Breathing is a crucial aspect of cycling, looking for those seconds that will win you the race. Although often underestimated, proper breathing technique can make the difference between a good and an excellent cycling performance. This article aims to explore breathing techniques that can help optimise your cycling performance, supported by science and practical experience.
Importance of breathing in cycling
Breathing is fundamental to cycling (to any sport and to life in general) because it is the main route for oxygen supply to the muscles. During physical exertion, our muscles need more oxygen to produce energy, and efficient breathing can maximise this delivery. In addition, good breathing technique helps to remove carbon dioxide, a by-product of metabolism that, if it builds up, causes fatigue and reduces performance.
Understanding how breathing affects performance can make all the difference to one outcome or another in racing and training. For example, cycling simulators such as BKOOL allow cyclists to train in controlled conditions, where there is a chance to experiment and adjust breathing technique. The ability to regulate breathing under different levels of effort is key to maintaining efficiency and endurance.
Basic breathing mechanisms
To understand how to optimise breathing during cycling, it is important to know the basic mechanisms of breathing. The breathing process involves inhalation, where oxygen-rich air is drawn into the lungs, and exhalation, where carbon dioxide is expelled. Main muscles involved are the diaphragm, intercostals and abdominals.
The diaphragm plays a crucial role in separating the thoracic cavity from the abdominal cavity and facilitating the expansion and contraction of the lungs. During inhalation, the diaphragm contracts and descends, increasing the volume of the chest cavity and allowing the lungs to fill with air. On exhalation, the diaphragm relaxes, pushing air out.
Understanding these mechanisms is essential for implementing breathing techniques that give you a boost to your performance. For example, shallow breathing that only uses the top part of the lungs is less efficient than deep breathing, which uses the entire lung volume.
Breathing techniques specific to cycling
There are several breathing techniques that cyclists can use to improve their performance. One of the most effective is controlled breathing, where the breathing rate is adjusted to match the pedalling pace. This technique not only improves the efficiency of oxygen use, but also helps to maintain a steady pace and reduce fatigue.
Another useful technique is nasal breathing, which involves inhaling through the nose and exhaling through the mouth. This helps to warm and humidify the air, and also serves to increase the concentration of nitric oxide in the lungs, which increases the efficiency of oxygen transport. Although it is more difficult to maintain this technique during intense exertion, it is beneficial during moderate training and recovery periods.
What is diaphragmatic breathing?
Diaphragmatic breathing, also known as abdominal breathing, is a technique that maximises the amount of air inhaled and exhaled with each breath. Instead of just expanding the chest, this technique involves expanding the abdomen, which allows for greater lung capacity.
To practice diaphragmatic breathing, sit or lie down in a comfortable position, place one hand on your chest and one on your abdomen. Breathe deeply through your nose, allowing your abdomen to expand while keeping your chest as still as possible. Exhale slowly through your mouth, allowing your abdomen to sink. This type of breathing is especially useful in high-demand situations, such as steep climbs or sprints, where a large amount of oxygen is required.
Breathing control during exercise
This is essential during exercise, as it helps to regulate heart rate and perception of exertion. Cyclists should focus on maintaining steady, controlled breathing, even when exertion intensifies.
One effective technique is “breathing rhythm”, which involves coordinating breathing with pedalling pace. For example, try inhaling for three pedal strokes and exhaling for three more. This technique serves to sustain controlled breathing as a mental rhythm to help maintain concentration and stay calm during intense races or training.
Breathing rate and pedalling rhythm
Respiration rate, or the number of breaths per minute, is a key aspect for cyclists to consider. During maximal exertion, breathing rate can increase significantly, which can lead to hyperventilation if not managed properly.
Pedalling pace also plays a role in respiratory rate. Faster pedalling may require faster breathing to meet the oxygen demands of the muscles. However, it is important not to allow breathing to become shallow and rapid, as this can reduce the efficiency of gas exchange in the lungs. Instead, cyclists should practice maintaining deep, rhythmic breathing, even during maximal efforts.
Train your breathing
Like any other skill, breathing can and should be trained. There are specific exercises to increase lung capacity and breathing efficiency. For example, breathing exercises with resistance, such as blowing through a resistance device or even just using a straw, can strengthen the respiratory muscles.
Another useful tool is the use of cycling simulators, which allow you to train in varied conditions and emulate different types of terrain and exertion. Practising breathing techniques in a controlled environment helps cyclists learn how to adjust their breathing in response to changes in exercise intensity.
Common pedalling breathing errors
One of the most common mistakes cyclists make is shallow breathing, which does not use the full capacity of the lungs and can lead to a rapid build-up of carbon dioxide. Another common mistake is hyperventilation, which occurs when breathing too quickly and shallowly, which can lead to dizziness and a decrease in performance.
In addition, some cyclists tend to hold their breath during intense efforts, which reduces oxygen supply and increases muscle fatigue. It is crucial to remain aware of breathing and avoid these errors to maximise efficiency and performance.
Positive aspects of efficient breathing
The benefits of efficient breathing are numerous and significant for cyclists. First, good breathing technique improves oxygen delivery to the muscles, which can increase endurance capacity and performance. In addition, it helps to remove carbon dioxide more effectively, reducing lactic acid build-up and fatigue.
Efficient breathing can also improve recovery between intense efforts, allowing cyclists to maintain a high level of performance for longer. Finally, good breathing contributes to better posture and stability on the bike, which can prevent injury and improve aerodynamics.
Breathing is a powerful tool for cyclists looking to improve their performance. From understanding the basic mechanisms to implementing advanced techniques, breathing plays a crucial role in oxygen delivery, carbon dioxide removal and fatigue management.
Practising and training breathing, whether in the real world or on cycling simulators like BKOOL, can make a big difference to the way you perform on the bike. In the end, efficient breathing not only improves performance, but also contributes to a more comfortable and enjoyable cycling experience.
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