Caffeine is one of the most widely researched performance aids, and many athletes use it before racing. Used well, it can make hard efforts feel easier.
This is general guidance. Caffeine is not suitable for everyone. If you have a heart condition, high blood pressure, are pregnant, or take medication, speak to a doctor first.
How it helps
Caffeine can reduce the perception of effort and fatigue, so hard work feels a little easier.
Timing
Caffeine usually takes effect within 30 to 60 minutes. Taking it around that long before your start is common.
How much
Use an amount you know you tolerate. More is not better; too much can cause jitters, a racing heart, stomach problems and anxiety.
Tolerance
If you drink a lot of coffee every day, you may feel less effect. Some people reduce their intake in the days before a race; others keep it the same. Both are fine — just do not make a big change right before race day.
Sources
- Coffee.
- Caffeine gels.
- Caffeine tablets.
- Energy drinks.
Know how much caffeine is in what you take.
Practise first
Never try caffeine for the first time on race day. Test it before hard training sessions.
Sleep
Caffeine can affect sleep. Avoid it in the afternoon and evening on training days. See sleep and recovery.