Caffeine for Cyclists - Pros and Cons
Caffeine, whether in the form of coffee or energy drinks, is widely used as a performance booster in many aspects of life. For athletes, particularly cyclists, caffeine is a popular go-to option. And it’s easy to see why. Its benefits are countless and when consumed with care, the large majority of the associated risks can be mitigated.
Any cyclist who is considering the use of caffeine for their rides or races should read this article until the very end. It will cover the pros and cons of caffeine, how often and when caffeine should be consumed, and shed some more information on how much caffeine can be found in some of the most common drinks and food items.
But before covering any of the above, let’s first take a look at what caffeine is and exactly how it works.
What is Caffeine and How Does it Work?
Caffeine is a natural stimulant that belongs to a class of compounds known as xanthines. It’s most commonly found in drinks like coffee, tea, and various man-made energy drinks. In smaller doses, caffeine can also be found in certain food items, such as chocolate (especially dark chocolate).
When consumed, caffeine blocks the action of adenosine, which is a neurotransmitter in the human brain that is responsible for promoting sleepiness and relaxation. By inhibiting adenosine through the consumption of caffeine, that feeling of fatigue is prevented, increasing alertness and energy levels.
Caffeine also stimulates the release of other neurotransmitters, such as dopamine and norepinephrine. They are responsible for enhancing one’s mood, focus, and reaction time. This combination of effects is why caffeine is so effective at improving mental alertness and physical performance, making it an especially popular choice among people who are physically active, and that includes cyclists.
Benefit and Drawbacks of Caffeine for Cyclists
Consuming caffeine and cycling shortly after can be very advantageous for cyclists. There is no doubt about that. However, it’s worth mentioning that the benefits of caffeine don’t come without some drawbacks. So, keep reading to learn more about the pros and cons of caffeine for cyclists, starting with the pros:
Improved Endurance
One of the biggest advantages of consuming caffeine is improved endurance. This is largely because caffeine is known to enhance endurance by increasing the availability of free fatty acids in the blood, which muscles can use as fuel, sparing glycogen stores and delaying fatigue.
In other words, caffeine helps the body tap into existing fat reserves for energy more efficiently. By mobilizing free fatty acids, caffeine allows the muscles to rely on fat as a primary fuel source during prolonged exercise, rather than quickly deplete any stored glycogen (carbohydrates stored in muscles and the liver).
Increased Power Output
Consuming caffeine before and during a race has shown to improve time-trial performance, especially during the last stages of a race. And the evidence of why that happens is clear.
A study shows that consuming 3 mg/kg of caffeine in the form of soluble coffee 60 minutes before the start of a 13.90 km cross-country time trial reduced the time needed to complete the distance in recreational cyclists.
What’s more - the same study also showed that the better physical performance was accompanied by a higher mean heart rate (due to higher exercise intensity) but without affecting the rating of perceived exertion at the end of the trial.
Enhanced Focus and Alertness
Caffeine can help cyclists maintain concentration and reaction time during long rides or races. This is crucial for navigating through challenging terrain with precision or trying to maintain a strategic position in a peloton.
Unlike power output, measuring focus and alertness in contrast to caffeine consumed is difficult. Nevertheless, the evidence is clear. A study suggests that caffeine at doses of 75 and 150 mg increased alertness in individuals, regardless of whether an individual is fully rested or partially sleep-deprived.
Pain Perception
Caffeine in all forms has analgesic properties. What this means is that it has the ability to reduce one’s perception of pain. When it comes to consuming caffeine for cycling purposes specifically, it will allow cyclists to push through the discomfort and fatigue during the most intense parts of the race rather than give out due to extreme tiredness and pain (likely from the quick buildup of lactic acid).
And now that you are familiar with some of the biggest benefits of consuming caffeine before cycling, let’s take a look at the drawbacks and the overall negative side to this performance-enhancing substance.
Risk of Dehydration
Caffeine is known to have a mild diuretic effect, which means that it can increase urine production. This can lead to above-average loss of fluids in the body. It’s worth mentioning that this effect is generally not severe enough to cause any problems, but it’s important for cyclists to know the risks that they’re exposed to when consuming caffeine.
This is especially important for cyclists engaging in races taking place in hot or humid environments. The good news is that there is a way to mitigate the increased risk of dehydration - by being mindful and staying well-hydrated throughout the race.
Increased Risk of Digestive Issues
It’s not uncommon for caffeine to result in symptoms like stomach cramps, nausea, or an urgent need for a bathroom break. This is especially common when caffeine is consumed in large amounts in a short period of time.
To avoid this while taking full advantage of caffeine, experimentation is important, especially for cyclists who are more prone to digestive sensitivity.
Sleep Disruption
It’s not uncommon for the stimulating effects of caffeine to last between three and five hours (depending on how much caffeine has been consumed). As a result, it’s very easy for caffeine to disrupt one’s sleeping patterns and cause them to stay up late at night, which brings a number of other drawbacks, including improper recovery.
Dependence and Tolerance
Regular consumption of caffeine can lead to the development of tolerance, meaning that over time, larger doses are required to achieve the same effects. This can lead to a cycle of increasing caffeine intake, which may not always be desirable or healthy.
The unfortunate reality of caffeine is that if a cyclist suddenly reduces or stops their caffeine intake to increase their tolerance, they may experience withdrawal symptoms, including headaches, fatigue, irritability, and decreased performance. To prevent any of the above, managing the consumption of caffeine from day 1 is essential.
How Much Caffeine to Consume and When
It’s different for every cyclist. The optimal amount of caffeine will vary depending on body weight, the cyclists’ individual tolerance to coffee, and the specific demands of the cycling activity or event. Generally speaking though, here is what is most commonly recommended for cyclists:
Pre-Ride
As caffeine takes a little while to kick in, it’s important to consume some before the ride begins. Typically, cyclists are recommended to consume between 1 and 3 mg of caffeine per kilogram of body weight between 30 and 60 minutes before the ride begins. This dosage will help enhance endurance, power output, and mental focus, which are key elements to achieving a greater level of performance.
During the Ride
If it’s a shorter bike ride, consuming caffeine during the ride is not necessary as the effects from the pre-ride caffeine consumption should last the entire ride. However, if engaging in long-distance events that span more than a few hours, consuming smaller doses (0.5-1 mg/kg) of caffeine every 2-3 hours is recommended. That way, energy levels will be maintained without feeling jittery or experiencing any digestive discomfort.
Post-Ride
Once the ride is over, caffeine can also be beneficial for cyclists, especially when it’s combined with carbohydrates (of choice) as that can enhance the glycogen. Overall, when it comes to using caffeine for enhancing one’s cycling performance, a certain degree of experimentation is necessary as every person and their tolerance to caffeine is different.
Caffeine Dose in Different Drinks & Meals
The amount of caffeine varies in each drink or food item. So, depending on the preferred way of consuming caffeine, it’s important to know how much caffeine each drink or food item has. That way, cyclists can ensure that they consume the right amount of caffeine. Here is a quick breakdown of caffeine content in some of the most common drinks and food items:
Coffee (237 ml): 80-100 mg
Espresso (30 ml): 63 mg
Tea (237 ml): 20-60 mg
Energy Drink (237 ml): 70-100 mg
Dark Chocolate (28 g): 12 mg
Cola (355 ml): 30-40 mg
Caffeinated Gel (per serving): 20-50 mg
Guarana (1 g): 40 mg
Conclusion
Coffee and cycling is a very popular combination. However, as beneficial as caffeine might be for cyclists, it’s important that its consumption is monitored from day one to prevent the buildup of tolerance or become too dependent on caffeine to perform well.
If that can be managed well, caffeine can become an incredibly important stimulant for any cyclist looking to squeeze every ounce of performance that can be produced by their body. The good news is that caffeine affects everyone differently, so some experimentation will be needed to maximize its impact and minimize some of the associated drawbacks.