Nose Breathing
Introduction Following on from my N=1 series of becoming a stronger cyclist for less than a cup of coffee a day, it was time try something new. I regularly listen to the Roadman Podcast, whose interview with Dr Andrew Sellars on breathwork got my attention. Dr. Sellars explains that training the diaphragm and intercostal muscles can boost a cyclist's functional threshold power by up to 6%. The episode details how managing CO2 levels through nasal breathing and using a 30-breath resistance protocol can delay fatigue and improve overall cycling performance. The protocol from the French study Sellers references ran for 48 weeks, broken down into eight six-week blocks: diaphragmatic breathing and nasal breathing first, then coordination work, then resistance training, then aero-position-specific breathing. The pro cyclists in that cohort increased tidal volume from 6.5L to 7.7L, a 10% improvement, and averaged 6-8% FTP gains. Summary of the known Benefits With some help from AI...