If you are a cycling fanatic, you must know the importance of breathing, especially, when you ride uphill. Your lungs give up and you know how it can hinder your cycling performance and you can’t go any longer. If you learn specific breathing techniques through perfect yoga regime, then you know that you can boost your cycling performance drastically.
Let us learn about the techniques that can increase your endurance as well as boost your speed while cycling. Various breathing techniques are –
- A few days before you prepare for cycling outdoors or at least a day before that, spend some time learning to breathe properly. Simply find a quiet spot and focus on your breathing pattern. Breathe slowly and make sure you feel light-headed. This will have a massive impact on your cycling performance.
- Yoga: Yoga can accentuate your cycling performance immensely. Especially if you are going to participate in a cycling rally or any other competition, then this can work wonders in increasing your breathing performance. There are many breathing techniques of Yoga which can be helpful –
- Deep Yogic Breaths: Deep yogic breathing technique will maximize the capacity of your lungs and help your posture as well. Simply breathe through your nostrils rather than your mouth. Breathing through nostrils is effective at transporting oxygen as compared to the mouth breathing. Take deep breath, sending it to your belly so that the abdomen expands. The abdomen should expand so much that the diaphragm and intercostals muscles should also move.
- Pranayam (Alternate nostril breathing): First breathe through one nostril while closing the other one with your finger and then release the breath through the other one, while holding the one through which you inhaled. Complete the sets of alternate breathing. Around 50 sets are sufficient.
- Ardh Matsyendrasana (Sitting half spinal twist): The sitting half spinal twist will open up your chest and lungs. You could feel the air gushing into your lungs. This will increase the supply of oxygen to your lungs and this will reduce the probability of breaking down while cycling for longer hours.
- Setu Bandhasana (Bridge pose): The bridge pose is extremely helpful in opening up your lungs and chest cavity. It is very effective for asthma patients or those who encounter breathing problems. This easy posture can be vital for your cycling performance and will make you sustain for longer time without taking frequent breaks for rest.
- Performance Breathing: Specifically designed for cycling, this breathing technique will increase your endurance and cycling time. It increases the utilization of oxygen by our lungs thereby opening up our lungs and increasing their capacity. The technique is performed by following a “2,2,4” count. Each breath cycle involves two counts, holding your breath on a count of two, and then releasing it on count of four. As you start, you will follow this count. As soon as you get accustomed to it, you can increase this to “4,4,8” and then to “5,5,10”.
“Never run out of air again.”
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Tourists fined and banned from Venice for swimming in canal
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A couple from the United Kingdom had to cut their vacation in Venice short after being caught swimming in the Grand Canal.
The 35-year-old British man and his 25-year-old Romanian girlfriend were forced to return to their home in the UK on Thursday, the same day they arrived in the city, after gondoliers reported them to local police for taking a dip in the canal.
The pair were fined €450 ($529) each and expelled from Venice for 48 hours, marking the 1,136th such sanction to be handed down to badly behaved tourists in the city so far this year, according to the Venice City Police.
The unnamed couple took the plunge near the Accademia bridge near St. Mark’s Square and gondoliers at the Rio San Vidal kiosk immediately called authorities, who removed them from the water.
“I thank the gondoliers for their cooperation and timely reporting,” said Venice Security Councillor Elisabetta Pesce in a statement published by city authorities on Friday.
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“Venice must be defended from those who disrespect it: protecting the city means ensuring decorum for residents and visitors who experience it with civility.”
Swimming in the Venice canals is prohibited for a variety of reasons, including the intense boat traffic and the cleanliness — or lack thereof — of the water, according to the city’s tourism ministry.
Of the 1,136 orders of expulsion from the city so far this year, about 10 were for swimming.
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Tourists take photographs on the Rialto Bridge in Venice, Italy, on Saturday, April 8, 2023. Italy’s upcoming budget outlook will probably incorporate a higher growth forecast for 2023 followed by a worsened outlook for subsequent years, according to people familiar with the matter. Photographer: Andrea Merola/Bloomberg via Getty Images
Rising waters and overtourism are killing Venice. Now the fight is on to save its soul
“Since the beginning of the year, we have issued a total of 1,136 orders of expulsion for incidents of degradation and uncivilized behavior,” Venice local police deputy commander Gianni Franzoi said in a statement shared with CNN.
Poor visitor behavior is one of the worst byproducts of overtourism, Franzoi said, and incidents are on the rise.
In July 2024, an Australian man was fined and expelled for diving off the Rialto Bridge after his friends posted about it on social media.
The year before, two French tourists were fined and expelled for skinny dipping in the canal under the moonlight. In August 2022, a German man was fined and expelled for surfing in the canal.
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Aerial view of the plagued ghost island of Poveglia in the Venetian lagoon
‘Haunted’ Venice island to become a locals-only haven where tourists are banned
Venice’s authorities have been trying to balance the need for visitor income with residents’ demands for a city that works for them.
Day trippers now pay a €10 entrance fee on summer weekends and during busy periods throughout the year.
The city has also banned tour groups of more than 25 people, loudspeakers and megaphones, and even standing on narrow streets to listen to tour guides.
“It was necessary to establish a system of penalties that would effectively deter potential violations,” Pesce said when the ordinance was passed in February.
“Our goal remains to combat all forms of irregularities related to overtourism in the historic lagoon city center,” she added.
“The new rules for groups accompanied by guides encourage a more sustainable form of tourism, while also ensuring greater protection and safety in the city and better balancing the needs of Venice residents and visitors.”