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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 12-05-08, 12:50 PM   #1
dalmore
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breathing and drinking

I get winded when I take a drink while riding. I think it's the interruption in my breathing to swallow that causes it. It's a pretty quick onset and can take me a minute or three to recover. I'm not a strong enough rider to overcome that on a group ride. And yea, I'm trying to improve on my overall fitness level which will surely help. However, I'm hoping some tips might help. I've tried smaller swigs but then I end up with several interrupted breaths instead of one and I still get winded. I've also tried not drinking but then I fall off the cliff or cramp around mile 45 and never see the pack again. Suggestions?
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Old 12-05-08, 12:53 PM   #2
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When it's hot and the group is up ahead , racing that hill - is when I notice a problem with hydration.. Pause to get the bottle out of it's cage causes me to gain some distance. So, sometimes when needed, I skip on hydration..
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Old 12-05-08, 01:18 PM   #3
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Drink a good 500 ml before you set out on your ride.
Drink well at any rest stops.

When I need to drink on the bicycle, I usually pick the top of a hill, a flat spot, or gradual descent, so that I'm not working too hard. Then drink like you drink from a 2 litre pop bottle ... inhale deeply through the nose while the water goes into your mouth ... stop inhaling ... swallow and exhale.
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Old 12-05-08, 02:00 PM   #4
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I too have problems with this sometimes. I try to drink when I'm breathing (relatively) normally. Also - I would practice doing it while you are out riding. I find trying to control/slow down my breathing for the length of time it takes me to get my bottle out helps when it is time to actually drink.
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Old 12-05-08, 02:36 PM   #5
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Here is a trick I use to drink while working really hard (racing). I take an deep inhale, drink then exhale. THis way if you don't get it all down before you need more air you blow out the excess instead of choking. Also remember that spitting, drooling and otherwise making a mess is ok!
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Old 12-05-08, 06:48 PM   #6
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The pace in group rides and races usually varies. When there's a lull in the action, take a drink, even if you don't need it yet. If you wait till you need a drink then the pace may be too fast to take one.

You may be holding your breath while you fish for the bottle. On your solo rides practice grabbing and putting the bottle back while not interrupting your breathing or pedalling or looking down. Once you have that down you will only have to stop breathing for as long as it takes to swallow.
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Old 12-06-08, 10:41 AM   #7
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Seems a little silly to have to think about, and practice, how to drink at age 44! What a hoot! I've started paying attention to the way I drink. It's kind of hard to do it the no-thought way when I'm thinking about it. But I think my normal technique is to exhale, fill my mouth, swallow and then inhale. If I do that while biking, it certainly explains my getting winded.
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Old 12-06-08, 01:49 PM   #8
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Quote:
Originally Posted by dalmore View Post
Seems a little silly to have to think about, and practice, how to drink at age 44! What a hoot! I've started paying attention to the way I drink. It's kind of hard to do it the no-thought way when I'm thinking about it. But I think my normal technique is to exhale, fill my mouth, swallow and then inhale. If I do that while biking, it certainly explains my getting winded.
Yes, you've got to do the opposite ... inhale while filling your mouth, cease breathing for a moment (this is a very important step), swallow, and exhale ... and continue breathing as normal.
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