CAFFEINE - THE EXPERT'S PED*
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
This story is from the January / February 2024 edition of Bicycling South Africa.
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This story is from the January / February 2024 edition of Bicycling South Africa.
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THE CASE AGAINST STRAVA
I'LL BEGIN BY SINGING SOME PRAISES. Without Strava, I'm not sure I'd have re-engaged with cycling at the level I did. Coming from just occasionally messing around on mountain bikes as a teenager to trying my best to race at an elite level, Strava has played a role in pushing me to ride faster, harder and longer than I'd ever done before.
OVERBERG MEANDER
CHOOSE YOUR OWN ADVENTURE IN THE ROLLING HILLS OF THE SOUTHERN CAPE.
THE RIGHT TO RIDE
THEY LED A CYCLING REVOLUTION IN AFGHANISTAN, WHERE WOMEN WERE FORBIDDEN TO RIDE. WHEN THE TALIBAN RETURNED TO POWER, THEIR ONLY HOPE WAS A HARROWING ESCAPE TO AN UNCERTAIN FUTURE.
ONE MAN'S CRUSADE TO TAKE DOWN ZWIFT CHEATS
INDOOR CYCLING AND VIRTUAL RACING ARE BOOMING - AND SO ARE THE RANKS OF DIGITAL DOPERS ABUSING THE PLATFORMS.
Gale Force
IN 2025, THE ABSA CAPE EPIC WILL ROLL OUT FOR THE 21ST TIME. ONLY TWO RIDERS HAVE FINISHED ALL 20 PREVIOUS EVENTS.
The Contenders
Matt Beers is undoubtedly the most popular cyclist in South Africa.
The Czech Mates
THIS YEAR, BLIND ATHLETE ONDŘEJ ZMEŠKAL and his tracker Marek Peterka will tackle the Absa Cape Epic riding a tandem. And far from being daunted, the duo are excited about the challenge ahead.
Beyond The Trails
Over the past two decades, the Absa Cape Epic's impact on South African cycling tourism has been nothing short of phenomenal. The race not only attracts professional and dedicated amateur riders from across the globe, but also plays a pivotal role in boosting local economies and showcasing South Africa as a premier destination for adventure seekers. Let's delve into how the race achieves these feats:
The Fixers
EVERY DAY, WHEN YOU FINISH A STAGE of the Absa Cape Epic, it's your chance to recover and recharge for the next day.
