Simulate Altitude with Yoga breathing for Training cyclists

Simulate Altitude with Yoga breathing for Training cyclists

Sports are becoming more and more intense, with the distances and speeds becoming more and more extreme. Athletic careers are also becoming shorter and sponsorships competed for intensely by race organisers and athletes. Amateur athletes are competing in Ironman and Ultra distances with less and less training and guidance and injuries and health problems are becoming more pronounced.
At the same time advances in sports science are leaping forwards and competitors are exceeding their wildest expectations!
Where do we start when we decide to train for events, and how can we introduce the positive effects of exposure to Altitude to our programs?

The effects of using 82 Simulated Altitude Training are felt very quickly and do not rely on additional training hours, a massive plus for endurance event participants who may find it difficult to complete training schedules that involve large amounts of training!
The 82 Simulated Altitude Training exercises can be practised from the home, office, plane or hotel and complement existing programs due to the focus on improved recovery and aerobic efficiency at a cellular level.

The most effective Simulated Altitude Training exercise is the Exhale Stretch Count (ESC). This exercise promotes oxygen release to the bloodstream and an improved lactate buffering capacity.
Difficult to master, the ESC requires a minimum of 3 days and results are felt at the 4-5 day mark.

Note: Train at a low endurance heart-rate on the days you practise Exhale Stretch Count (ESC)

1

a) Seated comfortably, place the right hand on your chest and the left hand on your belly
b) Place a stopwatch or timer next to you and set it to 4 minutes
c) Watch your hands and reduce the volume and speed of your breathing for 4 minutes. Your hands should not visibly move and after a minute or so you will feel a slightly uncomfortable lack of air.
Maintain this uncomfortable yet manageable lack of air for the full 4 minutes.
Note: This lack of air simulates altitude but is very safe because the heart-rate is low

Seated-with-hands-arrows

2

a) At the end of 4 minutes, stop the timer and reset it
b) Then take a small inhale, exhale then hold your breath and time this exhale-block with your stopwatch
c) Make a note of this breath-hold time

Noddy-image-2

3

4

Continue on and repeat this cycle 3 more times, each time improving your exhale-block time by 2-3 seconds.

When the 4 series are finished;
a) Stand up and have a glass of water if you feel thirsty
b) Inhale, exhale, then hold your breath and walk in a straight line or around the room counting the steps until you reach your maximum number
c) Take note of this number
Each day increase your steps by 5

After practising this for 4 days you will feel a noticeable lightness and improvement in your breathing and a general sense of wellbeing. Well worth the hard work!

Walking
This exercise has improved countless numbers of runners and cyclists develop their performance while improving muscular efficiency and recovery.