I was sent an article about caffeine, and how best to use it during an endurance event. It's a 6-page Word file written by four cycling-tri coaches/dieticians/pros. I will be happy to send it to whomever wants to read the whole thing. Just PM me with your e-mail address. – HT
For years athletes have been using caffeine in various doses to improve their performance. Everyone knows that a strong cup of Java gives you that alertness and sense of extra energy. Drink three cups of leaded Starbucks coffee and you'll feel like you want to run a marathon! So…does the caffeine simply make you want to run that marathon or does the caffeine actually help you finish it faster?
Many professional endurance athletes use caffeine to enhance their performance. Prior to 2004, caffeine was banned by the US Olympic Committee, World Anti-Doping Association (WADA) and US Anti-Doping Association. The level at which caffeine was banned was 12mcg/ml in urine, which requires about 1,200 mg of pure caffeine or 8 cups of strong coffee. However, this decision was reversed in 2004, allowing the use of caffeine in elite level sports.
Based on the literature, the dose required to elicit an ergogenic effect is much less than the level banned (3 - 9 mg·kg-1 body mass which is approximately 225-675 mg for a 75 kg athlete). There is some controversy surrounding the lifted ban since caffeine does have some ergogenic properties but it can also be dangerous if abused. Back to running the marathon: caffeine can help you run it faster, but only if done correctly, so let's talk about who can benefit from caffeine and how it can be properly used.
• Thermogenic Properties
• Diuretic Effects/Dehydration
• Study of Cyclists
• Recommendations: Amount, Form and Timing