Breathing techniques and awareness can be an important aspect for optimizing your riding and increasing your performance on the trail. Although maybe not as limiting of a factor as leg endurance, or cardiovascular fitness, it can greatly influence your riding style and enjoyment, and for some riders it may be THEIR limiting factor to keep on pedaling… Here are some tips which may help you to ride faster & increase your stamina and endurance, as well as make it more fun. If you have any tips you would like to add, just let us know, and we’ll put em’ in! RHYTHMIC BREATHING involves breathing in various rhythms to coincide with your pedal stroke. Correlate your breathing to be in sync with pedaling. Use a 1:1 ratio to start – one breath in, one out, for each pedal stroke. If you find it is too much, then switch the ratio to 1:2 – one breath in, one out, for two pedal strokes… adjust accordingly to fit your need. Experiment and see what pattern fits your ride. Also consider another variation by taking in 2-3 short inhales in a row, and then 2-3 short exhales in a row. This could be called 2/3 breathing. Practice different combo’s like 4/2 (4 inhales for 2 exhales), etc… ************************************************************************************** AUDIBLE BREATHING is about making a sound on each breath, or each exhale. For example, after climbing a steep hill, you may want to audiblelize your exhales to accentuate them and blow off excess carbon di-oxide. Likewise, before a climb is coming up, prepare yourself by audibly hyperventilating on inspiration, and get good O2 saturation before the climb actually starts. Then you can relax it a bit on the climb if it is a short one. ************************************************************************************** TALKING while breathing hard can waste valuable energy, and may be difficult to do on a serious climb… I have found myself guilty of sometimes doing this, if only to prove to my partner that I’m not really out of breath (and of course I usually am..) However, sometimes singing a tune (maybe one that is stuck in your head) can be linked to breathing to establish a pattern and rhythm, and lessen the boredom of a boring section of the trail. ************************************************************************************** NASAL OR MOUTH BREATHING are usually your two options, and most people have a favored technique. Nasal breathers will have less capacity in general, and may find encumberances due to stuffy sinuses, nasal congestion, or occlusion of the nasal passage by deposits in their passage. Mouth breathers will have increased ability to move air rapidly, and obtain a higher level of oxygenation. Some may do both. Next time you ride, think about this factor. It is possible that some riders may improve their breathing noticeably by using the “nasal strips” used on the bridge of their nose to keep their nostrils more open, similar to those used by some NFL athletes. Make sure that you apply them before you start to sweat, or they will not adhere well to your nose. *************************************************************************************** IMPEDIMENTS to proper breathing should also be addressed. These would be items like wearing restrictive clothing, turtle necks, or loaded tight fitting Camelbaks or backpacks while riding. Keep chest straps loose, and belt straps not too tight. May sure that your neck is unrestricted, and loose fitting collars if possible. Also, assume an upright posture when possible to ease your inhalations. If you have a full face helmet, make sure you have adequate airway vents, and enlarge or remove screening if needed. Keep your helmet strap loose enough so that you windpipe is not encroached. *************************************************************************************** EXERCISES can be done to increase your anaroebic capacity, like practicing holding your breath for increasing periods of time. These can be done while off of your bike, or while swimming underwater. Let your body get use to being under oxygen deprivation for a period of time. **************************************************************************************** YOUR INSPIRATORY RESERVE can also be discovered, and you can stretch your lungs for more capacity. You can also utilize this reserve when riding, by breathing in deeper than you thought was possible. To practice this, take a DEEP breath and hold it for a second or two… then inhale a bit more, and then once again to get your lungs all the way full. It may initially make you a little dizzy, but practice holding in your “extended” breath as long as you can. This technique may expand your lung capacity. ***************************************************************************************** ENVIRONMENTAL CONDITIONS should also be considered… is the air fresh and clean or tainted by auto exhaust or factory odors. If there is a high pollution alert (like code red), you may be better off not breathing too hard, or forego riding that day. Excessive heat and humidity can drastically cut down on available oxygen. At altitudes higher than you normally ride at, be especially careful of not getting enough air, and try to acclimatize if possible. You will get winded quickly at higher altitudes, so plan to stop a lot and give your body time to adjust. **************************************************************************************** BREATHING TECHNIQUES are usually in two categories. The physiology of inhalation can be accomplished by 2 methods. One method is diaphragmatic breathing where you inhale by pulling down your diaphragm – in this method your stomach goes OUT and it pulls air into your chest cavity and lungs as your diaphragm moves downward. Try it. The other technique is where you expand your rib cage, and is probably the preferred technique while riding. Try it. ***************************************************************************************** CARDIO BREATHING There is an interesting link between breathing and heart rate. When you hold your breadth, or can't get enough oxygen, your heart rate (pulse) increases. When you hyperventilate, your heart rate decreases. If you find your heart rate has increased to a level that is too high (a long, steep climb for example) try to acclerate your breathing to get your heart rate to come down, and also slow down the pace. Forced hyperventilation may be of use in this case. *************************************************************************************** MEDICATIONS can have an influence. Narcotics, cough syrup, depressant drugs, and muscle relaxers can inhibit proper breathing. Asthmatics may need to keep their ventilators handy on the trail, and use as needed. Smokers may find themselves winded before non-smokers. Congestion may be eliminated by the use of decongestants which may aid oxygenation. Caffiene, stimulants, amphetamines may cause hyperventilation and rapid breathing which may impair or enhance performance overall. Alcohol’s effect is more on overall performance and not so much on respiration, although it can depress respiration in moderate doses. |
