|Cool breathing technique . . .||bill|
Sep 9, 2002 7:29 AM
|In the depths of exertion, struggling on the cusp of aerobic/anaerobic effort with plenty of hill left to climb, or the group led by the Cat 2 to chase, or whatever, I tried the forceful exhalation technique very deliberately this past weekend.
I've sort of tried it before, but I really hit it this past weekend, making my mouth into an "O" and veritably spitting all over my bike (ewwwwww).
It's not very flattering, but I think that it really works.
|re: Cool breathing technique . . .||fbg111|
Sep 9, 2002 7:34 AM
|Never heard of it. Where'd you learn about it? I'm interested to read up on it.|
|I think that I first heard about it, for all of you naysayers||bill|
Sep 9, 2002 7:49 AM
|out there, in Bicycling Magazine. The advice was to focus on exhaling; inhaling tends to take care of itself once you exhale.
Then, I was noticing that the pictures of pro's in sprints and really hard efforts show their mouths open wider than what you would call a natural amount -- some of them look like the proverbial wide-mouthed frog.
There also was a thread on this board last week in which it came up. There even is a website http:\\breathplay.com, that someone here mentioned that pushes it (I think that they have tapes and stuff).
So, I was on a hill climb the other day, getting waxed, and I just started doing it. I still got waxed, but I started feeling stronger, anyway (and it was the last hill on that ride that really kicked my butt). Never did catch the Cat 2's and 3's, either, but we gave it a good go for 8-10 miles.
Sep 9, 2002 8:25 AM
|Ian Jackson is the author/inventor of BreathPlay. He systematized rhythmic, switchside breathing about 25 years ago from his experiences as a runner, yoga practitioner, and dancer. Breath patterns emphasizing long, strong exhalations, combined with spinal extension, and synchronized with your pedalling cadence dramatically affect endurance and economy. These patterns exert quite a strong parasympathetic nervous reaction which results in lowered heart rates at any given work rate.
Jackson was invited to guest coach at the USOC training camp in 1984 by Eddie B. There he met and coached Alexei Grewal to his road race gold medal. Two years prior to that he had met John Howard, also a member of the olympic cycling team, at the Hawaii Ironman. Howard has been an enthusiastic proponent of breathplaying ever since and teaches the technique in his cycling camps.
I've been using Jackson's CDs since early last spring. As a former emphysema sufferer I can vouch for the effectiveness of this breathing technique. There's tons of info. at Jackson's website at www.breathplay.com
|Try this too||Tig|
Sep 9, 2002 9:14 AM
|When you are really suffering or just recovering, think these phrases in synchronization with your breathing:
Inhalation: I am...
Do it each breath until you don't need to. You will actually feel the improvement within a few breaths. You can still exert the same forced pressure during exhalations, but this method tends to promote better control and a sense of much needed relaxation.
|Other strategies ...||breck|
Sep 9, 2002 10:27 AM
|Breath control is directly proportional to type of effort. One does not breathe the same way in sprints as in distance efforts. Faster efforts requires faster breathing cadence. |
A tried and true method is to match the breath's-out with the breath's-in. A one in-one out, two in-two out, three in-three out, four in-four out count, depending on effort. The one-one is for pure out and out anaerobic sprints. The four-four is for distance aerobic riding. The two-two and three-three is for in-between efforts.
Try belly or lower diaphragm breathing for maximum volume aerobic efforts.
|re: Cool breathing technique . . .||aliensporebomb|
Sep 9, 2002 10:33 AM
|I tried out some rhythmic breathing when I heard the
Kraftwerk track "Tour de France' believe it or not.
The track has a section with drums and percussion and
rhythmic in/out breathing that I tried at pace once and
it seemed to help. I thought it was just part of the
tune but it actually was useful.
It's amusing to me there's actually a real technique
behind it. Good info.
Sep 9, 2002 4:39 PM
|werks for birthin' babies and climbing hills.|
|re: Cool breathing technique . . .||snapdragen|
Sep 9, 2002 5:33 PM
|In Pilates we call it garlic breath -- in through the nose, whoosh out throught the mouth.|| |