You’ve spent the season riding outdoors, conquering bucket-list cycling routes on ROUVY, watching your power numbers rise and your resting heart-rate drop. From the outside, you’ve never looked or felt stronger.
But as many lifelong cyclists eventually discover, a high wattage doesn't always guarantee a clean bill of health.
Cholesterol is a silent passenger that doesn't care how many hill repeats you did this morning.
Even for the most dedicated riders, genetics and less-than-desirable diets can sometimes lead to a surprising lab result at the doctor’s office.
The good news? Your bike is actually one of the most powerful tools ever invented for “sweeping” your arteries.
Today, we’re looking at how cycling reshapes your cholesterol, why “fit” doesn’t always mean healthy, and how you can use your training to protect your most important engine: your heart.
WHAT IS THE DIFFERENCE BETWEEN LDL AND HDL CHOLESTEROL?
Think of cholesterol as cargo being moved through the bloodstream. It’s a type of lipid, or in other words, fat, that your body needs to make things like cell membranes, hormones and bile acids that help to absorb nutrients.
There are two types of cholesterol: LDL and HDL.
LDL, or Low-Density Lipoprotein, is called the bad cholesterol because it can deposit fat in your arteries.
On the other hand, HDL, or High-Density Lipoprotein, is considered the good kind because it helps pick up excess cholesterol and deliver it to the liver for flushing out.
Triglycerides are the actual fat in your blood that is used as energy, and high levels can be linked to heart health risks.
HOW DOES EXERCISE AFFECT CHOLESTEROL LEVELS?
Exercise plays an important role in managing cholesterol levels by stimulating enzymes that transport LDL from the blood to the liver.
Exercise is significant because even small changes in cholesterol over a long period of time have a bigger effect than we might realize.
In a 12-month randomized study of hospital employees who switched from passive commuting to active commuting – including a cycling group – LDL (“bad”) cholesterol decreased in those who cycled to work.
In another study, published in the International Journal of Environmental Research and Public Health, women with obesity did regular indoor cycling sessions for 12 weeks. These participants saw a significant increase in HDL (“good”) cholesterol and a reduction in total cholesterol.
5 HABITS THAT SUPPORT HEALTHY CHOLESTEROL FOR CYCLISTS
✔ Ride regularly — combine Zone 2 endurance rides and HIIT workouts.
✔ Include two strength-training (weightlifting) sessions per week.
✔ Eat a diet rich in soluble fibre and lean protein, while limiting saturated fats.
✔ Avoid trans fats, such as partially hydrogenated vegetable oil and margarine.
✔ Manage stress and cortisol by prioritizing quality sleep and recovery.
WHO KNEW LDL COULD BE CONSIDERED FLUFFY?
More importantly, exercise increases the size of the protein particles that carry cholesterol. Larger, fluffier LDL particles are less likely to get stuck in artery walls than small, dense ones.
While “fluffy” LDL is a sign of a healthy heart, it can also mask underlying issues that only a blood test can reveal.
Canadian Cycling Magazine Editor Matthew Pioro discovered this during a routine check-up. Pioro, shared his journey with cholesterol in the magazine. He expected to be in perfect health due to his lean physique and high level of cycling.
But he discovered his cholesterol was high.
His nurse practitioner, Linsday Leung from NiaHealth, put it this way: “If your cholesterol is a little bit high, you’re either overfed or under-muscled.”
The good news is that building muscle mass may help reduce LDL, the bad cholesterol.
Cyclists aren’t immune to high cholesterol. Factors such as genetics, high-protein/high-fat diets, age, hormones, overtraining, and chronic stress can all negatively affect cholesterol levels. The American Heart Association (AMA) says that a sedentary lifestyle lowers HDL – the good stuff – which means less of the bad cholesterol gets removed from your body.
IS CYCLING BETTER THAN OTHER SPORTS FOR HEART HEALTH?
All kinds of exercise can help to manage cholesterol levels, but cycling has a unique advantage: volume.
Cycling is low-impact, which means athletes can often sustain longer durations or more frequent bouts because it’s less taxing on the joints than other forms of exercise (such as running).
High-volume aerobic steady-state training, often called Zone 2, enhances fat oxidation and increases reliance on lipids as a fuel source. Zone 2 work is a powerhouse for lipid metabolism ([burning the fat](https://rouvy.com/workouts/fat-burner-plan) in your bloodstream).
HOW MUCH CYCLING DO I NEED TO LOWER MY CHOLESTEROL?
So, how much cycling do you actually need to ride to reap cholesterol benefits?
The AMA suggests that 150 minutes of moderate-intensity aerobic exercise every week, or 75 minutes of vigorous aerobic exercise (or a combination of both), is enough to lower your cholesterol and blood pressure.
The AMA also recommends adding moderate-to-high-intensity muscle-strengthening activity twice a week.
This might look like a mix of Zone 2 rides to build that aerobic base, some High-Intensity Interval Training (HIIT workouts), and two weightlifting sessions at whatever level is comfortable for you. You can increase the intensity and duration over time as your fitness increases.
And don’t forget the recovery! Poor sleep and constant fatigue can raise cortisol levels, which can increase triglycerides and LDL. You’ll want to aim for 7 to 9 hours of quality sleep per night. Practice good recovery habits to keep the stress on your body low.
