Cycling Breathing Technique

A 2001 study of competitive cyclists conducted at the Unversity of Wisconsin and published in "Respiratory Physiology" found that respiratory training can improve endurance exercise performance. Another study, conducted at the University of Arizona and published in "BMC Physiology" in 2004, found that endurance training of respiratory muscles improved cycling performance in young, fit cyclists. Cyclists who don't pay attention to their breathing are prone to push themselves too hard and wind up gasping for air, but certain breathing techniques can help cyclists prevent that from happening while boosting performance.



Adapted Basic Breathing Technique

One aerobic breathing technique is to breathe in through the nose and out through the mouth. For cyclists, a slight adaptation of this technique may be even more beneficial. Inhale through both your nose and mouth at the same time and then exhale through only your mouth. This helps fuel the bloodstream with an even greater supply of oxygen than inhaling through the nose alone. It is particularly helpful on higher intensity courses, though it also improves general cycling all around.


Diaphragmatic Breathing

Chest breathing only inflates the upper lobes of the lungs. Diaphragmatic breathing, or consciously breathing into the abdomen, inflates the lower lobes as well. It also activates the parasympathetic nervous system, which helps control stress and promote relaxation. Diaphragmatic breathing is particularly helpful when climbing steep slopes.

Focus On The Exhale

Also helpful for climbing is to focus more on the exhale than the inhale, as a forceful exhale leads to a quicker and fuller natural inhale that takes in a smaller proportion of carbon dioxide to oxygen. Beware of exhaling too sharply in too rapid a succession as it could lead to hyperventilating.

PEEP Breathing

During periods of particularly increased demand, such as while climbing a steep hill or during a rough part of a course, many cyclists make use of a technique called "positive end-expiratory pressure" breathing, to increase oxygen uptake in the blood. To do this, either purse your lips or fill your cheeks slightly with air as you exhale. This slightly increased resistance to airflow helps increase pressure in the lungs and keep the alveoli, or the air sacs where oxygen and carbon dioxide are exchanged, more inflated.

Hypoxic Breathing

Hypoxic breathing is a training technique typically practiced while seated off the cycle that is used to improve a cyclist's anaerobic threshold. Your anaerobic threshold is the point at which breathing becomes ragged and inefficient. This intentionally shallow breathing technique -- hypoxic meaning "with inadequate oxygen" -- simulates riding at higher altitudes by limiting your oxygen intake. With time, this exercise prods the body to produce more red blood cells, which carry oxygen to the muscles. Increased red blood cell count leads to increased oxygen utilization, making breathing more efficient at normal altitude levels.

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