THE | DIET DETECTIVE^®

Did you know that since cycling speeds the rate and depth of your breathing, it increases your body's absorption of pollutants? This means that if you bike in a city, you're putting yourself at a much greater risk for respiratory infections, bronchitis and asthma. Even people with no history of respiratory problems may begin wheezing or coughing, or develop labored breathing, if exposed to urban pollutants while exercising.

The two major culprits are carbon monoxide and ozone. Carbon monoxide, found in car exhaust, binds with the hemoglobin in your blood to form carboxyhemoglobin, impairing the transport of oxygen (which is what should be binding to the hemoglobin) to your working muscles-all of which is likely to reduce your power output on the bike. You can't avoid air pollution completely in most urban and many suburban areas, but you can minimize your exposure while making a two-wheel commute to work or cycling for fitness:

If you commute during rush hour, try finding a route with the least amount of traffic, even if it's longer. Take side streets. Open and windy areas are preferable, since air currents can disperse pollutants.

At traffic lights, move ahead of the exhaust pipe of the first car in line, or stay well to the back of the last car until the light changes.

Wear a mask with a carbon filter. It can remove up to 98 percent of the ozone and particulates. Some models have exhalation valves that help minimize moisture condensation, but these will not remove the carbon monoxide.

Bolster your immune system by eating lots of fruits and vegetables. The antioxidant nutrients (such as vitamins C and E, and beta-carotene) found in abundance in these foods can help fight against the free radicals created by ozone and other pollutants, and thus may prevent or repair long-term lung and cellular damage.