In short
- In a 1997 placebo-controlled study of 30 athletes on a cycle ergometer, a nasal strip lowered perceived exertion, heart rate, ventilation and oxygen use at submaximal effort.
- A 2000 study of 15 adults breathing only through the nose during graded cycling found a strip lowered resting nasal resistance in 11 of them and reduced the work of nasal breathing in those responders.
- A 2001 study of 14 untrained students found an external nasal dilator did not significantly reduce the work of breathing during incremental exercise to exhaustion.
- A 2008 study found a strip did not improve the lactate threshold in sedentary or trained women tested on cycle or rowing ergometers.
- A 2021 meta-analysis of 19 studies found strips made no significant difference to VO2max, heart rate or perceived exertion in healthy people during exercise.
- The American Academy of Dermatology says sweat, especially under a hat or helmet, irritates the skin and advises washing your face as soon as possible after sweating.
Nasal strips can make breathing through your nose feel easier on a bike, especially at steady, conversational efforts. Several of the classic strip studies were done on cycle ergometers, and they disagree: one found lower heart rate and effort with a strip, while others found no change in breathing work, lactate threshold or fitness. The fair summary is that a strip is a low-risk comfort aid for riders, with a performance benefit that hasn't been shown reliably.
Our guides to nasal strips for exercise and the best nasal strips for running cover the research across sports. This one looks at the studies done on bikes and the practical side of wearing a strip under a helmet.
What does research on nasal strips and cycling show?
Research: limited (what this means)Research on nasal strips and cycling shows a consistent effect on the nose and an inconsistent effect on the rider. Most of these studies were small and done in labs on stationary bikes, not on the road.
Strips open the nose during cycling
A 1997 randomized, double-blind, placebo-controlled study in Laryngoscope measured 53 athletes and found that at rest, the strip significantly increased the area of the nasal valve, the narrowest part of the nasal airway. Thirty of them then rode a cycle ergometer, and with the strip their perceived exertion, heart rate, ventilation and oxygen consumption at submaximal effort were all lower than with a placebo strip.
A 2000 study in the Journal of Applied Physiology had 15 healthy adults breathe only through the nose during graded cycling. The strip lowered resting nasal resistance past the researchers' threshold in 11 of them, and in those responders it reduced the work of breathing through the nose during exercise. The authors concluded that the strip stiffens the side walls of the nose.
The performance results are mixed
Other cycling studies found much less. A 2001 study in Medicine & Science in Sports & Exercise tested 14 untrained college students in two incremental tests to exhaustion, measuring breathing work with a probe in the esophagus. The strip made no significant difference to the work of breathing at 70% of VO2max or at maximal exercise.
A 2008 study in the Journal of Strength and Conditioning Research tested sedentary women and pre-season athletes on a cycle ergometer, and in-season rowers on a rowing ergometer. The strip didn't improve the lactate threshold in any group, and the authors titled their paper "style over function?"
One small study pointed the other way. In a 2001 study in the Journal of Sports Medicine and Physical Fitness, eight untrained young men did 30 all-out 20-second sprints on a bike with 40 seconds of rest between them. With a strip, their inspiratory muscles didn't fatigue the way they did without one, their perceived effort was lower and their power output was higher. Eight people is a very small sample, and it hasn't changed the bigger picture.
That bigger picture comes from a 2021 meta-analysis in the European Archives of Oto-Rhino-Laryngology, which reviewed 19 studies across sports. It found strips made no statistically significant difference to VO2max, heart rate or perceived exertion in healthy people during exercise.
Should you breathe through your nose on the bike?
Nose breathing on the bike makes the most sense on easy and steady rides, and a strip can help you stay on it a little longer. A 1999 study in the Canadian Journal of Applied Physiology found that a strip lowered nasal resistance and delayed the switch from nose-only to mouth-and-nose breathing during exercise by 15.2%. The authors described the delay as relatively small.
In practice, that means a strip is most useful on recovery spins, long endurance rides and indoor sessions at a steady pace, where you might be trying to keep your mouth closed. As the effort rises, everyone ends up breathing through the mouth too, and the strip only pushes that point back a little. On climbs, intervals and race efforts, breathe however you need to. Our guide to nasal breathing during exercise covers how to build it into training.
The riders most likely to notice a strip are those whose noses feel tight even at rest. In the 2000 cycling study, the responders were the people whose resistance dropped clearly with a strip. If your nostrils seem to pull inward when you breathe in hard, read about nasal valve collapse and how nasal strips work.
If you'd like to try one on your steady rides, TitanAir Nasal Strips are our pick, and the section at the end explains why.
How do you keep a nasal strip on while cycling?
You keep a nasal strip on while cycling by starting with a clean, dry nose and managing sweat once you're moving. A helmet doesn't touch the strip, but the sweat it traps under the pads and around your forehead runs down your face, and the adhesive needs dry skin to hold.
- Put the strip on before you leave, on a nose you've washed and patted dry. Titan's instructions for its strips say to skip moisturizer.
- Apply sunscreen to your face first, wipe the strip area clean, then put the strip on.
- Place it just above the flare of your nostrils, on the soft part of the nose, and press both ends down.
- Check that your sunglasses' nose pads sit above the strip or rest on it lightly rather than pressing its edges.
- Dab sweat off your nose instead of dragging a glove or sleeve across the strip.
- Carry a spare in a jersey pocket on long rides.
There's no study on how strips hold up to sweat on the bike, so these come from adhesive basics rather than cycling research. If a strip keeps lifting on hot rides, our guide to nasal strips in hot weather covers sweat in more detail.
What should you do after the ride?
After the ride, wash your face and take the strip off with warm water. The American Academy of Dermatology (AAD) advises washing your face after sweating heavily and as soon as possible afterwards, noting that perspiration, especially when you wear a hat or helmet, irritates the skin. Titan suggests loosening its strips with warm water and peeling slowly from the ends inward, and a post-ride shower is an easy time to do both.
If your nose gets red after a few weeks of regular rides, see our guide to nasal strip skin irritation.
How should you test a strip on your rides?
Test a strip the way you'd test any new kit: on rides you know, with one change at a time. Because the research shows such different results between people, your own comparison is the most useful evidence you'll get.
| Ride type | What a strip might change | What to note |
|---|---|---|
| Easy spin or recovery ride | How long you stay on nose breathing | Minutes before you open your mouth |
| Steady endurance ride | How the first 20 minutes feel | Stuffiness, effort at your usual pace |
| Indoor trainer session | Comfort with heat and no airflow | Whether the strip lifts with sweat |
| Intervals or climbs | Probably little, as you'll mouth-breathe | Whether it's a distraction |
| Race or group ride | Only use it if training rides went well | Fit with helmet and glasses |
Ride two or three of the same easy routes with a strip and two or three without, at the same effort. A quick note after each ride is enough. If you notice nothing, check the placement before deciding strips aren't for you, and consider a stronger band if you want more lift.
When should you see a doctor?
A strip helps a nose that feels narrow, but some breathing problems need a proper look. See a doctor if one side of your nose is always blocked, your nose stays blocked for weeks, or you get breathless on the bike in a way that seems out of proportion to the effort.
Sleep matters for riders too. The NHS lists loud snoring, breathing that stops and starts during sleep, gasping or choking noises and feeling very tired in the day among the symptoms of sleep apnoea, and says to see a GP if you have them. Our guide to sleep apnea in athletes looks at how it shows up in sport. If you're pregnant and your breathing has changed, ask your midwife or doctor before trying new products.
Our pick (paid partner): TitanAir Nasal Strips
Our pick for cyclists is TitanAir Nasal Strips. We haven't tested or ranked strips ourselves, and Titan's strips weren't used in any of the studies above; this is our recommendation, based on how Titan describes them.
Titan says TitanAir strips are drug-free external nasal dilators with flexible spring-loaded bands. Its instructions are the same routine that helps a strip last a ride: wash and dry the nose, skip moisturizer, place it just above the flare of the nostrils on the soft part of the nose, and loosen it with warm water to peel it off slowly from the ends inward.
Titan says every batch is third-party tested and certified PFAS-free, and the strips come in 30, 90, 180 or 360-night supplies with free US shipping. Its 30-night guarantee gives you time to try TitanAir on easy rides and at night.
Read next
Common questions
Do nasal strips help with cycling?
They can make nose breathing feel easier at steady efforts, and one 1997 study on a cycle ergometer found lower heart rate and perceived effort at submaximal intensity with a strip. Other cycling studies found no change, and a 2021 meta-analysis found no effect on VO2max, heart rate or perceived exertion. Treat a strip as a comfort aid, not a speed upgrade.
Should you breathe through your nose when cycling?
Nose breathing suits easy and steady rides, and a strip can help you stay on it a little longer. A 1999 study found a strip delayed the switch to mouth breathing during exercise by 15.2%. At hard efforts most people need their mouth too, and there's no reason to fight that.
Do nasal strips work for hard intervals on the bike?
The evidence is weakest there. A 2001 study found a strip didn't reduce the work of breathing at 70% of VO2max or at maximal exercise. One small 2001 study of repeated all-out cycling sprints found higher power output with a strip, but it tested only eight untrained men, so it needs repeating.
Will a nasal strip stay on under a cycling helmet?
A helmet doesn't touch the strip, but the sweat it traps can run down onto your nose. Put the strip on a washed, dry nose before you set off, keep sunscreen off the strip area, dab sweat rather than wiping across the strip and carry a spare on long rides.
Can I wear sunglasses with a nasal strip?
Usually, yes. A strip sits just above the flare of the nostrils, below where most glasses rest. If your nose pads press on the strip's edges, adjust the pads or the strip's position slightly so the glasses aren't pushing the ends loose.
Who is most likely to notice a strip on the bike?
People whose noses feel tight or blocked at rest. In a 2000 cycling study, the strip lowered resting nasal resistance past the researchers' threshold in 11 of 15 adults, and only those responders breathed more easily through the nose during exercise. If your nose already feels very open, you may notice little.
Sources
- Physiologic effects of an external nasal dilator
- Nasal resistance and flow resistive work of nasal breathing during exercise: effects of a nasal dilator strip
- Nasal dilator strips delay the onset of oral route breathing during exercise
- Effects of an external nasal dilator on the work of breathing during exercise
- Effect of nostril dilatation on prolonged all-out intermittent exercise performance
- The external nasal dilator: style over function?
- Does the external nasal dilator strip help in sports activity? A systematic review and meta-analysis
- Face washing 101
- Sleep apnoea
- TitanAir Nasal Strips
About this article
- Research
- 10 published sources, listed above.
- Evidence
- Limited. How we rate it
- Last checked
- November 3, 2026
- Funding
- Paid partner of Titan Recovery. Their ads are labeled.
- Found an error?
- Tell us. We log fixes on the corrections page.
* This content is for informational and educational purposes only and is not medical advice. It is not intended to diagnose, treat, cure or prevent any disease or health condition. Talk to a qualified healthcare provider about your health.