Amber’s contribution on the breath focus and attention to your inner state is so profound

Thanks for another excellent, enjoyable and informative podcast. Solid information delivered so nicely all the way through. Worth more than just a single thumbs up. Back in the day, we treated rest day cycling as an exercise in sensation and control with deliberate breathing training being part of 'active recovery' (especially as there was so little else going on). Breathing training served a few purposes, including: 1. Automatisation of process: It attempted to ingrain correct breathing practices so that they would become automatic/subconsicous. 2. Improved nerve transmission: In practicing correct breathing, the nervous system involved is strengthened/improved and the myelin sheath on the required nerves thickens, protecting and increasing speed and quality of nerve transmission (requiring less energy to transmit the same message). 3. Psychological benefits: Beyond the other psychological parts already so well-exemplified in the podcast Psychoregulatory aspects of mindfulness where the mind naturally drifts and repeatedly coming back to the focus on the breath is an essential part of certain mindful practices and the meditative aspects show results reflecting cognitive/self-regulatory skills related to the concept of mindfulness and/or altered respiratory patterns which contribute to improving an athlete's physiological and affective responses to pain (structural changes in brain morphometry (infrastructure) include thicker cortex in affective, pain-related brain regions including the anterior cingulate cortex, bilateral parahippocampal gyrus and anterior insula, thicker cortex in the dorsal anterior cingulate and bilaterally in secondary somatosensory cortex). A big part of breathing training was active exhalation: In breathing training, active exhalation is an excellent counterpoint to active inhalation as active exhalation focuses primarily on the lower thoracic breathing apparatus which, both provides structural/postural support during exhalation and encourages improved diaphragmatic breathing on inhalation.

Brilliant discussion. Smart and useful, Thank you folks.

Thanks guys for another podcast. 5 star. Having studied exercise physiology in Undergrad, nice updated information based on research.

Love the tip of pacing the breathing count with the cadence... that makes a lot of sense

I have to admit that breathing is not something I think about much during cycling. However I will say that once in a while I do marvel to myself that I feel like my breathing rate is not too different from that when I am simply sitting in a chair doing what I am now but looking at my head unit I see that my heart rate is near peak and I am putting out some wattage, so I see the difference. I found this discussion interesting and informative and appreciated the diplomatic treatment of devices targeted at athletes that are touted to have an affect on performance. As a swimmer I remember thinking about breathing a lot when a coach gave us a main set composed of "lung busters" which were pull sets where you were allowed only a few or no breaths in a given length (1, 3, 5...). I could never do these properly. As always, I appreciate what you accomplish in providing this information.

Great information here. I swam in high school & my coach spent a lot of time working with us specifically on breathing techniques. I am still reaping the benefits of learning those skills. Purposeful breathing, either during meditation, dealing with anxiety, cycling, yoga or swimming has benefited me and allowed me to perform at higher levels than I’d imagine. Thank you Chad & Amber for this very thorough review. I am consistently impressed with your ability to produce this high quality information yet deliver it in an easy to understand manner.

@TrainerRoad

4 жыл бұрын

Your breath is a powerful thing! Thanks for the kind words :)

I love how at 21:43 "eleven recreationally active dudes" generates a couple of smiles :)

Great info. I’m definitely paying attention to my breathing right now lol

Oh my gosh, band actually helped me with something on the bike hahaha. My old teachers did a good job with teaching us how to breath

@christianegelmair7494

4 жыл бұрын

Thought the same!! 😂😂

Interestingly as I am sure you are aware a specific focus on breath control has long been a part of yoga and martial arts practice. This is nose in mouth out using maximum lung capacity but linked to visualisation techniques that can be used to focus energy, effort and relaxation whilst in the process of (within if you like) high intencity activity. While efficient and practiced use of breathing increases oxygenation to the blood, it also promotes relaxation of the both the entire body or juxtaposing relaxation and effort within the body and in the mind reducing and maximising the efficiency of musascular and mental stress and lowering heart rate so potentially improving performance and arguably reducing injury as well. Further, breathing approprately lowers centre of gravity and so along with mental stress reduction enables improved balance and bike and body control. and breath...........

I've tested my breathing intake with an incentive spirometer several times and belly breathing doesn't take in as much air as does thoracic (if you want to call it that) breathing.

Respiratory Muscle Training! 🧠🤓💪🏻

Is there anything to be gained via nasal breathing and reductions in fluid loss. Considering that more water vapour is expelled from the mouth when breathing out compared to nasal cavities.

Hello, tx for this talk. I'm an amateur cyclist living in Belgium (Europe). In december 2021 I caught Covid, with a lot of lasting issues. Especially breathing issues, like chronic hyperventilation, chronic stress, concentration, fatique,.... Do you have any advice on breathing excercices to get me back to FULL recovery. Tx in advance. Sportful regards.

felt so called out at 17:05. 😂

Been trying to practice breathing with the stomach rather my chest, great tip. How about when standing up during climbs? Should I "open up" and breath with the chest then? Spontaneously this feels more natural.

@TrainerRoad

2 жыл бұрын

Getting out of the saddle usually means engaging your upper body (muscularly) and may make it harder to get that big, open breath. :)

@Noneofyourbusiness-rq9jq

2 жыл бұрын

Don’t breath with the stomach there in no lung tissue in the stomach. Put your fingers on your bottom rids and expand. This is the best way to breath when climbing

Can your team put timestamps on videos? Don't always have time to sit through the entire podcast.

@TrainerRoad

3 жыл бұрын

Yes! This is an excerpt from the full podcast episode, which has timestamps: kzread.info/dash/bejne/fIR6rcGBcaqfgbA.html

I just pant like a dog ....😂

Look at the pro peloton..they do it all the time

I ride w an old time pro who's career ended in the late 80's.. After big efforts, he would say slow your breathing and then purse your lips and blow out all your Co2 to lower heart rate. He' say inhale through the nose, the blow with tight lips through the mouth Prolonging your exhale and try to flatten and empty your lungs.. Surprisingly, it did lower HR very quickly on the monitor.. Is this true or is my HR going down cause i've stopped cycling at the peak.?

@TrainerRoad

2 жыл бұрын

Not sure if there's science to back that, but we can look into it!

How awesome of an addition to the team is Amber!? Elite athlete with a topically related ivy league education who also happens to be easy on the eyes.

@dezmoynes1

2 жыл бұрын

had to get that judgment of her appearance in there.

I would be curious to see the impact of smoking cannabis vs edibles, on breathing/ performance? Both along with CBD can cause cotton mouth. Now, with legalization i know many riders who partake in all forms. I see the benefits in recovery, do you think there are any performance benefits?

@IJoAnZI

4 жыл бұрын

well aslong as your dry herb vaping and not combusting your lungs will be healthy.

@asun3630

4 жыл бұрын

I though the same as you. Strangely enough, so far the dry herb vape messed with my breathing the most, than any other form.

@IJoAnZI

4 жыл бұрын

@@asun3630 It shouldnt,its just dry hot vapour, your weed or vape must be bad. I use the Healthy Rips Fury 2

@asun3630

4 жыл бұрын

I got a Pax 3 . Ill check out that one. It would be a good study to see the effect of different vapes on VO2 max

@IJoAnZI

4 жыл бұрын

@@asun3630 pax 3 is decent, it probably effects VO2 indirectly, the lung tissue shouldn't respond much to some weed vapor, on the road your breathing in NOX compounds from cars constantly. Your breathing suffers from lack of concentration of you get to high 😅

Wait... Your nose isn't supposed to run like a faucet when you work out?

@Bayo106

3 жыл бұрын

that's bullshit

@mavacoustic3131

3 жыл бұрын

My head dissolves through my nose on most rides

So why does the medical community administer oxygen when a patient's oxygen drops? And why are some athletes (especially those working out at higher altitudes, but not necessarily) hooked up to oxygen tanks when they become tired or out of breath? I'm thinking of football players.

Tuba or not to be!

Can someone sum up what they talked about, like the most impotent things and conclusions? :D

@IJoAnZI

4 жыл бұрын

-Dont breath up, lifting/rising your shoulders is bad. Breath down and expand your belly, you want to look pregnant when breathing in and keeping shoulders relaxed. It should also feel like your sides are expanding like a barrell. (channel your inner pufferfish every inhale) -Forcefully exhale CO2 out of your abdoman, dont just breath in hard and let your breath drip out. Getting rid of CO2 is more important then intake of O2 at sea level, but if your high @ altitude you want to almost hyperventilate as there is less O2 availble (this was mentioned on the last podcast i think) -Nate talk about Rhinitis, or runny nose while training and uses a spray "hypratrohium bromide". Its Rx and should be used sparingly. -Before HIIT warm up your respitory muscles through breathing excersizes or devices. "Breathing for Warriors" is the book. -Amber talks alot about "assosiative attentional focus" while doing sweet spots on a trainer. Training your mind to make deliberate observations of your breathing and also different types of focus, broad and narrow and external and interanal states. I should literally be studying for my uni exams tommorow right now fuuuck, but i hope it helps.

@guilherme3333

4 жыл бұрын

@@IJoAnZI helped a lot, thank you, and good test.

@frederikkecarlsen2691

4 жыл бұрын

@@IJoAnZI It helped a lot thanks! Good luck with the exams. I should study some more on my exams instead of looking at KZread videos too, and ride my bike😂

i yawn every start of a ride outdoors or indoors for the first 15mins

Nose.... Trou mouth you lose to much co2.

Get to the point!

pls make shorter videos about these informations