Are nasal strips a real marginal gain in cycling?

Quick answer

A nasal strip may make nasal breathing feel easier on the bike. Use several matched rides to work out whether the difference matters to you.

Which gain are you looking for?

Pick a single question before you ride, such as whether breathing through your nose feels more comfortable on a steady drag. Record goggle or glasses contact separately. Published evidence doesn’t predict an increase in power from a strip. The test is about whether the kit earns its place in your routine.

Four passes, one variable

Use an indoor trainer or a sheltered loop. Do two runs with a strip and two without, swapping the order on the second day. Keep the duration, riding position and steady effort consistent. Record heat or wind, comfort from 0 to 10, and when an edge peels if it does. Re-run the comparison if conditions shift materially.

Read the ride notes before the stopwatch

If comfort repeatedly improves and the strip stays put, keep it for the rides where you noticed the benefit. A faster time can come from wind, position or effort. Recheck fit in your low time-trial position with race glasses and helmet. Let your breathing adapt naturally on hard efforts.

Keep reading

• What are those strips on cyclists’ noses?
• Breathing on cycling climbs: pacing, altitude and nasal strips
• Do nasal strips work for sport? What the research actually measures
• BreathersBliss nasal strips

Sources

• External nasal dilators and exercise (systematic review)
• External nasal dilators in runners (systematic review)