The Training Science PodcastAvsnitt: Physiology PROFESSOR Discovers That BREATHING Matters For Exercise & Sports - with Steve Neal
Denna veckas avsnitt är ett väldigt nördigt avsnitt om varför andning spelar stor roll för högintensiv träning. Fredrik Ericsson tipsade om avsnittet och jag tyckte det var väldigt intressant, om än ganska svårt att förstå ibland, Mycket tillbakaspolning och lyssnande igen. Det var väldigt informativt, och ni hittar såklart "Sport Science"-spellistan HÄR.
Q: What is the potential consequence of having breathing rate just go sky rocket and having less breath, less volume kind of moved per breath?
A: Basically what happens is, you start breathing quicker. We know there is a limiter, we’ve seen it off the bike. Now it’s really exaggerated past that threshold because you can’t breathe out forcefully enough to breathe back in. So you are breathing faster, but you're moving a lot of air back and forth between your mouth and lungs, but no extraction happens there. To get the oxygen into the lungs for extraction to happen we need to be able to breathe out really hard at 50 breaths a minute when we are at a test up at that level or doing hard training intervals.
Most people can´t breathe out forcefully enough.
Q: How am I gonna go train this deficiency that you’ve spotted in me?
Generally start off the bike, I use a breathing training device which covers both inspiration and expiration. It does cover all the bases. You can cover endurance, by punching the accurate tidal volume in a machine and assuming a respiration rate to it. At your threshold you are moving X liters, you put that in the machine etc etc.
Firstly, practice to breathe fast. Then we can add volume to that speed.
The ability for central drive (I.e. heart and lungs) was greater. The heart and lungs were not the limiters anymore.
"If the respiration kind of collapses on you at threshold, then you can’t actually push. And if you can’t push, your heart rate can’t go up. Cause the heart rate is gonna respond to your legs pushing. So now we move that respiration system a little bit out of the equation and now the legs can go harder, higher wattage, and you get a higher heart rate.” - 30:00 in.
The amount of air that I (the host) could blow out in one second went up 8 %. 3,94 liters to 4.25 liters. We always learn that the lungs are an over-built structure. But it's not. It’s the last thing to go. Don’t worry about it, don’t focus on it. That did not seem to be the case with this data.
With that small tidal volume that I (the host) had when I went past threshold, it was probably mostly the expiratory volume that was limiting me, in other words I’m kind of starting to breathe higher up and I’m not emptying as much as I really could have, cause I’m not trained to.
Q: If you didn’t have the money to buy one, how can you apply resistance to your breathing?
A: Deeper and more forceful nasal breathing in that zone 1-3. It’s free, but the downsides is you can’t talk. Don’t match your breathing rate with your cadence. When you pedal faster you don’t have to breathe faster.
You can increase your tidal volume by riding at zone 2 watts, and slowing down your breathing cycle. If you breathe at 2 in 2 out (seconds). Try taking it to 2,5 sec. You are lowering your rate, and breathing deeper.