Summary
The Ask a Cycling Coach podcast tackles the question of whether inspiratory muscle training (IMT) and respiratory muscle training can make cyclists faster. The hosts discuss popular devices like AeroFit and PowerBreathe that restrict breathing to strengthen respiratory muscles. The theory is that more efficient breathing muscles require fewer resources, leaving more energy for pedaling. The hosts review the science, noting that the standard protocol involves 30 deep breaths once or twice daily, separate from on-bike training. They caution against using these devices during rides, as it would likely compromise training quality. While the research shows modest improvements in time trial performance, the hosts conclude that IMT should only be considered after all fundamental training is optimized, making it a marginal gain rather than a game-changer. The episode also covers stage race preparation for SingleTrack 6 and tips on balancing life with training.
Key Points
- IMT devices like AeroFit and PowerBreathe restrict breathing to strengthen respiratory muscles
- The theory is that stronger breathing muscles use fewer resources, freeing energy for legs
- Standard protocol is 30 deep breaths 1-2 times daily, separate from bike training
- Using breathing devices during rides compromises training quality and should be avoided
- Research shows modest improvements but the mechanism is not fully understood
- IMT does not improve VO2max or lactate threshold -- standard performance markers remain unchanged
- Best suited as a marginal gain for well-trained athletes already optimizing all other variables
- More beneficial for time trials and endurance events lasting over two hours
Key Moments
How IMT devices work for cyclists
The hosts explain the theory behind inspiratory muscle training for cycling. Stronger breathing muscles use fewer cardiovascular resources, freeing more blood and oxygen for the legs. Standard protocol is 30 deep breaths 1-2 times daily, separate from bike training.
"The goal is to improve the efficiency or basically like the endurance and strength of the muscles that are involved in breathing. And the concept here is that."
Do not use breathing devices during rides
The hosts caution against using IMT devices while riding, as it would compromise training quality. Breathing restriction during high-intensity efforts reduces the training stimulus for cycling-specific adaptations.
"If you do it in conjunction with, like if you're using it while you're riding your bike, chances are you're just nerfing any sort of gains that you could be getting from training at a higher intensity."
IMT is a marginal gain for already optimized athletes
The discussion emphasizes that IMT devices like AeroFit and PowerBreathe should only be considered after all fundamental training is optimized. The gains are real but small, making this a marginal tool rather than a game-changer.
"Is there something to it at all? Is it a marginal gain? Or could it have potential maybe for someone with relatively underdeveloped lungs or breathing problems?"
