Passmore007 wrote:
Coffee in the morning before the race. one 75mg Caffeine gel midway through the bike. Then a 150mg caffeine gel 3/4 into the run. I feel like the 150mg gel gives a big boost in terms of energy and easing the pain.
If you can its best to try decrease your caffeine intake a couple of weeks before the race so it has a bigger effect for the race.
https://www.ncbi.nlm.nih.gov/...articles/PMC6548757/ between men and women
Does Habitual Caffeine Use Alter Its Ergogenic Effects?
Whilst habituation is commonly identified as a factor modifying the acute response to caffeine supplementation [125], research on this topic demonstrates conflicting findings [126]. A recent review [126] explored the influence of habitual caffeine use on the ergogenic effects of an acute caffeine dose. This subject is surprisingly under-studied in human subjects, with the authors finding only four studies [127–130] utilizing a performance task. Of these, two reported a blunting (but not elimination) of caffeine’s acute ergogenic effects with habitual use [128, 129], and two reported no differences in response to acute caffeine ingestion between individuals with different habitual caffeine intakes [127, 130]. These mixed results drove the authors to propose that the difference between habitual and pre-exercise caffeine dose is potentially important; specifically, they hypothesized that high habitual caffeine users perhaps require a pre-exercise caffeine dose in excess of their habitual intake [126]. Further research is required to better understand whether this is indeed the case, especially in light of the recent findings by Lara et al. [131]. Here, participants undertook a double-blind, placebo-controlled, randomized cross-over study, with subjects participating in two 20-day protocols, one with daily caffeine intake amounting to 3 mg/kg, the other with the consumption of placebo capsules. At regular intervals, the subjects undertook a maximally graded time-to-exhaustion cycle ergometer test, along with a 15-s maximal cycle ergometer sprint, with the exercise bout commencing 60 min following capsule ingestion. The authors found that, whilst caffeine remained ergogenic throughout the 20-day period, its ergogenic effects were attenuated. Such a finding suggests that partial habituation may occur. Conversely, Sabol et al. [132] reported that habitual caffeine use had no effect on the ergogenic effects of caffeine in medicine ball throw and vertical jump tests, with these latest conflicting studies further highlighting the need for additional studies in this area. Relevant studies in this area are outlined in Table 4.