As we begin to sprinkle in some intensity on the bike here in the base phase of training, it's incredibly important to begin to understand how to apply some of the main focuses in strength training to helping us ride stronger and longer.
Let's take a look at the most fundamentally important aspect of a strength training program, which most programs either ignore or just fail to train: breathing.
Importance of breath work
When we hear the term "breath work," our minds often jump to either meditation or something like Wim Hoff breathing. While these two schools of breathwork do have some benefits, they pale in comparison to the huge returns we can get simply by learning how to inhale and exhale more effectively and to move air intentionally within the torso.
That may sound odd, but many of us are stuck in poor breathing habits!
Thanks in large part to how we spend our days taking the "easy route" to get air in and out, the vast majority of us keep our stress levels higher and hold our diaphragm, pelvic floor, and head out of alignment.
We tend to use our accessory breathing muscles in our neck and shoulders, when we should in fact be using the primary breathing muscles between our ribs, while getting movement and mobility through our upper-mid backs, low backs, and even pelvis.
Learning how to dial down the accessory breathing muscles of the neck and shoulders and learning how to get better back body and lower back expansion when we inhale will not only help us get air in more easily (and more air, at that!), but will also help us earn better control of our heart rate, a massive benefit to endurance athletes!
Putting breathing exercises into practice
Over the past five weeks, some of our group coaching members have been carefully working on Kettlebell Low Reach Breathing as part of our strength session warmup sets. This innocent-looking drill actually packs a really powerful 1-2-3 punch:
Helps us learn how to separate reaching from the shoulder (serratus anterior muscles) from reaching by rounding the upper back
Realigns our diaphragm, pelvic floor, and glottis (a diaphragm we can use to close off our breathing, like trying to blow up a balloon with no hands), which allows us to reset the system and get them working better together
Focuses on back body expansion breathing
We've also been working on Crocodile Breathing at the end of each strength training session, which helps us to really tune in to getting back body expansion with our breathing after a little bit of work. This sandwiching of strength work between breathing exercises lays the foundation for improved performances on the bike and improved posture.
Putting these exercises into action on the bike takes a tiny amount of thought and has an immediate impact on how we feel.
How to do it:
Sit on the bike with your hands on the hoods, relax your arms, and reach long (like for the Reach Breathing exercise). You should feel your neck become a little more giraffe-like, less crane- or turtle-like, and more relaxed.
Tuck your chin back a little and think about keeping your ears, shoulders, and hips in a straight line while keeping your gaze 25 feet ahead (most will find the cue "gently show me the Superman logo on your short" a good cue).
Breathe in your nose, filling your mid-back, sides (under your armpits and flanks), and lower back, keeping your arms reaching but elbows relaxed.
Breathe out your mouth, pushing the air out slowly from below your beltline up.
That's it!
Through the next few weeks, try being mindful of your breathing on the bike during warmup and recovery intervals, and slowly watch the magic unfold into your harder efforts. You'll notice that you can better bring your heart rate down after the hard efforts and that you're sitting far more comfortably on the bike!
At BaseCamp, we believe that every cyclist has the potential to achieve greatness, no matter where they start. Our mission is to create a community-driven training environment where cyclists and triathletes of all levels can train together, support each other, and grow stronger, faster, and more confident in their abilities. Our cycling training programs are expert driven and tailored to your needs. Whether you're a seasoned pro or just getting started, BaseCamp is where you belong.
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