What to eat to get the vitamin D you need for cycling, do you know?

The importance of vitamin D was recognised during the British Coal Revolution, when the sky was covered in thick grey smoke and the sun was not visible for long periods of time. Many poor children grew up in this environment and many developed rickets, which scientists soon discovered was caused by a lack of vitamin D (produced by ultraviolet light from sunlight), leading to a calcium deficiency.

It is particularly important for cyclists to get enough vitamin D. Cycling is an endurance sport where you sweat a lot, which affects your bone density, and osteomalacia is very common among cyclists, as it affected the famous rider Chris Boardman (founder of BOARDMANBIKES).

How to improve?

We can improve osteoporosis through strength training under the bike and by taking a calcium supplement in our diet, as well as vitamin D, which is essential as the body cannot absorb calcium properly. The body needs about 10-100 micrograms of vitamin D a day, and more than 100 micrograms can be harmful.

On days of the year when there is little light, vitamin D needs to be supplemented in other ways. One way is to take supplemental vitamin tablets, such as Centrum multivitamin tablets, but not everyone can take them, so ask your doctor before taking them.