Frank Shorter drank defizzed Coke on his way to winning the Oly mary in 1972, and silver in '76. IMO, defizzed Coke and Mtn Dew are "the bomb" for training and for partially restoring cals burned during training.

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"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."

https://www.researchgate.net/...formance_in_Athletes

"Conclusion: Our findings show that both 2 and 4 mg/kg caffeine improve 10-km cycling time, but only in those with the AA genotype. Caffeine had no effect in those with the AC genotype and diminished performance at 4 mg/kg in those with the CC genotype. CYP1A2 genotype should be considered when deciding whether an athlete should use caffeine for enhancing endurance performance."


If you do not know your CYP1A2 genotype you can stick to 2 mg/kg. Or zero.

Personally I use caffeine gel (own), or Coke or RedBull (available at service point) at the end of 70.3 (not doing IM).


And my regular breakfast coffee cup is enough for shorter races (2 hours, ...).


For a 3 or 4 hour race, I will do the same as in 70.3.

I only fuel with Huma Chia gels. They have an amazing chocolate flavor with caffeine. They also have a few 2x caffeine flavors that are like eating dessert. They only have 100 calories.

A 10km TT is probably like 15min and 2-4mg/kg is 144-288mg of caffeine for a 160lb (72kg) rider which is between 1.5 and 3 cups of coffee. Have you seen any studies for a longer event?

Anyways when I run I use gels that have caffeine in them and usually take in around 60mg/hr and I'm 195lbs (88kg)

I bought some caffeine pills when I was travelling back and forth often between asia and the us (I really don't like airplane coffee). they worked fine there, so probably worth a try if you really don't want the calories from a gel.

I use the SIS caffeinated gels or caffeinated gum during my long runs, easier dosing.

How long do people abstain from caffeine pre race? Would a week suffice to reduce tolerance? 2vweeks?

Yes, the caffeine level tested are between 1 and 4 cups, depending on your weight and the type of coffe (and size of cup :-)

Normally caffeine is eliminated after 6 to 8 hour. Do not know if it is faster when training/racing. Possibly.

So, for the 10km TT bike, they assume the level is nearly stable.

For longer races : if you take caffeine just before, then race 3 or 4 hours, your caffeine level is probably down 50% or more, then you can take again half your usual portion. Or a bit more. Or compensate every hour loses taking 20 to 50 mg/h (288 / 6 = 48). What you do, apparently.

I'm less scientific, just grabbing some coke or red bull in addition to my caffeine gel during the run.

I do not know. I don't do that.

Personally I only take 2 (small) cups per day (morning + lunch), and increase a bit on long training session and race day.

Here is a good GU post on caffeine and the benefits (https://guenergy.com/...all-things-caffeine/)


Check out GU Cold Brew Coffee (https://shop.guenergy.com/...230914653.1565893100). With 70mg of Caffeine plus the GU BCAA blend, these are definitely a good option to try.

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Jeff Abbott - @run1fast
jabbott@headsweats.com
Headsweats - Custom Team singlets $8 / Cycling Jerseys $25
Abbott Event Solutions - Brand Rep and Event Manager

I take caffeine pills all the time, they work like a charm. Take on before the race and one around mile 13 and you’re set. 200mg each.

And how does one make that, exactly?

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"What's your claim?" - Ben Gravy
"Your best work is the work you're excited about" - Rick Rubin

You open up the bottles up the night before. Or you can put it in a big pitcher and stir vigorously.

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Jeff Abbott - @run1fast
jabbott@headsweats.com
Headsweats - Custom Team singlets $8 / Cycling Jerseys $25
Abbott Event Solutions - Brand Rep and Event Manager

I take First Endurance pre race pills during Ironman’s and marathons. I just did Berlin marathon and took 2 pills (recommend 3) around mile 15 thinking I would need just a little more focus around mile 18-23. It worked well. I just started to fade around 16 and the pills kicked in (it’s not a spike of energy). I think they work well and just give you a bit more mental focus when you need it. Try it out in training.