Cycling provides numerous health benefits that make it a highly effective and enjoyable form of exercise. As we discussed in a previous post, cycling improves mental well-being, is less demanding than other forms of exercise, and can strengthen your immune system and brain power. However, for cyclists who are also smokers, the pursuit of optimal performance faces a significant obstacle: the detrimental impact of smoking on their maximal oxygen capacity (VO2 max). Despite the advantages of cycling, smokers who indulge in their habit risk compromising their overall health and athleticism.
In this study, which analyzed the relationship between cigarette smoking status and health-related physical fitness, researchers demonstrated that current smoking was associated with decreased cardiopulmonary function, muscular endurance, and flexibility performance. So today, we’ll explore the intersection of smoking and cycling, focusing on how this habit impacts VO2 max. Further down, we’ll also offer practical tips for cyclists aiming to quit smoking and improve their overall health.
How smoking affects your cycling performance
According to a study published in the International Journal of Women’s Health, one of the primary mechanisms through which smoking affects VO2 max is by reducing lung function. The harmful chemicals present in tobacco smoke, including tar and carbon monoxide, induce inflammation and narrowing of the airways, impeding the flow of oxygen into the bloodstream. Consequently, cyclists with a history of smoking may experience diminished oxygen uptake during exercise, limiting their ability to sustain high-intensity efforts.
Moreover, carbon monoxide from cigarette smoke binds to hemoglobin in the blood, forming carboxyhemoglobin, which reduces the blood’s oxygen-carrying capacity. As a result, less oxygen is delivered to working muscles during exercise, leading to premature fatigue and decreased endurance capacity.
Ultimately, quitting smoking is imperative for cyclists seeking to optimize their cardiovascular health and endurance performance. By eliminating the harmful effects of tobacco smoke, individuals can enhance their VO2 max and improve aerobic capacity. Read on for tips on how you can quit smoking and improve your cycling performance.
Effective tips for quitting
Though it’s easier said than done, quitting smoking is the only way that cyclists can elevate both their health and performance on the bike. In fact, some research shows that even just one day of abstaining from smoking causes the level of carbon monoxide in your blood to drop, allowing oxygen to reach the heart and muscles more easily. At the same time, however, experts acknowledge that quitting is difficult, noting the importance of using quit-smoking aids since only about 5% of people who attempt to quit are able to do so without a quit-smoking product. As such, smokers can explore smoking alternatives that can help slowly wean them off cigarettes. Among the alternatives available today, nicotine pouches or patches are among the best suited for cyclists’ needs.
For starters, nicotine pouches from brands like VELO, ZYN, and On! offer a controlled dose of nicotine without tobacco or smoke. This makes them an attractive option for smokers who want to satisfy their nicotine cravings without exposing themselves to tobacco-based vapor or smoke. To use, smokers just need to place pouches between the gums and the lips to let the nicotine enter the bloodstream. As seen on this site, On! nicotine pouches come in diverse flavors like citrus, cinnamon, and wintergreen, catering to various tastes. On! pouches also come in 2mg, 4mg, and 8mg strengths, allowing smokers to gradually taper down their nicotine intake until they can wean off of it completely. What’s more, these pouches are discreet and mess-free, so they can be used while on the bike, too.
On the other hand, cyclists can also try out other alternatives like nicotine patches, a form of nicotine replacement therapy. This investigation found that exercise, in conjunction with NRT use, has the potential to increase the success of smoking cessation in the short term. In contrast to pouches, patches such as NicoDerm CQ are a long-acting nicotine source, releasing nicotine throughout the day that is absorbed through the skin. Available in 14mg and 21mg doses, NicoDerm CQ patches can be used daily by itself to control withdrawal symptoms or with pouches or gum for moments when strong cravings arise.
Understanding the detrimental impact of smoking on cyclists’ VO2 max underscores the importance of quitting for both health and performance. Incorporating quit strategies like those laid out above can help cyclists unlock their full potential on the bike and improve their overall well-being.
