Episode 179: Myths and Facts on Breathing Techniques and Training Devices for Cyclists
Jan 17, 2024
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The podcast discusses the art and science of breathing techniques for cyclists, including modifying breath patterns, hyperventilation, nasal breathing, and training devices. They also explore analyzing power and heart rate files for athletes without lab tests. The episode concludes with a recommendation to subscribe to TrainWright's free weekly publication.
40:28
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Quick takeaways
Nasal breathing can enhance endurance performance by increasing nitric oxide levels and improving blood flow during low to moderate intensity efforts.
Developing breath awareness and coordination through off-bike activities and on-bike drills can lead to a more relaxed and efficient breathing technique, contributing to improved performance and mind-body connection.
Deep dives
Breathing exercises and performance benefits for endurance athletes
Breathing exercises for endurance athletes have been gaining popularity due to their potential performance benefits. While research is limited, coaches and athletes have been exploring the impact of breathwork on performance and overall health. One key area of focus is nasal breathing, which offers the benefit of increased nitric oxide levels. Nasal breathing can be particularly useful during low to moderate intensity efforts. Additionally, breath control and awareness have been associated with improved relaxation and focus during races. Incorporating yoga or other relaxation techniques off the bike, as well as on-bike drills that emphasize breath control, can help athletes develop a better mind-body connection and potentially enhance performance.
The importance of awareness and coordination in breathing
Breathing is not just about taking in oxygen; it also involves coordination and awareness of the breath. Developing awareness of breathing patterns and optimizing coordination can contribute to better performance. Yoga and relaxation exercises can be effective off-bike activities to enhance overall breathing skills. On the bike, focusing on breath control during specific intervals and training sessions can help athletes understand how breath patterns affect performance. By connecting breathwork to cycling movements, athletes can cultivate a more relaxed and efficient breathing technique, contributing to improved performance and a better mind-body connection.
Nasal breathing and hyperventilation in training
Nasal breathing has been found to offer potential benefits for endurance athletes due to the increased levels of nitric oxide it provides. This can enhance blood flow and overall oxygen delivery, potentially leading to improved performance. Nasal breathing is often recommended during low to moderate intensity efforts. On the other hand, hyperventilation, characterized by a high breath rate and inefficient breathing, is commonly observed during high-intensity exercises. While hyperventilation may seem problematic, it can be a valuable tool for training. By incorporating controlled hyperventilation during max effort intervals, athletes can improve their ability to sustain high-intensity efforts and develop a more efficient breathing technique.
Balancing breath awareness with performance metrics
While specific breathing exercises may not directly increase performance metrics like VO2 max or functional threshold power, they can still have a positive impact on overall performance. Developing breath awareness, coordination, and relaxation techniques can contribute to a better mind-body connection, enhance focus, and aid in relaxation during races. To optimize breathing technique, coaches and athletes can utilize physiological data from lab tests, heart rate and power files, and training feedback. By identifying patterns of inefficient breathing or breath-related challenges during training, athletes can work on improving their technique and overall performance.
In Episode 179, CTS Coach Adam Pulford and Ryan Kohler from Fast Talk Labs dissect the art and science of breathing techniques for cyclists. They discuss ways athletes should be aware of their breathing patterns, how and when to manipulate them, and the pros and cons of breath training techniques and devices for cyclists.
Key topics in this episode:
What does 'breath work' really mean?
Is the purpose of breath work to improve performance metrics, change lung physiology, or optimize mind-body awareness?
How modifying breath patterns can change response to exercise intensity
When to encourage vs discourage hyperventilation
Techniques Coach Ryan and Coach Adam actually use with athletes
Will nasal breathing or restricted breathing devices improve endurance performance?
Guest: Ryan Kohler, M.S. Ryan is a career endurance coach with over 20 years experience working with student-athletes and adults in the fields of health/fitness and sports performance. He specializes in science-based approaches to exercise, with a focus on finding the improvements that can make the biggest impact on your lifestyle.
Education:
M.S. in Sports Nutrition from Marywood University
B.S. in Exercise Science from the University of Scranton
Host Adam Pulford has been a CTS Coach for more than 14 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
