By now, you know I write for the sport of amateur cycling that includes club riding and amateur racing. Therefore, what I present is not likely to match the scientific preciseness to win a “Tour” of anything, but simply to enjoy touring anywhere.
            On the subject of breathing, most experienced trainers and cyclists agree that breathing out slower than breathing in makes good sense. Timing a 3/2 ratio of out to in with a comfortable cadence can produce significant improvement in performance especially during climbs.
            Some researchers have found that nasal breathing helps to develop diaphragm strength, but most limit the practice to just that, practice. I hold pursed lip breathing in the same regard. Practice what you will, but when you really want a large a volume of air to stay with or lead a group, open your mouth and suck in as much as you can using a three out to two in ratio.

Comment: 
             Dr. Grant, you have mentioned and have written about people passing on the right when riding in a group and the problems it can cause. A couple of weeks ago when the club with whom I ride went to Avila, we had a large group of riders, and I must admit that at times I was both embarrassed and frightened by the way some of our riders rode as a group. 
            Perhaps you could write something about skills while riding with a large group on the road. Some of the things I noticed were basic. Perhaps a list is a better way to convey my thoughts.
 
1.  Riders seemed to ignore high speed traffic, especially on Hwy. 166. They rode right out into the traffic lane from the shoulder causing cars to have to slow. The traffic on 166 moves at least 60 mph and some of the riders seemed oblivious to the cars.
 
2.  When "car back" is yelled out, several riders riding 2 or 3 abreast did not move over for traffic.
 
3. Perhaps before a group ride, the ride leader should go over a few of the skills or protocols for riding safely and courteously in a group.
 
Let me know what you think.   Steve Powers

Response:
            Thanks for your letter, Steve. Your points are very important. All of us, young and old, should welcome constructive comments about safety.
            I have already written quite a few Quick Tips on safety including my most recent one, Quick Tip No. 193, "Car Back", but I will write an article for bestbrandbicycles.com on the subject of "Rules of the Road" for bicycle clubs. In the meantime, I for one will put your excellent third point into practice. I will go over the rules with the group for any ride I lead before we leave our starting point.

Sincerely,
Gene

            Shouting "Car Back" is included in "Rules of the Road" for many bicycle clubs. It's how riders at the rear of a group let others ahead know that a vehicle is approaching from behind the group. If a cyclist ahead doesn't pay attention to "Car Back" and is hit by the car, he might also cause others who are riding close to him to go down.
            Not all clubs shout "Car Back", because their "Rules of the Road" oppose side by side riding particularly on busy roads when bike lines are narrow. If you are riding with a club, why not periodically review its "Rules of the Road" at club meetings? My friend Steve Powers suggests that ride leaders review the rules before each ride.  

            While training, the number of miles a cyclist should ride depends on an individual's age, his physical condition, his physiological characteristics and for what event in the sport he might train. For discussion only, let us round off to a hundred miles per week and state that six months at a hundred miles a week would result in steady progress when six weeks at a hundred-fifty miles a week could result in injury.
            The term "burnout" is sometimes loosely used to mean overly tired, but it can be more serious. Over training can produce injury from which an individual may or may not recover sufficiently to be competitive."Train not Sprain." Another simple adage, "They come and they go." fits cycling as well as any other sport.