Cycling Nutrition with Monique Ryan: How cycling could affect bone density

It is not unusual during a full season of racing to hear about a pro cyclist or two breaking a clavicle or other bone in a multi-rider pile-up. But is there something inherent to cycling that increases your risk for developing a break when you hit the pavement hard? A growing body of research indicates that being fit through cycling training alone does not guarantee optimal bone density. Cycling only may be bad for your bones.

The Feedzone with Monique Ryan: Building better bones

Osteoporosis prevention and treatment has long focused mainly on women. It is true that men build larger and stronger bones early in life and are less likely to develop this disease, which is characterized by less dense, brittle bone mass more susceptible to fracture. Yet according to the National Osteoporosis Foundation, two million men currently have osteoporosis and another 12 million with low bone mass are at risk. Clearly a focus on prevention is also important for men, and osteoporosis is likely underdiagnosed in this gender and certainly not as extensively studied. There are many steps

Cycling Nutrition with Monique Ryan: Sweat, salt and fish

Dear Monique,In your April 25th column (More prepping for long rides), you mentionweighing before and after a ride. Is the weight differential entirely fluidor food in the stomach? Can you say a bit more about this differential?Should riders shoot for some change, no change, under what circumstances?Thanks,JoelHi Joel,The difference between your weight before and after a training riderepresents the amount of sweat that you did not replace with fluid intakeduring the ride. Even losing 2-percent of your body weight, about 3.5 poundsfor a 165-lb. cyclist can decrease your endurance, particularly

Cycling Nutrition with Monique Ryan: Basic eating for basic training Part II

As you continue your basic training and prepare for the coming raceseason, you appreciate the importance of matching training with the properamounts of energy, carbohydrate, protein and fats (See "TheFeed Zone: February 16th"). During this training cycle, you canalso focus on types of food choices you consume to provide quality nutritionand variety to your daily and training diet.Daily DietThis is one of the best times of the year to experiment with new foodsand recipes. While you can still keep convenience and time in mind (what’sgood, quick, and easy?), don’t keep falling into the same old

Cycling Nutrition with Monique Ryan: Calcium

Dear Monique,I am a 47 year old woman. I have heard for years that weight liftingwas beneficial to keep our bones dense, as was running and any other weightbearing sport.What confuses me is that they say cycling is not and yet when I am doinga long sustained climb, it sure feels like I'm doing leg press's. Samewith a long hard flat ride. My legs begin to burn and it often feels likeweight lifting after awhile.When climbing on the mountain bike, I lift on the bar-ends and use themotion of my arms and upper body to help me get up the climb. Why is thisconsidered not weight bearing when my arms

The feed zone – Nutrition Q&A with Monique Ryan – Calcium

In Issue 20 of VeloNews we provided information regarding thenutritional concerns of Master athletes. Both male and female enduranceathletes should take the proper steps in preventing osteoporosis, includingobtaining adequate calcium and vitamin D in their diet. An adequate intakeof these nutrients combined with weight bearing exercise is essential inthe prevention of osteoporosis. It is important that your calcium needsare met on a regular basis. From ages 30 to 50, men should obtain 800 to1000mg if calcium from their diet, or supplement as necessary. Calciumneeds increase with age, to 1200

The feed zone – Nutrition Q&A with Monique Ryan

Dear Monique:What is your opinion regarding the effect of sodium phosphate loadingon cycling performance for a time trial?Thanks,LKDear LK;Sodium phosphate is a phosphate salt, and phosphate salts can playan important role in metabolism at it relates to sports performance. Phosphatesalts may buffer lactic acid and produce energy via the oxygen energy system-and consequently enhance performance during aerobic endurance activities.The important questions regarding the use of phosphate salts are the following.Does the research support that phosphate salt loading actually improvesperformance? Are