Written from firsthand experience with a deviated septum and checked against clinical sources. We make Ventriq Nasal Strips, so we are always upfront that a strip relieves symptoms rather than fixing the structural problem. Read our methodology or our editorial policy.
For cyclists, nasal strips are one of the simplest tools for improving airflow during training and racing. They work by lifting the lateral nasal wall away from the septum, widening the nasal valve and reducing the resistance your airway creates with every breath. If your nose collapses under hard effort, a strip holds it open. If you have a structural issue like a deviated septum, it compensates for the restriction you are working around before you even clip in.
I started using nasal strips for sleep after a Consultant Otolaryngologist at a private hospital in Dublin diagnosed me with a significantly deviated septum and recommended septorhinoplasty (procedure code 5975). I played rugby for over a decade and my nose took a lot of damage along the way, probably broken more than once from collisions. I deferred the surgery to keep playing, and I started experimenting with nasal strips instead. When I noticed how much better I felt breathing through my nose at night, I started testing them during training sessions too. The difference on the bike is real.
Why Nasal Breathing Matters on the Bike
Cycling is primarily an aerobic sport. The longer you can sustain effort in lower intensity zones while putting out decent power, the better your endurance. Nasal breathing plays a direct role in that because it slows your breathing rate, warms and humidifies the air before it reaches your lungs, and triggers a different autonomic response compared to mouth breathing.
The nose also produces nitric oxide as air passes through the nasal passages. Nitric oxide acts as a bronchodilator and vasodilator, which means nasal breathing helps open your airways and relax your blood vessels, improving oxygen uptake at a tissue level. When you switch to mouth breathing because your nose cannot keep up, you lose all of that.
The problem for many cyclists is that the nose cannot move enough air at threshold power. Part of this is a normal physiological limit. But for people with structural issues, it is worse. A deviated septum reduces the cross sectional area of one nasal passage. Combined with the nasal cycle (when mucosal tissue alternates which side is more congested on a roughly four hour rotation), the restricted side can become almost completely blocked during hard effort. On a steep climb, that is the moment most people abandon nasal breathing entirely and start breathing through their mouth.
How Nasal Strips Help Cyclists
A nasal strip works on the external nose. It spans the lower cartilaginous area and uses a spring action to lift the lateral nasal wall outward, increasing the internal diameter at the nasal valve. The nasal valve is the narrowest point in the upper airway and the same zone where your nostril collapses if you press gently on the outside of your nose while taking a deep breath in.
For cyclists with a deviated septum, the strip helps most on the side where the deviation pushes tissue toward the valve area. For cyclists without a structural issue, the main benefit is preventing dynamic valve collapse, where the cartilage pulls inward under heavy breathing load.
I use the Ventriq Sport Nasal Strips for training rides. They are stiffer than standard sleep strips, built to stay on through sweat, and the adhesive holds through a two hour session without peeling. That last point matters a lot because a strip that starts to lift at 90 minutes is useless for a long ride.
What to Look for in a Cycling Nasal Strip
Not all nasal strips are made the same. For cycling specifically, a few things actually matter:
- Adhesive strength: standard strips lose grip with sweat. You need a strip built for sport use with a stronger adhesive formula.
- Spring tension: more tension means more lift and more open airway. A softer strip designed for sleep will not provide as much airflow benefit during high output effort.
- Fit and position: a strip that sits too high on the nasal bone does nothing. It needs to be positioned across the lower cartilage where the valve area sits.
- Skin tolerance: for daily training use, you want a strip that does not leave your skin irritated after removal.
I have tested many products over the years. Most standard options were adequate for sleep but failed during training as soon as sweat became a factor. The Ventriq Sport strip holds better and provides more lift through the full duration of a session.
Does It Actually Improve Performance?
The research on nasal strips and measurable performance gains in trained athletes is mixed. Some studies show small improvements in perceived effort and oxygen efficiency. Others show no significant change in VO2max or power output under laboratory conditions.
What I can say from personal experience is that the subjective difference is clear. Breathing through your nose on a long steady effort feels less effortful, less drying, and more controlled. On climbs where I used to default to mouth breathing by the halfway point, I can now hold nasal breathing further into the effort. Whether that translates directly to measurable power output depends on the individual and the specific conditions.
If you want to go deeper on the evidence around nasal strips and athletic performance, I have covered it in Boost Your Workout: How Nasal Strips Enhance Athletic Performance and in Benefits of Nasal Strips for Sport.
Nasal Strips if You Have a Deviated Septum
If you have a deviated septum and you cycle regularly, nasal strips are likely more useful for you than for the average rider. The structural restriction you are dealing with before you even start means your nose is beginning every ride at a disadvantage. A strip that compensates for part of that restriction levels things out.
External nasal strips work best when the restriction is at the nasal valve level rather than deep in the nasal cavity. If your septum deviates in the lower cartilaginous area near the valve, which is the most common presentation from physical trauma like repeated collisions, you will notice the benefit quickly. I have written more on this in Best Nasal Strips for a Deviated Septum.
If breathing also affects your sleep and recovery after hard training sessions, How to Sleep Better with a Deviated Septum covers what has worked for me overnight.
My Recommendation
For cycling, get the Ventriq Sport Nasal Strips. They were built with sport use in mind and they stay on through a full training ride. If your primary need is improving overnight breathing and recovery after sessions, the Ventriq Sleep Nasal Strips are the right option for bedtime. You can use both: sport strips for training, sleep strips for overnight. If your training also includes running, the same principles apply and I have covered them in nasal strips for runners.
If you also deal with snoring after heavy training days, have a look at Do Nasal Strips Stop Snoring and Best Nasal Strips for Sleeping.
Frequently Asked Questions
Are nasal strips legal in cycling competitions?
Yes. Nasal strips are not on any prohibited list maintained by WADA or any national cycling federation. They are a mechanical aid with no pharmacological action. You will see professional cyclists wearing them during races.
Can I use a sleep nasal strip for cycling?
You can, but most sleep strips are not built for sweaty conditions and will start to peel within 30 to 45 minutes of hard effort. Sport specific strips use a stronger adhesive formula designed to hold on wet skin throughout training.
Where exactly should I place a nasal strip?
Position the strip across the fleshiest part of your nose, over the lower cartilage rather than the nasal bone. If you feel the spring tension lifting your nostrils when you inhale, it is in the right place. Too high and it sits on bone where it has no effect on the nasal valve.
Do nasal strips help with breathing at altitude on climbs?
They help by maximising airflow through whatever nasal passage width you have available. At altitude where air density is lower, having as little resistance as possible in the upper airway becomes more important. The practical benefit will depend on your individual anatomy and how much your nasal valve typically restricts airflow.
Do I need a deviated septum for nasal strips to work?
No. Dynamic nasal valve collapse, where the lateral wall of the nose pulls inward under heavy breathing load, is common even in people with a structurally normal septum. A nasal strip prevents that collapse and improves airflow regardless of whether a deviation is present.
How long does a nasal strip last during a ride?
A quality sport strip should hold for a standard training ride of two to three hours. In very wet conditions or if you sweat heavily, applying a small amount of skin prep wipe to the area before placing the strip can improve adhesion and extend how long it stays on.
