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While breathing is completely autonomous, it can also be voluntarily controlled. Thus, we can slow it down. Or, conversely, speed it up. But the question that interests athletes and cyclists in particular is: how to breathe properly when cycling, and what indications does breathing provide about the intensity level?
By Jean-François Tatard – Photos: Ronan Caroff/Flikr.com, Pixabay.com
What is the first thing we learn to do when we come into the world? As naturally as a good reflex, the first gesture we will never forget in our lives is to breathe.
But to use breathing well and improve its efficiency, it must come from the belly. We speak of abdominal breathing.
Thus, good breathing is built in 3 stages:
- The belly inflates first during inhalation
- Then the lower part of the thorax
- And finally its upper part.
Exhalation
Exhalation, on the other hand, is done by pulling in the stomach. By breathing this way, you will mobilize a larger volume of air with each breath, which will be more efficient and will reduce tension in the upper body. As for the breathing rhythm, start with the simple principle that the exhalation time should be longer than the inhalation time. This allows for a much greater emptying of the lungs and allows the air to be renewed well during the next inhalation. For example, when running, inhale for 2 strides and exhale for 3 to 5 strides depending on your rhythm and how you feel. On the bike, for an average pedaling cadence, inhale for one pedal stroke, and exhale for 2 to 3 strokes.
The effort indicator
While pedaling, you will quickly realize that depending on the energy system you are using, breathing will be more or less easy. Thus, 4 effort zones can be highlighted:
- The “comfort” zone: a pace where you can still chat with your training partner.
- The “low discussion” zone: a pace where your breathing has accelerated a notch and there, you are not having fun telling stories. You keep your discussion with your partner brief.
- The “silence” zone: once again, you accelerate, but here there is no question of talking at all.
- The “rapid breathing” zone: at this pace, you have approached your highest pace and your breathing reaches its maximum rhythm and amplitude.
Breathing, or rather the sensations related to breathing, is subjective but it is also a good indicator of the pace you are using and allows you to control training intensity.
Breathing to control training
The basis of good training relies on significant endurance. You know the Pareto principle, also called Pareto’s law, the 80-20 principle, or the 80-20 rule? It is an empirical phenomenon that states that 80% of effects are the product of 20% of causes. Well, in the same way, the right distribution might be to spend 80% of your training time at a comfortable speed. And the remaining 20% to methodically progress through the 3 other energy systems identified earlier.
Training in respiratory comfort is therefore the basis for building a training plan. At these intensities, you will burn fat more easily, develop your network of small blood vessels, and thus improve your muscles’ ability to capture oxygen present in the blood.
During intense sessions where your breathing will be significantly faster, you will develop the capacity of your heart and lungs to send more oxygen into the blood and to your active muscles.
Progressive adaptations
In conclusion, training itself already represents a strong stimulation of the respiratory muscles and helps to improve their efficiency. To do this, it is advisable to increase the weekly mileage, incorporate at least one interval session per week, and regularly participate in a competition without abandoning. With these adaptations, your average speed and power can increase as your training program progresses, and you will continue to improve as long as life allows you to breathe.
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