Cyclists often have weaker bones than other athletes, which could lead to more broken bones later in life. This happens because cycling doesn’t stress bones the way running does, and cyclists tend to be very lean. The good news? Researchers found that eating enough calories, protein, calcium, and vitamin D—plus adding some jumping exercises to training—can help. Teams and coaches also need to teach cyclists about bone health. This research shows that protecting cyclist bones takes a team effort, not just individual choices.

The Quick Take

  • What they studied: Why cyclists tend to have weaker bones than runners and other athletes, and what can be done about it
  • Who participated: This was a research review that looked at many studies about cyclists and bone health—not a single study with participants
  • Key finding: Cyclists have lower bone mass than other athletes because of multiple reasons working together: cycling doesn’t create enough impact to strengthen bones, their bodies break down bone after long rides, and many cyclists don’t eat enough calories or key nutrients
  • What it means for you: If you’re a cyclist, paying attention to nutrition (eating enough food, protein, calcium, and vitamin D) and adding some high-impact exercises like jumping to your training can help keep your bones strong. This is especially important if you want to stay healthy as you get older.

The Research Details

This research is a comprehensive review, meaning scientists looked at many existing studies about cycling and bone health to understand the big picture. Instead of doing one new experiment, the researchers gathered information from lots of previous research to identify patterns and common problems. They examined why cyclists specifically have weaker bones compared to runners, swimmers, and people who don’t exercise competitively. The researchers also looked at what nutritional and training strategies might help fix this problem. This type of review is helpful because it lets experts combine knowledge from many studies to give practical advice.

A review like this is important because it takes complicated scientific information and turns it into useful guidance that cyclists, coaches, and teams can actually use. Instead of looking at just one study (which might be limited), reviewing many studies gives a more complete picture of the problem and solutions. This approach helps identify patterns that might not show up in a single study.

This review was published in a respected sports nutrition journal, which means it went through expert review before publication. However, because it’s a review of other studies rather than original research, the strength of the conclusions depends on the quality of the studies reviewed. The recommendations are based on scientific evidence, but individual cyclists may respond differently. Readers should know this represents current expert thinking but isn’t the final word on the topic.

What the Results Show

The research identified a ‘perfect storm’ of factors that combine to weaken cyclists’ bones. First, cycling is low-impact, meaning it doesn’t create the pounding forces that running does—and bones need that stress to stay strong. Second, after long cycling sessions, cyclists’ bodies temporarily break down bone faster than normal, which can weaken bones over time. Third, many cyclists don’t eat enough calories or important nutrients like calcium, vitamin D, and protein that bones need to stay healthy. Fourth, cyclists tend to be naturally lean and light, which means they carry less body weight—and heavier bodies actually create more stress on bones, making them stronger. None of these factors alone causes weak bones in cyclists, but together they create a challenging situation. The good news is that each of these problems can be addressed with the right strategies.

The research also found that genetics play a role—some cyclists are naturally lean and light, which is actually an advantage for cycling performance but a disadvantage for bone health. Additionally, the training adaptations that make cyclists better at their sport (becoming lighter and more efficient) can unfortunately also contribute to weaker bones. The review emphasizes that this isn’t a problem unique to elite cyclists; recreational cyclists can also experience lower bone mass if they don’t pay attention to nutrition and training.

Previous research has shown that endurance athletes in general sometimes have lower bone mass than expected, but cyclists appear to be particularly affected. This review brings together that scattered research to show that cycling presents unique challenges compared to other sports. Unlike runners, who get bone-strengthening impact with every step, cyclists don’t get that benefit. Unlike swimmers, who at least have some resistance training, cyclists mainly do repetitive pedaling. This review helps explain why cyclists need special attention to bone health.

This is a review of other studies, not original research, so the conclusions are only as strong as the studies reviewed. The review doesn’t provide exact numbers on how much weaker cyclists’ bones are or how much improvement specific interventions create. Individual cyclists may respond differently to the recommended strategies. The research also doesn’t compare different types of cycling (road, mountain, track) or different training intensities, so recommendations may need to be adjusted for different cycling styles. Finally, more research is needed to determine the best combination of nutrition and training strategies for different cyclists.

The Bottom Line

Cyclists should ensure they eat enough total calories to match their training (moderate confidence). Include adequate protein (1.2-2.0 grams per kilogram of body weight daily), calcium (1000-1200 mg daily), and vitamin D (600-800 IU daily, possibly more) in their diet (moderate to high confidence). Add brief high-impact exercises like jumping or running to training 2-3 times per week (moderate confidence). Get 7-9 hours of sleep nightly to support bone recovery (moderate confidence). Teams and coaches should screen cyclists for bone health and provide education about nutrition (moderate confidence).

Competitive cyclists, especially those who are very lean or have been cycling intensively for years, should pay close attention to these recommendations. Recreational cyclists who cycle regularly should also consider these strategies. Young cyclists (teens and young adults) should be especially careful because this is when bones are still developing and building strength for later life. Cyclists with a history of stress fractures or bone injuries should definitely follow these recommendations. People who don’t cycle competitively but enjoy recreational cycling can benefit from the general nutrition advice but may not need to be as strict about it.

Bone changes happen slowly. You won’t see improvements in bone strength in weeks or even months. It typically takes 6-12 months of consistent good nutrition and training changes to see measurable improvements in bone health. However, you should notice improvements in energy levels and recovery within weeks of eating more calories and better nutrition. The most important thing is consistency—these strategies need to become part of your regular routine, not just something you try for a few weeks.

Want to Apply This Research?

  • Track daily calcium and vitamin D intake (target: 1000-1200 mg calcium and 600-800 IU vitamin D daily). Log total daily calories eaten compared to calories burned during cycling. Monitor weekly high-impact exercise sessions (target: 2-3 sessions of jumping, running, or similar activities).
  • Set a daily reminder to log one calcium-rich food or supplement. Add a weekly ‘bone-building workout’ to your training calendar that includes 10-15 minutes of jumping, running stairs, or similar high-impact activity. Track sleep duration nightly and aim for 7-9 hours. Log any bone-related symptoms like unusual soreness or concerns.
  • Review your nutrition logs monthly to ensure consistent calcium and vitamin D intake. Track your high-impact exercise sessions to make sure you’re doing them 2-3 times weekly. Monitor energy levels and recovery quality as indicators that your nutrition is adequate. Consider getting bone density screening every 1-2 years if you’re a competitive cyclist, and discuss results with a sports medicine doctor or registered dietitian.

This research review provides general information about bone health in cyclists and should not replace personalized medical advice. If you have concerns about your bone health, a history of fractures, or are experiencing bone pain, consult with a healthcare provider, sports medicine doctor, or registered dietitian who specializes in sports nutrition. Individual nutritional needs vary based on age, sex, training intensity, and other health factors. Before making significant changes to your diet or training program, discuss them with a qualified healthcare professional. This information is current as of the publication date but may be updated as new research emerges.