Thinking and Breathing

Sometimes when racing we hit a barrier of speed where everything around us becomes blurry and we suddenly feel out of control.  I have quizzed many top riders on this phenomenon and all of them have experienced it at one time or another.  Some have even credited this as the cause of major get-offs. 

This phenomenon is common to a variety of endurance athletes and can be linked to a lack of oxygen.  Often when pushing top speeds we tighten up on the bike and tend to take shallower breaths.  This in turn leads to a degree of light-headedness caused by poor oxygen-carbon dioxide exchange in the lungs.  This interrupts our ability to focus and slows down our ability to respond to the obstacles on the track. 

The most common breathing technique is to inhale by expanding our chest. This leads to shallow breathing in the upper lobes of the lungs and is not the most effective way to fill the lungs and oxygenate our blood.

The best way to breath is by using the diaphragm. The diaphragm is the muscle located under the lungs and is designed to expand the lungs and draw air into them.  To use the diaphragm effectively, think about drawing air into the bottom third of your lungs as you expand your belly like a balloon. You will notice a deeper more fulfilling sensation as your lungs fill completely with air.

Another trick is to exhale forcefully when you know you are going to need more oxygen.  This helps empty the lungs so you can breath in more fresh air.  By forcing the air out of your lungs you develop a more complete, efficient breathing cycle.  This comes in handy during a hard charge or after a crash when your oxygen consumption is at a peak.

New habits are hard to do consistently.  Incorporate practicing this into all of your training.  When riding, spend some of your practice time focusing on breathing.  Find spots on the track where timing is important or strength is important and develop a breathing pattern to match the need. 

On race day take a few moments before each race to sit quietly and practice breathing through your nose with the diaphragm.  Use this time to relax your body and get yourself in the right frame of mind.  Try taking slow full breaths during the last minute before the gate drops. This will help you stay loose, focused and ready to react when the gate drops.  Keep reminding yourself to breathe with the diaphragm throughout your moto and return to it if you notice incorrect breathing. 

Remember, short shallow breaths don't completely fill or empty the lungs and will dilute incoming oxygen with carbon dioxide.  Deep full breaths keep you oxygenated, strong and focused.

Dr. Mark utilizes the highest quality supplements and products available. For more information:

drmark@proactivehealthcare.net   or  408-294-4074

Copywrite 2007 Dr. Mark Lucas, D.C.