Breathing

BREATHING

Correct breathing technique is one of the most important factors for cycling performance. Many cyclists do not pay attention to their breathing and breathe shallowly, which limits their performance and causes them to tire more quickly.

Diaphragmatic (Belly) Breathing

The most efficient breathing technique for cycling is diaphragmatic breathing, also known as belly breathing. Instead of expanding the chest, the diaphragm is pushed down, causing the belly to expand. This allows the lungs to fill more completely with each breath.

Breathing Rhythm

Synchronizing breathing with pedaling cadence can help. For example, inhaling for two pedal strokes and exhaling for two pedal strokes. At higher intensities, the ratio changes (1:1). Experiment to find what works best for you.

Nose vs. Mouth Breathing

At low intensities, breathing through the nose is beneficial as it filters, warms, and humidifies the air. At higher intensities, mouth breathing or a combination of nose and mouth is necessary to take in enough oxygen.

Common Mistakes

• Holding the breath: This is very harmful, especially during climbs!
• Shallow breathing: Only filling the top of the lungs is inefficient.
• Irregular breathing: Try to maintain a consistent breathing rhythm.

Exercises

Breathing exercises are not only beneficial during riding but also for daily life. Yoga and Pilates contain many exercises that can improve breathing capacity and technique for cyclists.