CAFFEINE - THE EXPERT'S PED*

TIPS AND TRICKS FOR EVERY PART OF YOUR RIDE LIFE

Cyclists can gain some real advantages from caffeine for their performance. To help you maximise the benefits, researchers have looked into specifics such as timing your intake and choosing the best sources.

THE BENEFITS

You may feel a little extra energy in your muscles after you consume caffeine, but it’s really your brain that reacts to it.

When your body breaks it down, the resulting chemicals bond to receptors of a neurotransmitter called adenosine. When this is elevated, it makes you feel tired. But caffeine blocks the receptors, reducing this sleep-promoting effect, keeping us from dragging.

Research also indicates caffeine can improve muscle contraction and reduce the perception of pain or effort, which could help you push through tough rides for longer.

It’s been shown that about 2-6 milligrams per kilo of bodyweight (about 2-4 cups, for a 70kg rider) can improve your endurance by two to four per cent, and your mean power output by nearly three per cent.

Try these expert tips to steer you towards more energy.

1. TAKE A BREAK