Locomotor And Diaphragm Muscle Fatigue In Endurance Athletes Performing Time-Trials Of Different Durations

“Fatigue in leg muscles might differ between running and cycling due to inherent differences in muscle activation patterns. Moreover, postural demand placed upon the diaphragm during running could augment the development of diaphragm fatigue.”

Conclusion:

“Diaphragm fatigue likely resulted from the large ventilatory load which is characteristic for both exercise modalities and which was higher in 15TTs than in 30TTs (+27 %, p < 0.01) while postural demand appears to be of less importance.”

Read Locomotor and diaphragm muscle fatigue in endurance athletes performing time-trials of different durations >

Inspiratory Resistive Loading Improves Cycling Capacity: A Placebo Controlled Trial

“Respiratory muscle training has been shown to improve both its strength and endurance. The effect of these improvements on whole-body exercise performance remains controversial.”

The objective of this study was to “assess the effect of a 10 week inspiratory resistive loading intervention on respiratory muscle performance and whole-body exercise endurance.”

Conclusion:

Ten weeks of inspiratory resistive loading attenuated the heart rate, ventilatory, and perceptual response to constant workload exercise, and improved the cycling time to exhaustion. Familiarisation was not a factor and the placebo effect was minimal.”

Read Inspiratory resistive loading improves cycling capacity: a placebo controlled trial >

IMT Improves Cycling Time-Trial Performance And Anaerobic Work Capacity But Not Critical Power

This study “examined whether inspiratory muscle training (IMT) improved cycling time-trial performance and changed the relationship between limit work and limit time, which is described by the parameters critical power and anaerobic work capacity.”

Conclusion:

“These data provide novel evidence that improvements in constant-power and cycling time-trial performance following IMT in cyclists may be explained, in part, by an increase in anaerobic work capacity.”

Read IMT improves cycling time-trial performance and anaerobic work capacity but not critical power >

Effects Of Inspiratory Muscle Training On Time-Trial Performance In Trained Cyclists

“We evaluated the effects of specific inspiratory muscle training on simulated time-trial performance in trained cyclists.”

Conclusion:

“Results support evidence that specific inspiratory muscle training attenuates the perceptual response to maximal incremental exercise. Furthermore, they provide evidence of performance enhancements in competitive cyclists after inspiratory muscle training.”

Read Effects Of Inspiratory Muscle Training On Time-Trial Performance In Trained Cyclists >

Pressure Threshold IMT Improves Submaximal Cycling Performance

“Improvements in submaximal endurance performance have been reported following 4 weeks of respiratory muscle training comprising isocapnic hyperpnea (Boutellier et al., 1992).  The purpose of the present study was to examine whether similar effects would be observed using resistive, flow independent loading of the inspiratory muscles.”

Conclusion:

Whilst preliminary in nature, these results indicate that resistive, flow independent inspiratory muscle training improves submaximal exercise performance in endurance trained subjects. Furthermore they add credibility to Boutellier’s assertion that, “the respiratory system is an exercise limiting factor in normal, endurance trained subjects.”

Read Pressure Threshold IMT Improves Submaximal Cycling Performance >

Respiratory Muscle Activity During Simultaneous Stationary Cycling and IMT

“The purpose of our study was to determine the effect of IMT on respiratory muscle EMG-activity during stationary cycling in the upright and drops postures as compared to IMT performed alone.”

Conclusion:

“These results support our hypothesis in that IMT while cycling increases respiratory EMG activity to a significantly greater extent than performing IMT solely at rest, suggesting that the combination of IMT and cycling may provide an additive training effect.”

Read Respiratory Muscle Activity During Simultaneous Stationary Cycling and Inspiratory Muscle Training >

Women’s eliteVELO Cycling Race Team and POWERbreathe

Through our main UK distributor, HaB Direct, POWERbreathe are proud to be sponsoring this women’s development and performance road racing team, eliteVELO Kalas Sportswear Cycling Race Team.

The team consists of 6 enthusiastic and highly talented riders: Alice Miller, Frankie Morgans-Slader, Hester Stembridge, Jenny Powell, Julia Hesselberg and Sophie Black.

This weekend at Finlake Lodges in Newton Abbott the team met up for their first training camp together, beginning on Friday night (27th Feb) where the team received their training gear, courtesy of their sponsors POWERbreathe, KALAS Sportswear UK kit, LAZER HELMETS and Power Tap.

We gave each of the girls a POWERbreathe Plus, and one of the reasons POWERbreathe Inspiratory Muscle Training will be of benefit to this team of cyclists is because the hunched position they cycle in makes breathing more of a challenge. This hunched position creates breathing problems as the contents of the abdomen become compressed and push up against the diaphragm, the main breathing muscle. This restricts normal movement of the breathing muscles and makes breathing feel much harder.

POWERbreathe exercises the inspiratory muscles, training them to become stronger as the girls breathe in through the adjustable resistance. This daily training improves their breathing strength and stamina and reduces fatigue, which means they’ll also find they’ll be able to cycle for longer with less effort – all because they’ve been ‘working out’ their breathing muscles which are often neglected.

Another reason POWERbreathe training will be beneficial to the girls is because research has shown that ‘oxygen uptake in respiratory muscles differs between men and women during exercise’, with respiratory muscles in women consuming a greater amount of oxygen than men. Another study also found that ‘women have greater shortness of breath than men when exercising due to greater electrical activation of their respiratory muscles’.

Read more about POWERbreathe breathing training for cyclists >

The team, brought together by coaching company eliteVELO, will be competing at regional and national events including the Women’s Team Series and you can follow their progress on the team’s website, on Twitter, Facebook and here on POWERbreathe, where we also hope to bring you more photos by the team’s official photographer, Richard Fox Photography. In the meantime take a sneak peek of Richard’s EliteVelo Kalas CRT Cycling Shoot.

Matt Bottrill – my goal of winning the National 25-mile Champs

All photos courtesy of: Larry at Velouk.net

Matt Bottrill, POWERbreathe user and time trialist, has won the National 25-mile Time Trial Championships in Cumbria! The event he’s always wanted to win.

Here’s his review of his success, in his own words…

“I’ve finally pulled it off National champ for 25 mile’s. The event I’ve always wanted to win. Thanks for all your help and support.

As I write this I still can’t stop smiling, even if I feel like I’ve been run over by a bus. The mental build up and training reaches its climax when you ride a National Championship. And the day after if it’s gone to plan I always feel wasted!!

This weekend after 18 years of trying to win the Blue Ribbon event of time trialing I finally took the top step and reached my dream of winning the Men’s National 25 mile championships. Ever since I turned senior it’s always been my number one target. It’s been a hard road getting here, but I’ve never given up hope that one day I could pull off winning. All the great legends of time trialing have won the race (Alf Engers, Eddie Atkins, John Pritchard, Chris Boardman, Graham Obree, Stuart Dangerfield, Chris Newton, Jason Macyntyre and Michael Hutchison to name but a few) and it’s great to have joined the club with some of the best time trialists that Great Britain has ever produced.

I’ve had so many top 5 places and medals I’ve lost count but to finally pull off the win is a moment in my cycling career I will never forget. It’s fair to say I could quite happily retire tomorrow, and know I’ve done everything I’ve ever set out to do in cycling. It proves that you should never quit no matter how long it takes. Always have the belief that you can reach your dreams. It takes a lot of hard work and commitment but with the right approach, dedication and backing anybody can reach their goals. I’d like to take this opportunity to thank all my Family, Friends, Supporters and Sponsors for all of your support on the journey…”

Now on to the race…

One hundred and twenty riders would take the start. The event was held in Cumbria on some of the most beautiful roads for racing with the scenic views.

The first rider would set off at 8am in torrential rain – the first few riders would get the worst of the conditions. The times being posted where a good indication that it was going to be a really hard day’s racing.

The final 10 rides would set off at 2-minute intervals and it was super Vet Charles McCulloch www.drag2zero.com, 49:58 who’d set a standard so high that only two riders would be able to beat it.

The final few riders came, but no rider would match the time of McCulloch. It was the last two riders to start who would have the greatest battle: Matthew Clinton (Mike Vaughan Cycles) and Matthew Bottrill (www.drag2zero.com) to decide the champion. At just 6 miles it was Bottrill who took charge with a 16 seconds advantage over Clinton and who’d push hard all the way until the finish.

With a winning margin of 41 seconds over the flying Clinton, Bottrill punched the air with joy has he crossed the finish, with a new course record time 48:15 to Clintons 48:56!

Here are the Top 3 Winning Times:

  • 1st Matthew Bottrill (www.drag2zero.com) 00:48:15
  • 2nd Matt Clinton (Mike Vaughan Cycles) 00:48:56
  • 3rd Charles McCulloch (www.drag2zero.com) 00:49:58 We’d like to congratulate Matt on achieving his dream of winning the National 25-mile Championship and on setting another new course record!

Matt is already a multi-national time trial champion and Drag2Zero.com team rider and he’s been using the POWERbreathe K5 with Breathe-Link Software to help improve his breathing strength and stamina and time trial performance.

Training the inspiratory muscles with POWERbreathe should be a part of every time trialist’s training as POWERbreathe has been shown to reduce breathing fatigue and improve cycling time trial performance by approximately 4.6% – the equivalent to slashing 3-minutes off a 40k time trial.

Read more about POWERbreathe breathing training for cyclists, or if you’re a cyclist and are already using POWERbreathe, then please leave a comment here or on the POWERbreathe Forum, Facebook or Twitter as we’d love to hear about how you’ve benefited from this breathing training. You can also read more about POWERbreathe and cycling training in the Blog’s Cycling category.

A POWERbreathe K5 for Matt Bottrill, Champion Time Trialist

Courtesy of Brian Hall/Aende Photography

Matt Bottrill is a multi-national time trial champion and Drag2Zero.com team rider and he’ll be using the POWERbreathe K5 to help improve his breathing strength and stamina and time trial performance.

Matt is training hard towards the British Time Trial championships in June and has already started the season this year with a record-breaking ride where he shaved a minute off his previous record.

Matt has since gone on to the first round of the National Time Trial Series in Essex where he competed with the country’s other top riders over a distance of 25.5 miles, crossing the line with a new hill climb record and over two-minutes to spare over the competition. He then went on again to smash a course record in Coalville Wheelers 10, winning the 10-mile time trial in 20’50 – 1’25 off the previous record!

Matt’s training with Drag2Zero.com (specialists in cyclist wind tunnel testing and product development) has already proved hugely beneficial, but one area of training that is often neglected in sports training (although less so now as more positive research in favour of IMT is published) is the training of the inspiratory muscles. Stronger inspiratory muscles results in an improved sports performance, a reduction in whole body effort (making exercise feel easier), and faster lactate clearance.

Matt will be training his inspiratory muscles using the POWERbreathe K5 with Breathe-Link Software to exercise and strengthen his inspiratory muscles. In a scientific trial inspiratory muscle training using POWERbreathe reduced breathing fatigue and improved cycling time trial performance by approximately 4.6% equivalent to slashing 3-minutes off a 40k time trial.

Matt will be running a fully UCI compliant position during his racing which requires the rider to adopt the standard positions (support points, tip of saddle behind bottom bracket, position of hands on the handlebars, overall rider position). This means Matt will be racing in the traditional hunched position, which will immediately create breathing problems thanks to the contents of his abdomen being compressed up against his diaphragm, restricting normal movement and making breathing feel much harder. In fact, research has shown that cycling as little as 20km at race pace induces significant fatigue of the inspiratory muscles. POWERbreathe targets the inspiratory muscles, strengthening them by around 30-50% and improving their stamina which in turn will significantly help to eliminate breathing fatigue.

We look forward to receiving news from Matt about his POWERbreathe training and his time trial performance, and after he’s been using the POWERbreathe K5 for about 4-6 weeks, we’ll update you.

Read more about POWERbreathe breathing training for cyclists, or if you’re a cyclist and are already using POWERbreathe, then please leave a comment here or on the POWERbreathe Forum, Facebook or Twitter as we’d love to hear about how you’ve benefited from this breathing training. You can also read more about POWERbreathe and cycling training in the Blog’s Cycling category.

South Korean track cyclist, Ho Sung Cho trains with POWERbreathe

Apsun Inc, our POWERbreathe friend and distributor in Seoul, South Korea have sent us news that they’ve been working with South Korean track cyclist, Ho Sung Cho from the Seoul Cycling Team. Ho Sung Cho was the national athlete at the Guangzhou Asian Game in 2010 and later in the London Olympics in 2012 where he competed in the Men’s Omnium.

In track cycling events the Omnium falls into the category of an Endurance race, as opposed to a Sprint race, and challenges the rider’s stamina with its 6 events raced over two days. Omnium racers train and race hard both on the road and on the track. Apsun Inc will be working with Ho Sung Cho, offering training advice as he begins his POWERbreathe Inspiratory Muscle Training to help improve his cycling performance and endurance.

POWERbreathe is the ideal training partner for helping Ho Sung Cho train for these challenges, as in scientific studies Inspiratory Muscle Training:

  • Improved cycling time trial performance by 4.6% – equivalent to slashing 3-minutes off a 40k time trial
  • Enabled participants to cycle for 33% longer and with lower sense of effort
  • Increased strength & endurance of inspiratory muscles by 30 – 50%

Links to this Inspiratory Muscle Training research can be found on our website.

Apsun Inc. have promised to keep us all updated with progress of Ho Sung Cho’s training and performance, which we’ll post on the blog when we have more news.

In the meantime, read more about why you should include POWERbreathe IMT as part of your cycling training, or if you’re a cyclist and are already using POWERbreathe, then please leave a comment here or on the POWERbreathe Forum as we’d love to hear about how you’ve benefited from this breathing training. You can also read more about POWERbreathe and cycling training in the Blog’s Cycling category.