Photo by Anna Shvets
Article published in MTB Girls Magazine
You’re ripping down the trail, railing corners, and feeling the flow—until the wheels slide out from under you. You slam into the dirt. Now what? Do you hear that gut-wrenching crack and feel the searing pain of a broken bone? Or do you shake it off, sore but still in one piece?
The outcome of that fall was determined long before you even hit the trail. Your bone strength—built over years of riding, training, and fueling—decides whether you bounce back or break.
Bones: More Than Just a Frame
Bones aren’t just the rigid frame holding you up—they’re living, dynamic organs constantly remodeling, repairing, and responding to the demands you throw at them. They do a lot more than you think:
- Support & structure – Keeping you upright and protecting vital organs
- Movement – Working with muscles and joints so you can ride hard
- Mineral storage – Holding onto calcium and phosphorus for bone strength
- Blood cell production – Thanks to bone marrow
- Hormone production – Helping regulate metabolism via osteocalcin
Why Women Need to Focus on Bone Strength
For female riders, bone health is even more critical. As estrogen levels drop—especially during menopause—bone mineral density can take a nosedive. That means:
- Osteopenia – The warning sign that bones are weakening
- Osteoporosis – A serious condition where bones become fragile and fracture risk skyrockets
Does Mountain Biking Strengthen Bones?
Yes… but with a catch.
Weight-bearing, impact-based activities trigger bone remodeling, strengthening bones over time. A study comparing road cyclists vs. mountain bikers found that mountain bikers have higher bone mineral density (BMD)—likely due to the high-impact nature of trails.
But here’s where it gets tricky: too much endurance riding might actually hurt your bones.
Research from the University of Colorado Anschutz Medical Campus found that while exercise builds muscle (critical for bone health), long, intense rides can create a metabolic cascade that actually reduces BMD. Basically, if you’re constantly grinding out long rides at high intensity, your bones might be taking a hit.
Why?
When you’re pushing hard, calcium gets pulled into your muscles (for contraction) and lost through sweat. To compensate, your body releases parathyroid hormone (PTH), pulling calcium from bones to keep blood levels stable. Over time, this can lead to weaker bones—especially for competitive or endurance riders.
So How Do Women Mountain Bikers Keep Their Bones Strong?
Researchers at the American College of Sports Medicine are looking into how to support bone health in endurance athletes, but here’s what we do know works.
1. Fuel for Strong Bones
- Calcium (1,000–1,200 mg/day) – Dairy, leafy greens, almonds, sesame seeds, sardines, tofu
- Vitamin D (1,000 IU/day) – Sun, fatty fish, eggs, mushrooms, supplements if deficient
- Magnesium – Nuts, seeds, legumes, whole grains (helps with calcium metabolism)
- Vitamin K2 – Natto, leafy greens, egg yolks, dairy (directs calcium into bones instead of arteries)
- Protein – Lean meats, beans, eggs, dairy (for collagen formation in bones)
- Omega-3s – Fatty fish, flaxseeds, walnuts (reduce bone loss)
2. Train Smart, Ride Hard
- Mix It Up – Mountain biking is great, but add other weight-bearing activities like hiking, jogging, or trail running.
- Strength Train – Lift weights or use resistance bands two to three times per week to build bone density.
- Improve Balance & Posture – Yoga, tai chi, and Pilates help prevent falls and injuries.
3. Balance Hormones (Especially During Menopause)
- Estrogen & testosterone play a huge role in bone density—supporting these hormones can help slow bone loss.
- Thyroid health matters – Excess thyroid hormone can break down bone, so make sure yours is in check.
Keep Shredding, Stay Strong
Want help dialing in your nutrition, training, and achieving hormone balance to keep riding strong for years to come? Let’s build a plan that keeps your bones tough and your riding dialed in.