Racer X Virtual Trainer

I have been training in addition to and because of my riding, for about 2.25 years now (thanks Seiji!). Ever since I found myself able to ride so much better due to my increasing fitness, I have had one problem.

I just can't "push" hard like I could as a kid. I sucked as a kid and was only really fast between crashes, those came often too. But I could give 100% no problem. Now it seems anything over 80-85% and I am winded and my heart is going crazy within half of a lap.

I only have this problem on the track. Almost never ever when I am riding or racing in the woods. But, I also rarely go out and try to really charge on the track. I am usually trying to hold a pace for an hour or something like that.

The first time I learned that my problem on the track might be related to breathing was at an arena cross this time last year. one lap maybe less and I was toast arms like noodles grasping for air and hot. One of the pros told me I was probably holding my breath. I thought about it a little but haven't really had a chance to examine the issue since I don't charge real hard that much.

Then yesterday an old ex local pro friend of mine came back out to ride for the first time in years and he and I were playing around. Trying to keep in front of him took everything that I have, and the same issue I had at the AX (not quite as bad though) showed up. The friend and I were talking and I told him how I am in close to the best shape ever, can ride at 85% on this track for an hour or more, and can go a full 2 hr hare scramble with energy left over, so why am I beat after half of a lap.

Well he reminded me that to perform you have to breathe. To make a long story two or three sentences longer, I am wondering if there are any proven practice techniques for breathing while riding. Surely someone else has had this problem and overcome it. Do you guys have any suggestions?

Thanks

I don't think there is any magical answer here. The best part is you have (possibly) identified the problem. Next time you are riding, consciously pay attention to your breathing. Don't make it difficult. Either you are or you are not.

_________________
Tim Crytser
Your Virtual Trainer
www.racerxVT.com

Believe it or not, most individuals don't know "how to breathe"! In the human performance world there is a concept known as Diaphragmic Breathing (aka-Belly Breathing) where you teach yourself how to breathe through your belly verses your chest. When you breathe through your chest, you only inhale about 20-25% of your lung capacity, where when you breathe through your belly, you will can literally inflate your entire lung capacity.

Here a a few ways you can "teach yourself" how to breathe:
1. Lay flat on your back and put one hand on your belly button, one on your chest. Focus on filling up your belly with air prior to allowing the air to fill up into your lungs (i.e. your chest). It is tougher than it sounds. You will realize that you are wired to breathe ineffeciently.
2. After you become more effecient and filling your belly first, then focus on completely exhaling all of the air in your lungs. By gently pressing on your chest when you exhale, you will notice that you don't get rid of the old air completely, this doesn't allow room for fresh air full of oxygen to feed your working muscles.

Here is a video that I shot that illustrates the drill: http://www.youtube.com/watch?v=VMNo2oois94

There are a few advanced drills that you can do, but for right now give that a try and let me know how it goes for you. Once you have these drills mastered, I will be happy to provide you the advanced drills.
-Robb Beams

Robb,

Thanks for the reply. I havent put much time into it yet, about a minute, but sitting here in my chair breathing along with your video, I get super lightheaded. What is that all about?

Be careful there big boy! By focusing on your breathing - especially breathing deep through your belly, you will notice that you don't purge yourself of all the old air. As you just experienced, it is important that you both exhale and inhale for maximum oxygen uptake. Think about this, if you are getting light headed when you are sitting there, think about how "shallow" you are breathing when you are on the bike.

Continue to work on this breathing drill every night when you lay down. As you become more relaxed with the drill, you will notice that you fall asleep much quicker (due to the extra oxygen you are taking in).

Be patient and enjoy the journey! Let me know when you are ready for the next phase.
-Coach Robb