We consistently receive questions from listeners on whether breath training is actually worth the time and expense, so we dug into the research again. There are individual studies that seem to support it as performance enhancing, and even the abstract of a Systematic Review seems to indicate it is beneficial, but reading the studies was surprising. This episode covers what we learned about breath training for cyclists as well as other questions you submitted.
Hope you enjoy it!
// TOPICS COVERED
(00:00) Welcome!
(02:46) Research Insights on Breath Training
(06:00) Implications for Cyclists
(08:49) Training for Leadville: Sub Nine Strategy
(12:03) Key Components for Successful Training
(14:51) Managing Fatigue for Stage Races
(19:54) Returning to Fitness Post-Transplant
(26:02) Positioning Strategies for New Racers
(30:12) Nutrition and Hydration Plans for Endurance Events
Not willing to listen to a whole podcast but that SRMA is certainly special. Basically all the included studies were unblinded, and then the authors don’t even attempt to explore publication bias or talk about how small-study effects likely biased their own results.
Hi @Jonathan, Thanks for the podcast, super informative.
In the Leadville strategy section, you mentioned categorizing the race as a Gran Fondo in Plan Builder. Would you recommend doing the same for Unbound 200 instead of Gravel?
Also, are there any other specific training or race-day strategies you’d suggest for Unbound?
Listenedto the podcast. I usually do. The last ones answered not so much a direct question, but sort of adressed some anekdotal perspective.
In training and racing i tend to use some intervals with deeper breathing and certain cadences to lower my heartrate.
Don’t know if it really has any benefits, but in races as well as indoor workouts breathing deep , controlled in through the nose and out of the mouth during lower cadences gives a sense of regaining strenght.
I am a large rider , 93 kg , but fairly good at climbing, in races i apply a sort of sitting/standing strategy. Where i tend to use the standing slow cadence and deep breathing on the later part of (longer) climbs.
This mainly keeps my breathing and heartrate in check. I also apply this during intervals indoors.
Listening to the podcast, i got the idea that using tools for respiratory training are not a proven method and results are far from conclusive.
I’ll stick to what i do, just cause it works for me. It may be bro-science , it may have foot in science. What does science say about controlled breathing during training?
I think what you’re talking about isn’t what the podcast was talking about.
To me, it sounds like you’re talking about consciously managing your breathing during heavy efforts riding or training.
The podcast was talking about using a product or app, on or off the bike but not something you’d use every time you ride, that would increase your respiratory capacity on the bike.
Like if you did “breath intervals” (made up) 3 times a week using the new and improved BreathBlaster 2000 (made up) and somehow that would exercise your lungs (over simplifying) and then you’d perform better on the bike.
I don’t think anyone would question that working on controlling your breathing under heavy breathing is a good thing.
Yes, i was talking about managing breathing under load.
Since i was under the impression that the apparatus named in the podcast was to prepare or train us for the strain under load or exercise. Strenghtening muscles use breathing.
The results of the studies and performed test were not conclusive.
But the question remains, is there science behind respiratory training? I seem to benefit from what i do, without the apparatus, but the goal seems to be simular
Or does this sound far off? I don’t know maybe, maybe not. I felt the need to ask
For me and you, who work hard enough on the bike that we see the need to manage breathing to keep it under control, the actual discipline of paying attention to our breath and trying to manage it during those efforts might be the most effective thing.
For someone who is sedentary, or never exercises to the point that their breathing gets “out of control” some of these devices or apps might be generally helpful.
That’s my current take away - but always subject to change and willing to listen.
@mymainmansteve what you are describing is likely closer to breath control than respiratory muscle training, like @themikefish said. Consciously controlling your breathing is without a doubt beneficial to performance, and while there is debate on whether nasal breathing is more effective or not, it’s hard to argue against the main point being: “Do you find yourself performing better when you do it? As long as the cost isn’t outweighing the benefit, keep doing it.”
Controlling breathing rate is very important. I completed a couple of VO2 max tests last year. Test one, I went into an uncontrolled hyper breathing rate as I got to my maximum effort and lost control of the effort and the watts slipped. Test two, I controlled my breathing rate right through to maximum effort, no drop off in watts and scored significantly higher. Yes I was fitter second time around, but the effort did not decline. The exercise physiologist conducting the tests explained this phenomenon to me after the first test, and since then I have worked on controlling my breathing rate.
Another aside was an article I read in Runners World years ago about breathing through a straw building efficiency similar to training at altitude. I did this a lot during Covid when working remotely and doing 15min of breathing through the equivalent of a thickshake straw a couple of times a day. It seemed to be effective.
One more anecdote on breathing. During my daily commute of 9km to and from work on a relatively flat course, I work on “nose breathing” only. What this does is purposely slow me down to ride a true recovery pace. Once my HR is over 125 beats, I need to breathe through my mouth as well. This could also be applied to a recovery ride on the trainer.
I’m also using box breathing (breathe in: hold: exhale) from 1 to 10 seconds or breats, to assist with bringing my HR down after hard efforts or races and before going to sleep. It’s very calming and helps with my sleep routine.
I have read some interesting stuff about the work of Dr. Andrew Sellars - he has an isocapnic respiratory training device that is quite popular among crossfitters and other athletes. He did an episode on the Roadman podcast a few months ago where he talked about the Swiss national XCO team and development squads (among others) focusing on respiratory training.
