Training & Nutrition - Breathing question

Hey all.

I did a search to try to find some info on this topic but couldnt seem to find anything. I like to warm up for a good 25-30 mins before i start to climb which has made it much easier for me to climb longer and harder without having too much pain in my legs and chest, but there are times even after ive properly warmed up that my legs give me a good burn while im climbing(which i actually enjoy) I have heard that if you breathe in through the nose and out through the mouth that it allows your body to secrete less Lactic Acid into the muscles. Is this true? are there proper breathing methods to use while im bustin my butt on the concrete? Any help would be appreciated.

thanks

Brandon:thumb:

I would think the best method would be the one in which you can get inhale and exhale as much oxygen as possible. This means your method of breathing in via nose and out of your mouth would only restrict performance. IMO breathe which ever way you can. If you knock out some VO2 max intervals, you'll soon find that breathing in via your nose isn't going to cut it... ;)

Yes, there are proven methods.

1) Fill your belly first, then your chest: breathe so you look like you're pregnant. If you aren't doing this now, it will seem unnatural at first but you'll quickly get used to it. This will slow and deepen your breathing.

2) Get your posture right. Straighten your back. This will open your chest. Imagine that you have a helium balloon attached to the back of your helmet. This will straighten your neck and help open your airway.

3) Open your mouth wide, really wide. This will make you drool on your top tube, but so what. Not as unsightly as having snot in one's mustache. Climbing isn't always beautiful.

You are absolutely correct that breathing in through your nose will slow lactate accumulation. However the reason for this is that you won't be able to climb hard enough to get anywhere near lactate threshold. It's like putting a governor on your body. If that's the program, much simpler to wear a HRM and just keep your HR down while breathing normally through your mouth.

1) Fill your belly first, then your chest: breathe so you look like you're pregnant. If you aren't doing this now, it will seem unnatural at first but you'll quickly get used to it. This will slow and deepen your breathing.

Yes, breathing deeply rather than quickly is more effificient, since increased breathing rate amplifies anatomical dead space. At lower intensities, we respond primarily by breathing more deeply. At some point, you need more air, and your lungs are already filling as fully as they can. Add to this the increase above the ventilatory threshold, and you will be breathing much more quickly.

Diaphragmatic breathing is actually less efficient than just doing whatever seems natural (ACSM). If you're riding hard, you're going to breathe hard, and you'll get the most airflow through your mouth.

Okay great, thanks alot for the insight everybody!

Try to take an extra deep breath every 10 or 12 pedal strokes. This will change the leg in which you inhale and exhale on, helping slightly with recovery. Concentrating on this will also help to take your mind off the pain.

Try to take an extra deep breath every 10 or 12 pedal strokes. This will change the leg in which you inhale and exhale on, helping slightly with recovery. Concentrating on this will also help to take your mind off the pain.

yeah, ive been doing this, and it works great. the more i focus on my breathing the less time i have to focus on the burning in my legs, great method.

thanks mate:thumb: