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How Does Caffeine Affect Your Cycling Performance? The Science
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- čas přidán 6. 08. 2024
- Does caffeine improve your cycling performance, how much caffeine do you need, and what is the best way to ingest caffeine? What about coffee? Today Dylan dives into the science to find out.
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Studies I used in this video:
www.thieme-connect.com/produc...
www.physiology.org/doi/full/1...
journals.lww.com/nsca-jscr/Fu...
www.thieme-connect.com/produc...
www.tandfonline.com/doi/abs/1...
www.tandfonline.com/doi/abs/1...
journals.humankinetics.com/do...
journals.plos.org/plosone/art...
journals.humankinetics.com/do...
journals.humankinetics.com/do...
journals.humankinetics.com/vi...
journals.lww.com/acsm-msse/Fu...
journals.humankinetics.com/vi...
www.mdpi.com/2072-6643/9/1/43...
www.nrcresearchpress.com/doi/...
What's your preferred method for caffeine intake? Do you enjoy your coffee black or with a splash of horse testosterone?
Coffee enemas, obviously
My preferred caffeine intake is tea somehow despite the low caffeine density. Also do teas, especially green teas, affect cycling performance?
500ml jar, medium bialetti moka and water mixed together. it's the equivalent of about 4 espresso's, the water is there to cool it down and take the edge off the taste. Twice a day. I'm Italian so I'm genetically perfected for caffeine intake and processing. Piss smells like a starbucks, but that's ok.
With a bit of oatmilk. Good pre-game carbs and a bit of protein.
I do not drink coffee, ever. I tried caffeine capsules, many years ago, but never did find it of much use, either. O well. eat healthy, stay moderate. I will say that I have always drank chocolate milk, straight up after a race, half and half with water while training, or 1/3 milk 2/3 water during racing. I never worried about it at all, until a race was at least an hour, otherwise I just drank water.
Some of us are ADHD, does this make a difference to some of us, in regards to the response to caffeine?
You missed one of the most useful parts of pre-ride coffee- the morning "weight removal".
"de-ballasting"
Hopefully the timing is predictable.
I definitely feel a boost when I drink coffee before/during a big ride, but it’s the stopping to pee repeatedly that slows down my average.
The " *sip* ... and horse testosterone" was the funniest shit on this chanel
and wasn't a joke! that coffee seems really bitter tho...
Horse test... WUT!?!
If I'm ever going to win a race it will be thanks to Dylan
Excellent topic very well covered. Just watching with a cup in my hands and think of todays intervals coming up. Thanks for another great video Dylan!
Been caffeine free for 3 years now (except race day)
That race day caffeine buzz is such a good feeling.
Same but I’m going on 6 years- made me more tolerable ;)
Josh Schrader wish i had the control, i need my caffine
James Huxford my wife insisted so I had no choice;)
I've been doing this too, not races just going for PRs but I'm happier the rest of the time (and grinning like an idiot waking up early to have a coffee and ride).
It's a powerful drug no doubt can't believe I lived with that in my system most of the time for years.
Life is to short to deny yourself coffee...and a good wank
Always good stuff Dylan, thanks for the work you put into your videos. The combination of the science you share with the random humor is perfect and I'm always glad I watched. You are appreciated!
I switched to decaf because of your last video. Solid advice, loving it🤙
Loving the content Dylan, keep up the great work!
"Dude, didn't you hear, Strava's making you pay for that feature now" hahaha
Never used it, but apparently only for beyond top ten placings.
Great videos Dylan. Keep it up.
Another outstanding video. Well done.
Interesting as always, thanks for providing the empirical data on caffeine and cycling. For me personally, I do think there is a psychological impact associated with my daily coffee routine. Coffee is something I truly enjoy and do for myself, which I feel is a benefit to my mental well being. For now I'll keep this simple daily pleasure and sacrifice the jump in performance on race day.
LOL 4:38, caffeinated BHD holding the cup is hilarious.
Dylan - I re-watch this video every few months. super awesome.
Great video as always
Well said Dylan! I have learned a lot today.
Thank you very much! Good Luck!
Thanks for the video! I used some helpful notes for my project ;DDDD
BHD is primed and ready to drop those old ladies on the beach cruisers and smash those bike path KOM's.
Dude, this video was so interesting that I got through it without any coffee.
Again really interesting video dylan!!
7:30 Reminds me of ‘Ricer math’ in the automotive performance world. Ricer takes his factory rated horsepower number and adds every part he put on the car’s advertising gain and that equals his new horsepower #. Keep up the good work. -U10
Good job mate👍
Awesome, thx Dylan
Thank you for this video! I'm CC so this explains everything.
Thanks, Dylan, your content is always good food for thought. And I would be interested in ordering Hyper Gain Beast Mode in the beet-infused coffee cake flavor.
Absolutely a great booster
Great info, need a tea vs coffee video!
Ace 😃👍 Could you do an episode on creatine and Beta Alanine? 🤙
This would be great.
Creatine impact on endurance or Vo2max etc
When BHD started tweaking out on hypergain beast mode coffee after 5 cups😂😂😂☠️
Nice work. Love the perspective and sensible summary. And I love coffee, before, during and after a ride. It has no effect on me. Honest.
This is a great video! I love all the detail you put into this, especially all the cited work. I love coffee and that is the way I like to take my caffeine. I am wondering though, have you ever seen any "performance" coffee pods? Something like where there is an exact dose of caffeine delivered through coffee? That would be cool! Like based on your weight, height, and bmi you should take 200mg before training or race. Anyways love your content, keep up the great work and I'll see you on another video.
Great video again Dylan. I would like to get one of those DNA test to see how I respond to it. Honestly I do not feel much different from taking caffeine or not.
Hey Dylan! Great content, have been binge watching you for some time now.
I'd like to know your opinion on the heart and how cycling affects it. I know it's a bit of a medical topic, but main question is which types of activities and intervals are healthy, neutral or bad for the heart.
Even with having no pathologies, I sometimes wonder after 10 vo2max intervals whether I did the right thing. And whether or not riding 3 hours straight in your z4 is beneficial.
My dad was a firefighter and they live on mud thick dark coffee. He could never start his day without a cup of joe... and that is why I've never got into it I never wanted to be beholden to something to make my day roll smooth. I don't drink caffeinated soda (or soda in general) regularly either (or hardly at all). So now when I do need a bit of a boost on a long ride the caffeine actually does something. Now, its not Super Beast Mode, but... (and that whole phrase needs to go on a t-shirt).
Please do a video on interval length like micro intervals of threshold compared to traditional 10-20 mins of threshold for instance.
Horse T is the bomb! Prefer just a little caffeine, limited coffee too. Second doses in gel or shot block form.
Really liked your videos, and all of them in general :) Very great content, thanks :)
A small question: when you mean for example "caffeine increases performance by 2%." Does it mean the body can produce the same wattage at the same exertion feeling and that the recovery is the same ?
My experience is that when training with coffee in the morning, I don't feel any pain or fatigue and can keep going. BUT I am destroyed afterwards. I think that, with caffeine, I put my body in the "dark dark red" zone without feeling it.
So does this 2% increase in performance also mean a much longer recovery ? Thanks !
Can you please do a video about adhd meds because they are actually stimulants
Thanks for the videos they are amazing ✌️
Where can I get a Hyper Gain BEET Mode sticker? 🤣
Could you do a video on how to improve/accelerate healing from a crash?/mitigate fitness losses
Interesting thanks
Even my wife laughed at the spitting out the coffee
wondering if you could do a video on whether or not strength training should be done before or after cardio rides?
i got to try this!
As a coffeeholic caffeine has no effect on my body, but the horse testosterone sounds interesting 😁
Great videos Dylan, always enjoy watching them and very informative as well.
Thanks! My favorite line: “lame” 😃
Hi Dylan! Could you please make an episode about the long term effect of alcohol on training? I know some top athletes like Cristiano Ronaldo completely devoid themselves of alcohol. Does moderate drinking affect training results long term? Do you have some alcohol from time to time yourself during training period?
I tried my cousins gamer drink mix called G-Fuel, which is mostly taurine, caffeine, and Vitamine B. 10/10 recommended!
I've heard coffee consumption leads to magnesium depletion, which can be made worse when your body is also low on sodium. Given coffee for caffeine and sweat losses when riding, seems should be extra focus for increasing magnesium intake.
I didn't watch the video yet because this is more important. In the winter sweet creamy coffee is perfect mid ride what's the equal drink in the summer? An Iccee and aCoke?
"you didn't hear? Strava's making you pay for that feature now" what! (spits coffee). My exact reaction when I opened up Strava last week
I saw a study a little while ago, where they compared various different methods of hydration, particularly water, orange juice and Milk, and coffee. All three had similar hydration properties, although, with milk the level of hydration did not drop as fast (by a few percent). They assumed that it was because the protein in the milk was slower to dissipate into the system, the hydration level was higher for longer. There was literally no difference between the others. So, coffee with milk, a Flat White (the most common in New Zealand where I live) - enhance your performance AND stay hydrated longer.. win win.. win..
Right, I’ll continue with my pre-ride double espresso then.
Same here!
please don't stop reading the researchs!! hahah
For real. that's why I liked your channel in the first place.
I hope you aren't getting bad comments about it on your videos.
I drink 2-3 cups a day, but I don't have any withdrawal symptoms when I stop (which happened this week because my delivery has been delayed) and I don't feel any less awake. I wonder if that means I'm a fast metabolizer of caffeine. I didn't even know there were specific genetic categories for metabolizing caffeine; I would've figured it would be more broad and cover a lot more compounds. Great video, but now I've got more questions that need answering.
Maybe I should just switch to horse testosterone.
I've found in daily caffine use that there is a line where it is clear I have had too much and I start to get jittery. I'm wondering if that lines up with the max beneficial dose for riding, or if there is a dose where I feel pretty good, but it is negatively impacting my performance.
Hey Dylan, thanks for another great video. Question I've always had about performance enhancing activities like caffeine: if a cup of coffee is worth, say, 2% higher wattage, does that extra power come for "free" or is there a corresponding increase in heart rate?
And to follow up, if that power increase does come with a corresponding heart rate increase, is the caffeine merely dulling the pain, so to speak, tricking your body into working harder?
It does increase hr and it does dull the pain so to speak. One of the advantages of caffeine is that it lowers perceived exertion.
I wish all CZcams videos were like this. Presenting scientific studies rather than opinions is my utopia.
Ive noticed on base rides. No coffee b4 i ride. That after 50kms we stop for a coffee then we do another 50kms to home. The last 50 my hr is higher for the same ave power. And not gradually but from the get go. By upto 10 bpm. As the last 50kms goes on after 30kms it slowly goes back to normal
If I want to test my power output with a one minute power test on caffeine, how would you formulate the study? Do test one minute power one day and do it again the next?
I want a BHD hypergain beastmode coffee cup!
Let's take a look at the science
What is best way to drink or eat before the race in mtb?
It seems clear that there are benefits of caffeine as discussed but what about duration of effect? Is there a maximum duration of benefit or even a diminishing return after several hours? If so, would it be wise to wait until an hour or more into a 4+ hour event for some of the longer duration events?
The best effect of caffeine on me is when I take it in the middle of a long ride, it increases my overall power and average speed. If I take caffeine before a race or a hard ride, it makes me feel sluggish.
I do both (cannot start the day without a mug of strong coffee) but definitely agree that mid long ride works great for me too.
5:30
I wonder what u sprayed the coffee into...
I race mountain bikes for my NICA high school league. I am in a competitive varsity category where everyone tries to get an edge whenever possible. I’ve never used caffeine, often consuming a non-caffeinated gu gel before the start of races. I was pressured to try taking caffeine before a race once and I did it. I have a terrible stomach ache developing the whole race. So I’m never using caffeine before races again.
I once had a “challenge cup” of coffee with unfiltered blended coffee grounds at this cafe and the explosive dump afterward felt like it pooped my intestines out. “Hyper gain beast mode” reminded me of that.
There is a study on everything !! Oh, here : this study on how fast cafeine intake impacts forced morning weight lost (aka pre-ride dump), by quantity by gender, by age group, by region, by religious belief. (full sarcasm of course!)
Luv your vids Dylan. Fact-based stuff rocks!
Question: would it be additive to drink beet juice *BEFORE* a race or high intensity workout, AND THEN, maybe in the middle of the session, get some caffeine ? Hypothesis: the beet juice would lose its efficiency after some time, and caffeine would take over...
But, AFAIK, coffee (caffeine ?) inhibits the absorption of some minerals and nutriments, and as I'm highly prone to cramps, I need magnesium to counteract them (I'm probably deficient in Mg... there is "enough" in my meals, but I guess that I'm genetic defective).
I want that mug
When Race season gets close, I always hit a strong coffee with a touch of heavy cream, a splash of raw honey and 50mg or EPO... My performance always goes Up due to the coffee.
So in an endurance event, say over 4 hours. What are your thoughts on holding off on caffeine use til the post 3 hour mark? The feeling being that at that point the caffeine intake would have a better physical impact as well as aid in mental focus.
As per the study referenced it probably doesn’t make a great deal of difference in exact timing. Caffeine also has a long half life so effects do not dissipate quickly
Know what caffeine makes me do, piss ever 20 minutes!
Hey Dylan, What was that carb/electrolyte drink you are taking? Been looking at your old videos and can't find it.
You should do a video on beta-alanine or pseudoephedrine
would be interesting to see your thoughts
It's on the list.
Also, do one on smoking crack and it’s effects on cycling...
I had one day where I mixed pseudoephedrine and cycling back in the 1980's. I was a teenager, and took Sudafed for nasal congestion, but went out cycling. Something seemed to improve and give me energy - I didn't know what Sudafed was, but started trying to figure out what it was. My best guess became that it was the pseudoephedrine in Sudafed. BUT... on a few rides with Sudafed decades later I didn't see or feel any results. Perhaps 1980's Sudafed had higher levels of it in it - by intention or by pharma mixing mistake?
And Nitrate ofc!
Had 3x500mls of coffee during my 174km ride today :-) thanks
Does changing your "weekly" cycle from 7 to 8/9 days make you a better cyclidt?
Talk about the ventolin or salbutamol
Coffee also
helps with pre-ride dump
Since my rides are early a.m. the coffee is the first thing when i wake up. A Coke might refreshing in a middle of a long ride. An expresso if the ride is in a big group and the pace sucks.
I avoid caffeine products few hours prior base rides, due it increases my HR approx 10 beats. Makes otherwise my HR limited base rides slow. How should raised HR be taken on base rides, add 10beats on upper limit of HR or ride slower?
It does that to some people. For me, maybe another 1-2 beats. Can drink 3 espressos and go to sleep instantly 10 minutes later.
Switch to power-based training and don't worry about it. 😉 My HR differs a lot from day to day, so except during longer, hard efforts, I usually ignore it completely.
Dylan, what is the science behind Coke and how it works while riding long hard rides?
4 black espressos everyday. 2 in the morning (pre morning workout if there’s one) 2 at noon. For evening hard training sessions: 1 espresso before in Winter/ 1 Red Bull in Summer. Lotta caffeine that is...
Beet juice sounds like it would taste like a.s.s. ...and not the good kind. Great video!
Hell I just like a cup or 2 of black dark roast in the morning....any cycling benefit is just bonus..
but it's hard for me to hold higher zones when i need to poop
Took a caffeine drink last part of a 2 hour race - HR was already 90% - PAIN across my chest, stressed out thought something bad was going happen. I finished the race and stood next to the medics for an hour, just in case. I don’t take that supplement anymore!
how about the relation of caffeine and insulin?
Caffeine is a vasoconstrictor and beet juice is vasodilator. Why is caffeine beneficial. If you take both, will you have vasoconstriction or dialation?
Also keep in mind that "Cold brew" coffee has crazy amounts of caffeine compared to other brewing methods. I do see an absolute drop in perceived exertion when I drink coffee and ride later in the day..but I don't drink too much so my tolerance is down.
I may be a slow metabolizer. I find that I often feel like shit riding after drinking a cup of coffee. Even one small cup will make me jittery and anxious for 12+ hours. I have my best days in terms of perceived effort when I don't drink coffee. Which kind of sucks because I enjoy actually drinking coffee, just not the effects afterwards.
I must be slow to metabolize caffeine. I can't drink more than one cup of coffee a day and generally I feel it almost all day, and sometimes if I ride too soon after drinking coffee, I just feel like my heart is working waaay harder than it usually would.
Hey Dylan, off topic but did you race the moto GNCC in Georgia a few weeks ago on a Sherco?
Dylan Johnson - 7th - 4 Stroke C Lites
Haha nah that must have been another Dylan Johnson.
Thought maybe you were moonlighting with the absence of mtb racing and crossed over to the moto side for something to do. It would be interesting the compare the physiology of the two disciplines, since many of us do both.
Being a high functioning coffeeholic and have the CC genotype really sucks apparently. I've been drinking caffeine before and during a lot of my rides, and come to find out I've been screwing myself over.
Supposing one does actually bonk, which still happens to me occasionally on a long ride, what is the best way to get back into action? Electrolyte in water? Gell + water? Cliff bar? 10 minute rest at roadside? Any suggestions?
Carbs... gels will probably work best. That's the only thing that will get you out of a bonk.
Thx, Dylan!
Here is an unrelated question. Since I can't sleep well after a hard workout, would sleeping pill help? Or there are other options?
I have the same problem. But sleeping pills knock me out too much and make the next day horrible. I’ve been trying the NUUN Relax tabs and they seem to help. Maybe melatonin too?
Nice Strava reference 😂
Caffeine also interferes with iron absorption in your diet. So don’t use it as your post ride drink while eating an omelette.