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Inspiratory Muscle Training Device

How can I improve my breathing while cycling?

I’ve made huge gains using Airofit for one year now. Here is the link to my initial review and don’t forget there is an Airofit Discount Code: “Brendan”

Just like any other training that you’re going to undergo for cycling, whether weight training, interval training,

”training” your nutrition, or respiratory training, CONSISTENCY IS KING.

If you use Airofit once a week, the results will probably be horrible. However, even just 5 minutes a day can maintain your gains and help you improve your respiratory strength and learn how to breathe while cycling.

Consistency has been my biggest problem in using Airofit. I’m riding, I’m in the gym working on strength, I’m working 50-60 hours a week, blah blah blah. I need to make 10-20 minutes a day!

It is key to get one session in first thing in the morning. 5 minutes, MAKE IT HAPPEN.

Sometimes when you’re back from a 5 hour ride, breathing training is the last thing I want to do, but there are gains to be made. Do it!!! And now, with this cycling specific breathing program, I feel held more accountable. My consistency isn’t perfect, but it’s getting way better.

The goal is to work up to 20 minutes a day. I told Airofit that I have 10 minutes a day, but they went ahead and made a respiratory training program with 20 minutes a day, and it really motivates me!

Let’s get into the details of the Airofit Training Plan For Cycling.

Airofit Training Plan

How do you increase your lung stamina?

There are two modules in the respiratory training program: Event Preparation and Maintenance.

Event Preparation is 8 weeks, which is used in order to get an athlete ready for a competition on day 56.

While preparing, you are working up to being able to complete programs on Expert level when training breathing while cycling, so I would recommend starting with Event Preparation, as you will make more gains in comparison to the Maintenance program.

Working up to Expert is an great goal, as it is EXTREMELY tough for some of these. I never thought that I’d be able to complete some when I first started using Airofit, but I’d slowly see improvement, and the consistent training has made a HUGE impact.

The Maintenance program is built to sustain your current performance levels and you should not expect any significant change. It is half the duration of the training program and consists of two sessions per day of 5min each, and is 9 weeks in total. It has a cycle of 3 weeks, with 2 at intermediate level and one at expert to stimulate the muscles and challenge the user.

If you start the Event Preparation right after the Maintenance Program, skip the first two weeks which are Beginner, and instead, start at week 3 for Intermediate.

Overall Background and Purpose

Improve respiratory muscle power and endurance and performance
Improve control of respiratory ventilation rate
Improve core and pelvic stability
Vagal nerve activation, for parasympathetic activation and rest
Postpone respiratory muscle metabolic reflex

Anaerobic Threshold (Breath Holding) Purpose

To postpone the breathing reflex at decreasing pH blood values (increasing CO2 tolerance)
To create mental surplus at lower blood saturations
To increase joint mobility (costa-vertebra, costa-sternal, sternoclavicular )
To improve respiratory control and consciousness
To enhance blood oxygen management
Vagal nerve activation, parasympathetic stimulation before sleep
Relevant studies

The Role of Training in the Development of Adaptive Mechanisms in Freedivers
Neurocognitive Markers During Prolonged Breath-Holding in Freedivers: An Event-Related EEG Study
Acute Effects of Repeated Cycling Sprints in Hypoxia Induced by Voluntary Hypoventilation
Physiological Adaptations to Repeated Sprint Training in Hypoxia Induced by Voluntary Hypoventilation at Low
Lung Volume
Repeated-sprint Training in Hypoxia Induced by Voluntary Hypoventilation Improves Running Repeated-Sprint
Ability in Rugby Players

Respiratory Strength Purpose

To stimulate neuromuscular activation in respiratory muscles
To improve working range of the respiratory muscles
To improve strength and working range of the inspiratory breathing muscles
To enhance the core and pelvic stabilization role of the diaphragm and abs to optimize cycling
efficiency
To postpone the metabolic reflex and respiratory muscle fatigue during climbs
To increase Vital lung capacity, and decrease ventilation rate, and thereby improve energy economy
To increase the proportion of diaphragm-based breathing
To stimulate Vagal nerve activation, parasympathetic nervous system stimulation
Relevant studies

Effects of Inspiratory Muscle Training With Progressive Loading on Respiratory Muscle Function and Sports Performance in High-Performance Wheelchair Basketball Athletes: A Randomized Clinical Trial
Recent advancements in our understanding of the ergogenic effect of respiratory muscle training in healthy humans: a systematic review
Respiratory Muscle Training E-Book: Theory and Practice (A. McConnell)
Respiratory muscle endurance after training in athletes and non-athletes: A systematic review and meta analysis

Cycling training Plan PDF For Airofit

Click here to download the Airofit training plan

Airofit Discount Code

Use code “Brendan” at checkout!

Looking for more ways to improve? Make sure you check out the blog on LactiGo! Code Brendan20

Cat 4 Questions is a great YouTube Series to answer a lot of the questions that we have submitted from riders and racers like you! Contact us online if you’d like to learn more about our team or our training programs.

Airofit Respiratory Training Plan For Cyclists