CIS Training Systems LLC

In my experience, climbing becomes a balancing act between managing heart rate and enduring the physical demands on the cardiovascular system. The greatest physical demand is…guess what?…breathing! Let’s take a closer look at proper breathing as critical to improving overall cycling performance. 

I learned proper breathing from the teachings of eastern philosophy through my 25 years of martial arts training. But I understand that’s not an option for most other people. No matter how you get there, it is essential to learn how proper breathing can drastically improve overall cycling efficiency and performance.  

During an intense effort, how often do you find yourself  breathing with short, quick breaths…and then losing your breath so that you are panting? This happens when we breathe from the upper area of our lungs, which is common to cyclists. This type of breathing will cause a myriad of cycling inefficiencies, such as:

• Upper body tension
• Wasted energy
• Poor overall performance

From Panting to Power: Four Types of Breathing 

There are four types of breathing: lung, nasal, diaphragm and power breathing. Each type offers progressively greater results for cycling performance.   

Lung Breathing 

This breathing is the least efficient among the four types. Cyclists have a tendency during aerobic exercise to fall into lung breathing. As one inhales, the lungs enlarge, and the belly tucks in. The lungs and the diaphragm are forced to move unnaturally, resulting in shallow breathing. 

Shallow breathing leads to other problems – a constricted diaphragm and limited oxygen intake to the blood stream.  

Your goal should be to develop the techniques of breathing consistently through your nose and diaphragm. I personally rely on these three types, and regularly practice my technique in each, during your rides, training, events and racing. 

Nasal Breathing

Nasal breathing is healthier than mouth breathing for several reasons. Our lungs take oxygen from the air, and absorption of oxygen happens mostly on exhalation. Because our nostrils are narrower than our mouths, exhaling through the nose creates greater air pressure and, therefore, a slower exhalation. This gives the lungs more time to expel oxygen. Emptying the lungs completely creates more room for fresh oxygen on inhalation. This is a perfect breathing technique for endurance rides to help us stay centered and relaxed. Other benefits include:  

• Supplies more oxygen to the body
• Lowers heart rate and slows breathing 
• Prevents cold air from going straight to the lungs and causing chest and throat pain

Diaphragm Breathing 

When we combine nasal and diaphragm breathing, a wonderful chain reaction occurs in the body. The lower belly expands and the abdominal cavity enlarges, causing the diaphragm to naturally drop. This creates space in the chest cavity for the lungs to expand downward. This multiplier effect is effective for managing heart rate and cadence on a climb. 

Power Breathing 

Let’s take diaphragm breathing a step further. We expand our diaphragm on inhalation and hold our breath momentarily while tensing our core muscles. The more air we take in, the more power we generate. The harder we condense the air on inhalation through our nose, the more forceful the release through our mouth. That force translates to power surging back through our body. This is a perfect breathing technique for generating explosive power for sprinting and intense efforts.  

Exercise Tip #1

Deep breathing helps to relieve shortness of breath by preventing air from getting trapped in your lungs and helping you to take in more fresh air. It can help you to feel more relaxed and centered while climbing.

Here’s how to practice deep breathing: While seated on a climb, draw elbows back slightly to allow your chest to expand. Take a deep inhalation through your nose. Hold your breath for five seconds. Release the air slowly through your nose until it has been completely expelled. 

Do this breathing exercise during other daily activities, not just during a ride. Perform it for 10 minutes at a time, 3 to 4 times per day.

In the words of the legendary Belgian racer, “Don’t buy upgrades, ride up grades.”

Coach David 

The People’s Coach