body to build bone density when it has to expend it's resources on processing pure sugar.   Steve 3/5/09 09:43:27 AM Post ride Weight change   This is possibly an example of one of the biggest fallacies of using body weight as a measure of body fat. It's worst iteration is shown in diet-only weight loss programs. Body weight is exactly that - the weight of your body. This includes your eyeballs, brain, guts, heart, lungs, body fluids (blood, lymph, interstitial & intracellular fluid, & urine), digesting food, bones, muscles, skin, and oh yeah, adipose tissue. Most of these remain a relatively constant weight and don't figure in any change. But body fluids (water) is the most variable. Gaining or losing three or four pounds of water in a day is common and not a measure of fat loss or fitness. It is however a good measure of hydration. If you finish a ride several pounds lighter, you need to push fluids until your urine runs clear (very light yellow)to speed your recovery. This latter instruction assumes you have relatively normal health and do not have COPD, CHF, severe hypertension, or uncontrolled diabetes, etc.   Peter DP 3/5/09 09:46:30 AM Bone density   Like so many aspects of health, the best answer will be highly individualized. My strong take away is that cross training becomes more and more important the longer I live. Running is a great way to keep the weight down and provide load bearing exercise, swimming is a great kick for endurance, weight training keeps the muscles strong, yoga and Pilates are awesome for flexibility and a strong core and I love, love, love bicycle riding. I believe that an analogy to a meal is appropriate: we will delight in the meal that leads us through soup, salad, entree and aperitif, while the meal of just one item is boring and quickly grows old.   Danny 3/5/09 10:01:47 AM Bone Density and Fractures   There are two separate issues here that should not be conflated as being the same: Bone Density and fracture risk. BMD is just one of many independent predictors of fracture risk. Others include age, glucosteroid use, history (or family history) of fractures, cigarette or alcohol use, various chronic disease states, nutrient deficiencies (or excesses.) Further complicating matters is what bone was measured in the density test. For example, low spine density does not carry the same risk of hip fracture that low hip (femoral neck) density (or forearm or heel density) does. Thus you may both be right, in that cycling *may* reduce BMD and yet *may not* increase fracture risk, when taken in context of the protective effects of cycling. A quick calculator for fracture risk is at the following website: http://www.shef.ac.uk/FRAX/tool.jsp?locationValue=9   weekly roadie 3/5/09 10:03:11 AM Crzazie   I've seen it only a handful of times. But roadies cycling pretty hard, while dialing (very distrated) or talking (somewhat distracted) while holding the phone, not headset. I take a wide detour from such.   Scott 3/5/09 10:19:25 AM Bones   Evidence trumps suppositions. If the best current diagnostic tests out there are showing a high % of cyclists having low scores compared to the general population, then that's pretty good evidence.   gen 3/5/09 10:29:19 AM cycling and bone loss   Another aspect of this comes into play, beyond just weight bearing activity. I believe cyclists are at greater risk of low bone mass because muscles require calcium to fire. Considering that each rotation of the wheel is accomplished by muscles firing, that is quite a drain on your body's calcium resources, with more muscles firing per minute than in other sports. That combines with the fact that it is not a weight bearing activity, and you are definitely at risk. Yours in osteopenia, gen   tealaser 3/5/09 10:29:48 AM Bone Density and Cycling   I think the issue is essentially about cross training and the basics of keeping fit as one ages. Recreational cycling is my primary means of keeping fit. However, one day/week I go to the gym and lift weights, an essential form of exercise that maintains lean mass, joint health, and bone density. Also, I do eccentric resistance lifting with my legs to counter the concentric work my quads and hamstrings do while riding. Without this, if I walk downhill for only 1/4 mile, my quads fail to the point where I have to sit to recover. Eat well, lift weights, and do a daily cardio workout and whatever the cardio exercise is, periodically cross train from it.   Jeff Penman 3/5/09 10:50:18 AM Bone Density Debate   Too me, the fact that there is a debate over whether or not bone density is affected by cycling is very puzzling. If cycling, due to its non-weight bearing nature, causes bone density or bone strength loss, that is only a concern to athletes who limit their exercise to cycling only. Anyone who regularly reads RBR knows that a well rounded cycling regimen includes weight lifting. Additionally, since most of us are not professional cyclists, we should be adding cross-training as well. in 2004 I read a quote by Chris Carmichael where he said if a pick-up game of basketball leaves you sore and hobbling the next day, you should reconsider your fitness strategy.   Allan Hammer 3/5/09 10:55:11 AM No Free Lunch   Even if you could know the absolute truth about the benefit of some exercise you would still find some problematic aspects. There is no panacea so I think the best thing to do is do what suits you best with some cross training. I know I will not live forever but I want to be healthy as long as I can and leave an exercise in perfection to the folks in mathematics. Allan Hammer   Chuck in Ventura 3/5/09 11:04:41 AM Bone density studies   IMO these "studies" are a monumental waste of taxpayer money and the breathless reporting by various media is worse. Despite the fact that there are only two basic models of us, medical science is still called an "art" by its practitioners and for good reason. Eg, the great hue and cry about e.d. for bicycle riders. My response, "oh, yeah, where did all those Indians, Chinese and other folk from populous countries come from?" Most of them ride bikes far more than any but the most dedicated bike rider in the U.S. I think anybody who makes pronouncements about certain conditions for the whole population is approaching quakery   Matt G. 3/5/09 11:04:49 AM Bones of Contention   Ed, you're trying to compare two studies and claim that they have contradictory results, but they are complementary. The study Dr. M. points to says that cycling improves bone density compared to a SEDENTARY lifestyle. The study you quote says that it is not as good as other forms of MODERATE EXERCISE. Thus, we can conclude that cycling is better than doing nothing, but is not as good as other forms of training in improving bone density. This makes sense if you think that while cycling, you mostly sit and your body weight is mostly supported by your sitbones, thus removing much of the weight from your legs. However, unlike when sitting at a desk or on a couch, some weight is still supported by your legs, especially since you press down while pedaling. Cycling while standing up would be much better for improving bone density as your body would then be fully supported by your legs. But it's not realistic to be riding standing all the time, hence other (impact) sports are advisable.   Hoosier rider 3/5/09 11:11:58 AM You must ride more   If you are worrying about your bone density then you must not be riding enough. If you ride more then you will feel better about yourself and the world around you. Your life is short so just enjoy time on your bike. OR become a Triathlete. Then surely you will have no time to think about anything but your training.   Adrienne 3/5/09 11:29:51 AM bone density and cycling   1. Regarding differences in bone density between sprint cyclists and endurance cyclists, sprinters are much more likely to include resistance training, e.g. weight lifting and plyometrics, in their training than are endurance cyclists. 2. Finding a link between lower bone density and increased risk of fracture in cyclists specifically is more difficult than establishing such a link in the general population. There are smaller numbers and so, not very robust statistics. The lack of evidence does not mean there is no risk. Dr. Mirkin speculates that cyclists might be like birds and have lower density, but very strong bones. But why take a chance? The time cost of adding some weight bearing exercise like jump rope, walking or running is pretty small.   Chipoff 3/5/09 11:46:12 AM Bones   I'm not a racer, but I like to ride hard. Attacking hills, pushing it with my bike buddies and the somewhat frequent road irregularities I believe give my bones a good workout.   juswalkin 3/5/09 11:48:06 AM Bone Density   I ride for conditioning and I just get drawn to hills and I tour self-supported, witch means heavy loads and lots of hills. I spend alot of my time riding hard both in the saddle and out of it. That being said, I think that riding light weight road bikes and being in great condition for high speed long distance, just does't get you in good overall condition. I also backpack and I suffer greatly for the first few trips after riding bike for conditioning.   Do 3/5/09 11:52:15 AM Bone of Contention   It seems to me that it's worth playing it safe by going for long walks a couple of times a week. Also, weight programs are a part of many cyclists fitness program and that should help make up for any deficiency.   Dan Dionne 3/5/09 11:53:47 AM Gotta worry a bit   When I shattered my collarbone last year, it healed normally and the surgeon didn't make any comment one way or another about brittle bones. But I'm 52 and have only been on the road bike for a bit over 6 years. Long term, I'm concerned about these effects, but I'm not sure how to address them. I ain't running--bad legs that couldn't handle the pounding is what drove me to biking in the first place. I can hike forever--but when I have time for that, I'd rather ride.   Frank 3/5/09 12:11:42 PM Bone density and different cycling types   I read, enjoy and have learned a great deal from this newsletter about road biking. I road ride to get in, and stay in, shape for mountain biking. I am unable to count the number of times I have fallen off a mountain bike. Broke a finger once, guess I've been lucky. After reading about Ed's hip, thinking how much I truly enjoy being on bikes, of all types, it's down to this. Do whatever it takes people. Stop talking and start doing.   Zondor 3/5/09 12:18:58 PM Vitamin D deficiency causes osteopenia   Vitamin D is directly and intimately related to the regulation of bone density in the human body. A few issues ago RBR did mention the Vitamin D Council, www.vitamindcouncil.org which seeks to raise awareness of these issues. In the following video of a lecture given at UCSD to an audience of medical professionals, osteopenia is directly associated with suboptimal Vitamin D blood levels. http://www.uctv.tv/search-details.asp?showID=15751    Cal C. M. Lover 3/5/09 12:30:54 PM Osteo-poor-analysis   Maybe I missed it - but there seems to be lack of consideration that humans spend the vast majority of their lives OFF the bike when genetics, childhood, hormones, diet, work, posture, sleep, and lifestyle have a huge effect. I don't know the data - but I suspect how much I hammer has little to do with osteoporosis as we think of it.   Allroundr 3/5/09 12:32:59 PM Bone Density? Diversify   I ride a road bike, ride beaters for commuting year round including nasty winter conditions, and race mountain bike and cyclocross. I also run, and do the Crossfit training workouts. Bone density is the last thing on my mind. My training includes heavy lifting all year round and combined with the running I do is good protection. I have had many tumbles off the bike over the years without any broken bones.   Jack in NC 3/5/09 12:39:45 PM mobile phones on bikes   I love carrying my phone and listening to music when I ride. With one phone, I use headphones, with another I attach the phone to a water bottle specially shaped to rubberband a phone (or energy bar, or wallet). I don't have a phone with GPS yet, but its on the horizon, and I have found the Windows Mobile software I plan to use for training/mapping/navigation - there's even a bluetooth hrm transmitter. Lastly, there are at least a couple handlebar mounts. I haven't used any of them yet, but searching the the web and YouTube for "bicycle handlebar phone" will turn up at least a couple options.   D. Scholl DVM PhD 3/5/09 12:50:41 PM Putting it all together   Many of the comments, along with Dr. Mirken's approach the answer. Bone is strengthened (by osteblasts) in response to the stresses applied on bones. Those bones that get stressed by running or by cycling or whatever, strenghten at the location where the stress is experienced. Thus studies measuring densities at different bones and at different locations on those bones can be expected to offer different results. The same thing goes for risks of fractures. Decreased density in the spinal segments would not be expected to equate to increased risk of hip fractures, for example. Most contributors have correctly grasped the bottom line: good (bone) health is a product of controlling several factors, including different exercise types, diet, hormonal profile, etc.   Joe 3/5/09 01:20:47 PM Better Safe Than Sorry   I don't know whether cycling has an effect or not on bone density. So to be on the safe side I lift weights 2 to 3 times a week doing squats, bench presses and deadlifts using weight that I cannot lift more than 5 reps. I feel confident this helps promote strong bones as well as helps with my riding.   Eric Snider, St. Paul, MN 3/5/09 01:21:09 PM cycling bones   Opinion, not knowledge: for those of us not pros or national champions, cross training (at least in the off season, if not in season once a week) can be viewed as an insurance policy. Those of us in the north are forced to (unless we're vomitron addicts). XC skiing gives an extensive body workout, without too much pounding on knees and hips. Running, jogging, or fast-paced walking is good. Racket sports, volleyball, basketball can be harder on joints, but good otherwise for strengthening joints and connecting tissues. Remember: my opinion.   Kevin Rokosh 3/5/09 01:41:13 PM Weekly Dispatch - Bones of Contention   An issue I haven't seen discussed yet in the role of cyclists' bone density is DIET. This really bugs me, because it certainly plays a role. I see only 1 comment above (Mike's @9:29am) that even broaches the subject. How many cyclists are meeting the majority of there carbo-needs with simple sugars and grains (whole and refined)? These foods are net-acidic in our bodies. Your metabolism will rob some of the calcium from your bones to buffer the effect. Fruits and vegetables are net-alkaline in your body. Build your carbo needs around fruits and vegetables and save the grains and simple sugars for an occasional "treat". See the Friel/Cordain book "The Paleo Diet For Athletes" for more info. I haven't seen any studies that have specifically looked at this effect of diet in the role of cyclists' bone density, but I think it proves merit to do so. If you're a cyclist with bone density issues, let us know what you've been eating... Kevin Rokosh www.BicyclingBlogger.com   Bob R. 3/5/09 01:54:18 PM Bone Density   Full disclosure - I have no medical training and don't know if what I'm about to write is true. On the other hand, I'm an older (55) rider, so I've been reading RBR and Dr. Mirkin's articles on this subject with great interest. From what I'm able to ascertain, no one has presented evidence that cycling reduces bone density. There is, however, ample evidence that cycling does not increase bone density to the same extent that weight-bearing exercise does. Bottom line - cylcing isn't helping bone density much, but it ain't hurting, either.   Paul R. 3/5/09 02:00:19 PM #382 Bone density in cyclists...self selecting?   I've enjoyed your coverage on this issue and have upped my calcium intake. It occurred to me when reading this most recent discussion (combined with finishing close to deal last on last weekend's Death Valley Double): A lot of the cyclists that finished ahead of me did so because they were better climbers. At least part of the reason they finished ahead of me was their strength to weight ratio. If my bones were denser than the other faster riders, it could be that this is just because I am having to carry extra bone weight around that is not required for my sport. So...it could be that because people with more dense bones tend to not do as well cycling, they will quit and take up some other sport, leaving behind people that are already at risk for bone density problems. The only way to know for sure is a long-term study with bone density scans made in youth, before the alleged long term effects have had a chance to take effect. Anyway, I'll keep taking my calcium supplements!   Doug 3/5/09 02:17:11 PM bone density   I think I 've seen enough evidence that cycling may not promote high bone density. A good argument for cross training. (trail running seems a good alternative, for a moderate impact higher stress exercise).) (And no, crashing and falling off the mountain bike is not a viable high density exercise to promote bone density).   Hans Bakker 3/5/09 02:22:54 PM Bone density   Any exercise is much better than no exercise. Just take a step back from the bone density issue and look at the big picture.   DAL 3/5/09 02:25:22 PM bone density   Perhaps another factor to consider in doing ANY prolonged "aerobic" exercise is the role that elevated stress hormones, such as cortisol, may play in causing a variety of catabolic effects including osteopenia. For an interesting, albeit somewhat controversial, discussion of the costs of excessive "aerobic" or "cardio" exercise, I refer you to the book by Dr. Doug McGuff and John Little, "Body by Science".   Peter Schindler 3/5/09 02:31:49 PM Bone Density   I am 60 years old and have been riding seriously since I was 23. After reading all of the bone density material, I decided to have mine checked. Fortunately UCLA was running a study on bone density in male cyclists, so I was able to partake of this study at no fee. Keep in mind that I only cycle and occasionally lift weights. The results of my test showed bone density in my legs and back were equal to that of a 25 year old.   Bonesy 3/5/09 02:38:39 PM Bone to pick   While cycling indeed does not class as an 'impact' sport (until you collide with something!!) I can't agree with your comment regarding 'not much' pressure on 'every muscle and bone'. Bones, come under lots of force through muscle contractions when it comes to biomechanical movement. I mean this in the sense that a skeleton without muscle would obviously not move an inch, bar a fuel source a brain and nervous system to coordinate it! So what kind of 'pressure/exersion' do you think gets you up a hill? Or sprinting? Or even knocking out 90rpm? Furthermore, the muscles are attached where? The Bones. Leverage needed to provide the force necessary to overcome gradients/wind/friction/weight. Granted, I have not a single shred of scientific evidence to support my view; other than I am damned if I don't put 'tremendous force on my bones' to get me up the hills!! Let alone my arms and core muscle groups to keep me from being an inefficient blob of jelly trying to propel myself up and forward.   David Kamp 3/5/09 02:54:28 PM Osteoporosis and cycling   It makes good sense for cyclists to crosstrain by running or walking and by weightlifting to build muscle and bone strength, if for no other reason than to introduce variety into a fitness lifestyle. While the experts debate, we benefit by staying fit. Coach Fred reminded us one time at PacTour Desert Camp that weight training does less to help cycling than it does when getting out of a chair at advanced age.   michael h 3/5/09 03:01:45 PM Gabe Mirkin's Bone Statements   I think that the reason sprint cyclsits show higher bone density is because alomost all of them lift weights to prepare for their discipline. It is the (heavy) weight lifting and not the sprinting that is strengthening their bones.   Leila 3/5/09 03:06:09 PM bone density   A couple of years ago, I was treated for lymphoma with chemotherapy and radiation. After treatment, I rode my bike to gain my strength back. Eventually I rode four centuries in 9 mos. After a year, my bone density test showed that my density had increased substantially. I attribute this to a lack of chemo drugs, a good diet, and cycling.   Ron 3/5/09 03:28:45 PM Hammering and Bones   Dr. Mirkin seems to say that increased stress on our bones will help them grow stronger. Ed agrees, but asks how much of cycling places this increased stress on our bones. Coach Matheny to the rescue! Increasing the intesity of our cycling workouts seem to help with the answer, but a weight workout still seems best. Guess I'll ride to the gym. . .   edd 3/5/09 03:31:33 PM Rreduced bone density   It seems to me that the issue of reduced bone density caused by cycling is in the fact that the time spent on a bike displaces the time that could be spent doing load bearing exercise. Cleaning out the garage which would be regarded as chore more than load bearing exercise, is still more load bearing than cycling.   The DP 3/5/09 03:55:47 PM My MD refutes the bone loss too   I discussed the bone density issue with my MD during a physical in January. He told me there was no evidence that supported bone loss in athletes that participated in non-load bearing sports. His reading showed that the reports of bone loss were based on flawed assumptions trying to infer a conclusion from questionable data.   KW 3/5/09 04:50:53 PM bone density   There's a big difference between saying cycling doesn't help maintain bone density (which was the point you've made in the past), and claiming it reduces bone density, which is what Dr. Mirkin disputed.   kelsie1 3/5/09 04:53:31 PM Response to Dr. Mirkin's article   I have not been cycling enough to have any experience with bone density problems. I do however like to read Dr. Mirkin's reports and I had read this report of his last week. I am grateful for the opinion of a seasoned cyclist and another opinion. Thanks roadbikerider!   John S. 3/5/09 05:06:28 PM bone density data limitations   Bone mineral density reflects a complex and dynamic interplay of hereditary factors, nutrition, mechanical loading/stress throughout the skeleton, and some potential medical conditions. Low impact fractures may have statistically higher rates in post-menopausal women with low bone mineral density. Those statistics are frequently extrapolated to groups (athletic young-middle aged, men and women), but this relationship is not proven. Falling from a bike is a high impact , or high velocity fracture. There is no good statistical protection against fracture in this situation if a person's bone mineral density is above average. There is only limited value in focusing on bone mineral density results. The bottom line is frequency and prevalence of fractures, and how well cyclists can recover; and there is scare data on this subject.   Andrés 3/5/09 05:11:50 PM I think about my heart more than my old bones   It would seem that this debate on the effects of cycling on cyclists bones will go on. I firmly believe my cycling has added years and quality to my life. If I break a bone, it will be the price I have to pay. But my bones seem to be just fine, and I'm 63 and rode +7500 miles last year. I can also say I certainly was "pounding" when climbing Califronia's Mt. Palomar.   Lyle 3/5/09 06:02:28 PM Bone Density   Just because someone is a physician, doesn't mean they know what they're talking about. Comparing the hollow bones of a bird to the essentially sold bones of a human is fundamentally flawed. Bird bones are strong in bending, because most of their load is applied in flight. Human bones are strong in compression for direct weight bearing. It's like comparing the attributes of an airplane and a farm tractor. Additionally, the reason the medical profession assess bone density at the hip and lower spine, is that those are two critical areas for density related fractures. The Dr. introduced another varible by addressing the radius and tibia. His assessment and opinion is fundamentally flawed.   Sallie the Osteo Queen! 3/5/09 07:10:22 PM Cycling & bone loss   What the Doc seems to me missing is the mechanism for the bone loss...it's the loss of calcium and other minerals through the sweat. AND YES, there are MEDICAL studies out there that support people that do only a certain sport may have bone loss in specific areas. I've actually done heel screenings on fellow cyclists...surprisingly, those 30 something serious racers that don't do a lot of weight lifting in the off season actually were running in the negative #'s...so my advise to them is to take extra calcium when sweating a lot and in the winter take 2000 IU of Vit D.   Rob Templin 3/5/09 07:13:35 PM Bone density issues   I was part of a PHD study a number of years ago (with a recent follow-up after a 10 year gap or so) that looked at bone density issues for male cyclists. Most of us in the PHD study indeed had bone-related issues (especially those of us that hadn't participated in a lot of weight-bearing excercises over the years). BUT WHAT REALLY MATTERS IS YOUR STATE OF BONE HEALTH!! It doesn't really matter what any particular study says, or what any particular doctor claims. If you're over 50 (male), and 40 (female) it probably makes a lot of sense to have your bone density checked as part of a regular check-up process. Don't liste to a doctor or nurse that says osteoporosis is something that just females over 60 need to be worried about! That's exactly what a nurse told me when I asked to have a bone test done some 20 years ago - it would be another 10 years until I participated in the PHD study and found that I indeed had a problem.   Mike 3/5/09 07:37:20 PM Bone density   More study is needed to settle the issue. I'm on the road 99% of my riding. When I mountain bike, I fall! So far nothing has broken. I'm 69 and heading out on the Kokopelli this October. I'll report back!   doug 3/5/09 07:40:19 PM bones   Those articles about thinning bones always worry me. I've read that most bone mass is added during the teenage years. While I am far from well versed in the topic, I don't recall any studies where the subjects nutrition and exercise history was examined. Certainly, this would be difficult to accurately assess. However it seems reasonable that those who had adequate nutrition and were active during that time may be much better off than those who were not. Im just hoping that all the milk I drank and the thousands of falls playing hockey as a teenager will pay off.   Paula 3/5/09 08:16:34 PM Weak Bones   I'm not a research scientist or healthcare professional but I know that the human body is complex. I do believe that, in general, cyclists' bones are weak. From what I've seen of avid cyclists, they are not good at cross-training. Activities such as weight-training and running are proven to strengthen bones. I also wonder about eating habits, especially when a cyclist is trying to lose weight. They could be lacking nutrients essential to bone health. Finally, all that sweat that's lost during all those hours on an indoor trainer contains mineral and electrolytes that possibly aren't being replenished So, it might not be what a cyclist does, but what they don't do that leads to weak bones.   Colin Drennan 3/5/09 08:35:35 PM Bone density for cyclists   I have heard a lot about bone density being low for a cyclist. However I have to wonder why? When one climbs a hill are you not putting a lot of pressure on the bones? Compare the amount of actual time a weightlifter spends doing the actual exercises to the amount of time a cyclist spends pushing those pedals. Maybe the weightlifter exerts more pressure than the cyclist and has better density, but does that just mean a cyclists bones are not as dense but still is OK?   karlo 3/5/09 08:46:09 PM Other factors affecting bone density   It sounds logical that cyclists would have higher bone density than most sedentary or moderately active people. I wonder if the studies undertaken have taken in consideration the level of cyclists exertion. That is some cyclists use it for being active but do not exert much force and don't intervals or sprints but rather go for cruisy rides. Also cyclists might pe prone to more falls on hard surfaces like road concrete which might contribute to statistics of cyclists braking hips and other things more often. Another thing to consider might be on what minerals and how much do we lose through sweat.   Dr. Miguel Cruz 3/5/09 09:14:26 PM Bone Density   My first thought is "who funded the studies?" if it was the pharmaceutical co. Then take it with a grain of salt. Unfortunately you can put as much trust in the pharmaceutical industry as you can the banking industry today. Other than that, this gives more reason to be putting some time on building up our core in the offseason and not just spinning away the winter.   Rick R Perrysburg , OH 3/5/09 09:19:36 PM Bones of Contention   I'll take Dr. Max Testa over Dr. Mirkin any day . http://www.latimes.com/features/health/la-he-ycling16-2009feb16,0,1785648.story   briankt 3/5/09 09:47:19 PM Good bones   I tend to believe what Dr Mirkin is saying to a certain extent, but then we've heard quite a bit of evidence that cycling doesn't promote bone growth as much as other weight bearing exercises. Is probably wise to add some running or weight lifting into your regime as insurance. I used to run, now ride a bike, but also walk and visit the gym regularly to keep the bones in shape.   JHC 3/5/09 10:35:01 PM bone density/life balance   Once again we are presented with an issue that forces the question of how balanced is my life. If, in fact, a person's only exercise/activity is cycling I believe we can make the arguement that this lifestyle lacks balance. The same can be said for the person who only does any other one activity. However, given the present issue of bone density I would like to simply say-cross train. Weights, walking, eliptical training, aerobic classes, etc. Or volunteer in a school, at the library. Mentor a teen or adopt a resident in your local nursing home. Get off the bike a bit and do something else. Good for your bones, good for your spirit/soul/community/relationships.   Bill Poehler 3/5/09 11:01:43 PM Weekly Dispatch - Dr. Mirkin   I climb during all rides. If you try to peddle up the hills with some force, I think you stress not only the leg muscles but the core muscles and shoulders and arms. I do not have a triple; 12-27, 53-39 so I'm either pressing hard which gets my heart rate up or standing to make it up. I feel this stresses my legs just as much as doing leg curls and leg presses on some machine inside a gym. I going with the good doctor unless high impact is the only way.   John K. 3/6/09 12:40:20 AM Bone Density Issue   After reading all of this and other articles, I guess it just makes me glad that I am doing triathlons and not just cycling. Since I started doing them I have developed a passion for cycling that wasn't there before but still like the overall variety of training for tri's. I feel better knowing I am getting some "weight" on the bones by run training. Great newsletter by the way, find the writing funny, cogent, and enjoyable to read. Not only do you know your stuff, you communicate it well through your "pen"!   George Palma 3/6/09 12:40:29 AM Bone loss   Everyone will lose bone mass as they age, just as we all lose muscle mass. The way to minimize the ravages of aging is to be physically active and have proper nutrition (good genes help a lot too). A good exercise program should include a variety of forms of exercise including cardiovascular, resistance and stretching / flexibility. Although I would rather be on my bike, I do hike, lift weights and ski to round out the exercise regimen. I also have at least 3 servings of dairy products and a vitamin / calcium supplement every day. The rest is up to me DNA.   Steve 3/6/09 02:00:20 AM Bone density in cyclists   Interesting article! Perhaps Dr Mirkin could advise as to what constitutes the 'required' output through the pedals to initiate bone re modelling? Duration, cadence and specific gearing - would give us all a better clue as to how to incorporate this essential component into the weekly training rides.   Ted 3/6/09 06:31:42 AM Bone density and cycling   With all due respect I think the good doctor misses the point. The issue in my mind is not whether the act of cycling weakens the bones. The real question is whether cyclists, especially those who cycle virtually to the exclusion of all other exercise, tend to have weaker bones because they engage in so little real weight bearing exercise. I am no doctor. Nor do I play one on TV. But my personal experience is that focusing only on cycling, a mostly non weight bearing exercise, is likely to lead to weaker bones. Adding weight bearing exercise to my routine, combined with adding calcium to my diet, helped me reverse osteopenia.   Dave 3/6/09 08:32:40 AM What's the BFD about bone density?   If the doc says density is not an indicator of strength, why do we care about density? Did any of the studies address nutrition? What a cyclist eats is more important for building bone strength.   tam 3/9/09 10:38:01 AM Re: What's the BFD...   Because right now there is not another good surrogate to measure for bone strength. Best way to assess bone strength is to stress the bone until it fails (breaks)! Until someone comes up with a less traumatic way to measure bone strength we will have to settle for the next best option.   Nathan Blatchley 3/6/09 09:44:51 AM Q: Does bicycling reduce bone density, increasing risk for fractures and osteop   From reading your article its sounds likebot you and the good Dr. are arguing past each other. It seems to me that he is granting you that you can get less dense bones via cycling, and not have more fractures (his quote about no studies showing higher likelihood for hip fractures). On the other hand you say that there is solid research that shows the higher rates of decreased density and then take exception to his assertions related to bone strength as measured as increased rates of fractures. It seems to me you may both be right as your each talking about two different types of findings.   Joe 3/6/09 11:06:31 AM I'm Mental   As ashooting coach I cn tell you that stuff works. Visualize, think positive, thenact it out. Joe   Chief of toys 3/6/09 05:11:36 PM Kind of like global warming...   ...or is it climate change now? In any event, limited 'science' scrutiny and too much 'conventional wisdom' will almost certainly fail to produce a correct causal relationship. Dr. Mirkin seems to be limiting his population to those focused on pro-level competition, controlling for type of riding venue, rather than accepting that the majority of miles riden will be riden by the non-pro riders who will rarely duplicate the intensity required to avoid the negative effects of low/no impact efforts. For myself, I mix running 250 flights of stairs (up and down)/week with my cycling. At 67, my bone density of +0.8 shows that I'm as dense as an 18-year old blonde, talking on her cellphone. The DEXA reading of 0 is for the 'typical' 30-year old woman. A value of -1.0 is indicates you are one standard deviation 'south' of where you should be. A value of -2.0, the threshhold of osteoporosis, is two S.D. from the 30-year old gal.   Naomi Bloom 3/6/09 05:30:10 PM Bone Density   OK, The good Doctor Mirkin does not really consider the loss of electrolytes -- especially calcium -- when pouring out the amount of perspiration that we cyclists tend to do. I think that's probably the strongest effect on bone density, not lack of force on the bones. Runners, power walkers, etc. sweat too, but they also exert a lot more force than we do. That said, I agree with the Doc that cycling uphill, sprinting and mountain biking do indeed exert enough force to help keep bones healthy. As for me, being female, I probably inherited this ostepenia (I was previously diagnosed with osteoporosis but a later DXA scan negated it). I've lost 1.5 inches in height in the past 10 years. But here's the kicker: I've taken really hard falls on both hips (once when my cleats slid out from under me standing stock still in a parking lot, and once in a pretty bad tandem crash that so far has resulted in the knee surgery I'm dealing with right now). But no broken hip either time. Go figure.   Don Simborg 3/6/09 05:39:24 PM Dr. Mirkin and Ed's debate   The two of you are talking past each other. Dr. Mirkin states evidence that cycling improves bone density compared to sedentary controls. Ed responds that cyclists have less bone density that "moderately active controls". Those two statements are perfectly compatible. Cycling in better than nothing, but not as good as more impact activity.   Dan 3/6/09 09:57:52 PM Osteopenia in Cyclists   I, also, have osteopenia, and although I don't know if cycling is the cause, I feel it is no deterent. Even walking gently consists of bearing your body weight against an immovable object..the ground. Your pedals are always free to move away, so you never really put full body weight against them. The pressure of your foot and the return pressure of the pedal are not in equalibrium because the pedal is moving.   Mark Floyd 3/7/09 01:46:11 AM bone loss   Why debate it? The studies I'm familiar with (the ones quoted in Roadbikerider) are blaming it on sweat and lack of weight-bearing exercise. So why not do a little bitty bit of cross-training? Why not do some weight training and some running? If you aren't up for that, then walk a mile each day. It does not take that much walking to help the bones and the walking is excellent active recovery (plus it's one exercise I can do with my significant other).   Kalamunda Phill 3/7/09 07:48:05 AM Morton`s Nuroma   Hi Ed! to any of the roadbikeriders,that have a Morton`s Nuroma,How I survived six weeks off the bike in the middle of best part of the season, have the cut & slash ,get it out of the way and make sure you read every issue of Roadbikerider.com It`s a real good EPO ,thanks Ed and the crew,it amazes me how each issue,is better than the last , fantasic job !! Thanks heaps ! Kalamunda Phill Perth Western Australia   George Monteleon 3/7/09 09:06:42 AM Bone Density   Regarding Bone Density in Cyclists. I recently had a total Knee Replacement on 12/16. Part of my Pre-op testing was a bone density exam. I was way above average for someone my age (69)..density was equivalent to a healthy male in his late 30's. I use to run Marathons, but packed it in after a knee injury in 1987. I started Cycling in 1988 and have been doing so ever since between 2k and 5 K per year.. I'd call it Moderate intensity, not hammering or racing.   Mike 3/7/09 02:55:34 PM Bones of Contention   While no doubt a complicated issue, I'd have to say that training in one discipline or sport exclusively will associate to deficiencies elsewhere. Bone density changes are something I take seriously at 53, having seen a few fractures up close in cyclists. I happily mix in a good hiking or cross-country ski day in place of a ride, and look forward to once again owning another mountain bike to enjoy out on the trails. If the question was "is an exclusive weight training regimen the path to total fitness" it wouldn't even be open to question, would it? That said, if Dr. Mirkin wants confirmation, then look at competitive masters/veteran swimmers.   Barry 3/7/09 06:33:28 PM Bone Density   As a serious, recreational cyclist, I do not "hammer" all that often to significantly stimulate bone growth. Dr. Mirkin was careful to reference his conclusions to competitive cyclists who probably spend much more time cross training in other weight-bearing activities. His conclusions cannot be extended to us average cyclists. Certainly not to me with me, with my long-standing osteopenia, in spite of my 3+ thousand miles per year on the road.   Glen Steen 3/7/09 07:23:11 PM Power to the Pedals   I'd recommend this to anyone who wants to increase their power. I am heading into week 9 and when the weather is OK, I notice a difference already in my pedal stroke and an improvement on hills, Seem my pedal stroke is a lot more circular and less squares...The program works!   Daniel 3/8/09 12:28:59 AM Crazy wheel rim torture   Instead of all that scraping noise from regular brake pads slowly (or not so slowly) destroying rims, I prefer an alternative. Kool stop brake pads is the alternative that works for me. They have a bit extra to the design, thanks to a squeegie effect so you can "stop clean." I've used these since introduction, and they work well enough on gravel roads so that there's never a noise. Bon Ami's "Hasn't Scratched Yet" comes to mind. For the road bike, Kool Stop Dura Type cartridges slip right in to most Shimano brakes. P.S. The article said dish detergent, but that is a degreaser; and, you should consider what may happen if you remove necessary grease from moving parts like wheel bearings, headsets, pedal bearings, bottom brackets, shifters and cables.   Uncle Al 3/8/09 07:22:13 PM Righto!   Daniel- You are right about Kool Stops: they do work great. Although I have no issues at all with the Shimano Dura Ace replacement pads either. As far as degreasing goes, when cleaning rims, there shouldn't be much, if any , soapy water reaching other components. I always remove the wheels when cleaning them anyway and use a soft bristle brush and linen rags. I don't clean the hubs with the brush: I simply ring out the rags and use a bit of elbow grease. By the way, thanks for writing in. Your comment is the only one from the 3 part "Wheels" series I wrote. Made me feel lonesome and unloved. I think I'll go clean my wheels now,,,,,   Terry 3/8/09 01:26:16 AM crossword puzzle   there's no clue for 33 Across   Ed Pavelka, RBR editor/publisher 3/9/09 06:33:03 AM Puzzle in puzzle   The crossword creator tells us that 33 across is actually 32 across in the clue list.   bikerann 3/8/09 10:47:03 AM Just plain dense   All cyclists, male-female, long distance, racers, roadies and mountaineers need cross training. Weight training as well as other aerobic activity will help to improve bone strength as well as performance on the bike.   Mike 3/8/09 11:09:50 AM Weight gain consideration   It bears considering Jeff R's pre-ride, on-bike, and immediate post ride consumption. Is it possible his overall nutrition surounding the long distance is inadequate so he engorges to make up deficits. Perhaps the weight rise could be minimized with better overall nutrition or better timed intake around long rides. Thanks, Mike   Bernie Burton 3/8/09 12:35:18 PM Cycling Induced Osteopenia   Although road cycling does little to stimulate bone formation, its primary effect to cause bone loss is sweating induced chronic hypocalcemia. Approximately 300 mg. of calcium can be excreted via sweating per hour, with daily long distance rides causing calcium loss that can only be replaced with difficulty, if at all. Dr. Bob Breedlove's problem with this, despite heavy weight lifting, is well documented. Dr.Mirkin should consider reading Roy Wallack's superb chapter on this in BIKE FOR LIFE. Bernard A. Burton,M.D.   Bruce 3/8/09 06:25:13 PM Cycling and Bone Density   While I seriously doubt cycling reduces bone density, I would be willing to bet that cycling does not help maintain it. That is, accepting that bone density tends to naturally decrease with age (at varying rates depending on various factors, including exercise), weight-bearing exercises will tend to slow that rate with a more pronounced effect than non-weight-bearing exercises. So the question is, since as cyclists we do not place much stress on bones in a weight-bearing sense, then what activities should we engage in to slow the natural rate? I think there is a volume of good answers to this question on the pages of RBR.   AW 3/9/09 01:01:48 PM Bone density in cyclists   An additional confouding variable is that competitive cyclists likely incorporate weight/strength training into their routines to a greater degree than recreational cyclists. Hence they may not have the osteopenia to the same degree. I'm erring on the side of caution, using weight training year-round, and walking to work with a pack in the winter months rather than bike-commute year-round.   Jim Cushing-murray 3/9/09 05:38:49 PM Bone Density   There is a fairly recent, longitudinal study by Jeanne F. Nichols, Ph.D., Dept of Exercise & Nutritional Sciences, San Diego State University that did indeed find bone density in older, competitive cyclists was lower than expected. Some who were life long competitive cyclists and weight lifters had superior bone density. But there are plenty of caveats since we humans are all different so it could be that endurance type cyclists tend to be thinner than sprinters and this may affect bone density. It is probably wise for all older cyclists to do some weight bearing exercises. I suggest the clean and jerk and the snatch as the best two exercises followed by either front or back squats.   KG 3/10/09 03:59:42 PM bone density   I have been on Fosamax for 10 years, and got my bone density back to normal (had the DXA scan). So, those with osteopenia do have hope of improvement.   Back to top of Comments Back to top of newsletter Newsletter archive Subscribe for free delivery by e-mail