For those of you that use drinks/gels with caffeine, do you use them all throughout the race, or just towards end of bike to get a kick for the run? And during the run?
I like the Maurten products, just not sure when to use the regular vs caffeinated versions during the race…
Keep in mind about 25-30% of people have a drop or no enhancement to performance when using Caffeine. You can get a genetic test to see if you are a responder or you can do a power test to determine if you are a responder. This would be the best way to answer your question.
Normal caffeine intake pre-race gives you a performance boost on its own. So that should stay in your routine if you’re already doing that. I usually take 1 or 2 caffeinated gels (Maurten). If 1, it’s at the start of the run. If 2, it’s 1 in the back half of the bike & 1 early in the run. Experiment with it in training & find out what works best for you.
I don’t normally consume caffeine on a day-to-day basis, so when I take it during a race I notice an impact. I usually wait until T1, and then take a caffeinated gel. I don’t like to take caffeine the start because it make my heart feel like it’s racing, and I don’t love that feeling during the swim.
I take one with about 5 minutes left on the bike, then probably 2-3 more during the run as needed
.
I quit caffeine a few months before races and also feel it has a palpable kick on race day.
I think it’s an individual thing. Whenever you feel you really need a little extra, the trick is once you start you can’t stop. And, you better hope you cut the fiber out of your diet pre-race.
While I do use caffeine (you can buy a simple pill form and save yourself a ton of wasted useless money on gels), one of the side effects if you take too much (or are sensitive) is that it can be a laxative. We have all seen that picture.
As someone else has said, to get the best bang you could refrain from it leading up to a race and use if only on race day. The body does become used to it. Although many take it before the swim, if you have any nerves about swimming, adding caffeine to the mix may not be the best mix of nerves, adrenalin, constriction (wetsuit) and anxiety.
Taking it some time toward the end of the ride to aid the run is not a bad idea, because we have all (at some time) overdone the bike and arrived cooked at T2. A little boost can help the transition and, I find, elevates your mood.
There is no benefit to taking it again and again. Studies have shown no benefit to constant dosing.
When you’re done, you’re done.
I like a heavy dose of caffeine when I wake up race morning and before the swim. I continue to have gels on the bike, usually 1 gel (100mg Clif Gel Expresso) every 10 miles on the bike. I don’t have a lot of caffeine on the run.
I can’t tell the difference between a GU with normal caffeine or high, but I can tell the difference if one doesn’t have it.
With that said I’ll use the normal or high throughout a race, it’s just whatever comes out of my pocket at the time is what I eat.
I recommend you listen to (or read the show notes) scientific triathlon episode on caffeine.
They did a meta analysis based on tons of research papers and cover timing, dosage, etc.
Caffeine and Endurance Performance with Ajmol Ali, PhD | EP#234 (scientifictriathlon.com)
I shoot for around 0.5mg per kg per hour. So that’s around 37mg/hour for me. So that’s a morning coffee, caff gel before the swim, 100mg on the bike (I use crushed pills), and a few caff / normal gels on the run. On the run I carry both caff and non caff gels. Generally I can feel jittery if I’ve overdone it.
For a 70.3, I take a caffeinated gel at the end of the bike (whatever convenient spot within the last few miles), then save another for the end of the run. Apart from that, my fueling is non-caffeinated gels and drinks. I don’t consume much caffeine at all day-to-day, so I definitely notice a boost when I do take it. It works well for me to use it towards the end of the bike and the run as a “finish strong” thing…probably equal parts physiological and psychological.
nobody mentioning caffeine pills yet… until I just did…anyone else?
nobody mentioning caffeine pills yet… until I just did…anyone else?
Well, there was at least one mention earlier in the thread, but most recently, the post above mine…
I shoot for around 0.5mg per kg per hour. So that’s around 37mg/hour for me. So that’s a morning coffee, caff gel before the swim, 100mg on the bike (I use crushed pills), and a few caff / normal gels on the run. On the run I carry both caff and non caff gels. Generally I can feel jittery if I’ve overdone it.
nobody mentioning caffeine pills yet… until I just did…anyone else?
If you have a business license, you can purchase caffeine powder from purebulk.com. Bought 1 kg of the stuff. We’re set for life. 
Caffeine from Bulk Supps on Amazon is great. There may be equivalent products for up to about 50% cheaper if you scour amazon, but they can be cut in half and emptied into beverages. 200mg caffeine per pill and nothing else is what you’re looking for. Nothing fancy. The cheaper the better. This one is cheaper as of last checking. (I have no affiliation with either, or any supps, for that matter)
Indeed, a cheaper fix than the pills or a triple mocka campenola. I’m thinking I’m faaaar to irresponsible to go the powder route. Add to that bad at math and it’s an ugly you tube video in the making. =(
Indeed, a cheaper fix than the pills or a triple mocka campenola. I’m thinking I’m faaaar to irresponsible to go the powder route. Add to that bad at math and it’s an ugly you tube video in the making. =(
You’re totally totally right. Math + responsibility = survival, if using caffeine powder.
Responsibility kicks in fast when you realize that you could kill yourself with a couple teaspoons of the stuff. I store an measuring spoon for 1/8th teaspoon in the bag so there’s no “oops wrong spoon” days.
Still only need half that spoon’s worth to get 200mg!
Keep in mind about 25-30% of people have a drop or no enhancement to performance when using Caffeine. You can get a genetic test to see if you are a responder or you can do a power test to determine if you are a responder. This would be the best way to answer your question.
Got a link to studies to support? If true, this is a big deal.
A quarter of folks not responding well to caffeine in endurance performance in racing and training is pretty strongly counter to my experience working with endurance folks, hence the further inquiry here!
If this is a case of looking at one-off pre-post testing of subjects within a study where group mean investigation was the intent, I could see how it could be misconstrued as X% did not improve with caffeine. But repeat testing within subject would be necessary to establish this, and I haven’t seen that in the literature. Would be very interested if you have any research handy! Especially to the genetic testing piece being a good identifier of caffeine’s interindividual utility differences.
I watched a video last week that mentioned 100mg of caffeine taken before a race lasts about 6 hours. Didn’t read the study though. I’m sure it’s different for everybody.
Keep in mind about 25-30% of people have a drop or no enhancement to performance when using Caffeine. You can get a genetic test to see if you are a responder or you can do a power test to determine if you are a responder. This would be the best way to answer your question.
Got a link to studies to support? If true, this is a big deal.
A quarter of folks not responding well to caffeine in endurance performance in racing and training is pretty strongly counter to my experience working with endurance folks, hence the further inquiry here!
If this is a case of looking at one-off pre-post testing of subjects within a study where group mean investigation was the intent, I could see how it could be misconstrued as X% did not improve with caffeine. But repeat testing within subject would be necessary to establish this, and I haven’t seen that in the literature. Would be very interested if you have any research handy! Especially to the genetic testing piece being a good identifier of caffeine’s interindividual utility differences.
I will let you look up the research on caffeine and performance. Don’t just look at the summary but look at the individual responses. You will see a large number of participance had no response or negative response. This holds true with my athletes, and especially with athletes who race in events that have high anaerobic contribution. Some of my athlete are fine up to threshold with caffeine but tend to blow up prematurely above threshold.
Here is a review of research on the gene component of caffeine and performance. In their research they cited 51% of the participance saw no response or negative response.