THE BENEFITS OF CAFFEINE FOR TRIATHLETES

Many of us consume caffeine every single day, but did you know it can also give you a real edge in training and racing?

Caffeine isn’t just about that morning coffee kick. In sport, it’s one of the most researched and proven performance enhancers out there. And for triathletes, it can make a huge difference across swim, bike, and run.

So how does caffeine work?

What’s actually happening when we take caffeine? Caffeine works mainly by blocking adenosine - that’s the chemical in your brain that makes you feel tired. When caffeine steps in, your perception of effort drops. In other words, the same pace feels easier.

So much so that research shows caffeine can:

• Improve endurance performance by 2-4%.

• Increase alertness and concentration - useful in those long races when your brain starts to wander.

• Help with muscle recruitment and power output - that extra kick on the bike or final effort on the run.

And, importantly, it doesn’t just mask fatigue. It actually helps your body use fat stores more efficiently, sparing precious glycogen for later in the race and helping to reduce the risk of you hitting the wall.

How to Use It

The good news is that you don’t need anything fancy. Coffee, gels, coke, even caffeine tablets all work. The key is timing and dose.

Dose: Around 3–6 milligrams per kilogram of bodyweight is considered effective. For example, for a 70kg triathlete that’s roughly 200–400mg which is a couple of double espresso or on a race day it may be:

• A double espresso or strong coffee when you wake up

• 500ml of High 5 caffeine electrolyte

• A high 5 caffeine gel pre-race

Experiment with dosage, increasing gradually and find what works for you.

Timing: caffeine will start to kick in after around 15 minutes but you won’t get the full effect for around 45 minutes so take it about 45–60 minutes before you need the effect. For longer races, topping up later with gels or drinks can keep you sharp. For example, for a sprint race you may want to take on all of your caffeine before you start, but for a 70.3 or full distance tri you may want to spread out your consumption over the event or time it to kick in when you're on the bike leg.

And remember – too much caffeine doesn’t mean better performance. Go beyond the recommended range and you’ll likely just feel jittery, anxious, or risk stomach issues.

How to be smarter about caffeine usage

Test it in training first - never try something new on race day. Instead, try it out on the turbo or spin bike first, then add it into shorter runs and rides before adding it into your swim, and finally trial it on longer rides and runs. Once you know your body can tolerate it well in training, you can then try it in racing with a C race where you don;t mind too much if things go a bit wrong but you still have some pre-race nerves to see how your body responds to caffeine when you have some adrenaline kicking around.

Work out your tolerance - some athletes are more sensitive than others so start with a low dose and experiment with what works for you. Think about how you respond to caffeine on a day to day basis away from sport.

Work out your optimal timing - for example, I respond really well to caffeine on the bike and run but I don’t love how it makes me feel on a swim so for a sprint I'll take caffeine 10-15 mins before the start safe in the knowledge that I'll be out of the water befoe the full effects kic in, but for longer races I'll have a coffee with breakfast but I don’t take my main dose until T1.

Mix sources! you may want coffee before the start, then caffeinated gels or caffeine electrolytes on the bike or run. Or you may find it easier to use non-caffeine nutrition but take a caffeine tablet. And if you’re racing Ironman – that flat Coke at aid stations? It’s a popular for a reason.

Sounds great, right…? Any Downsides?

In an Ironman, taking caffeine before the start could be smart if you want to be in the front group or pushing the pace. On the other hand, if you are anxious before the start, the addition of caffeine could increase those feelings of anxiety so you may want to delay taking it until after the swim.

If caffeine has an anxiety-inducing effect on you on a day to day basis, you might find that caffeine is actually detrimental to your performance. And if you've been told to reduce or limit your caffeine for medical reasons (such as pregnancy) then this also isn't the right approach for you!

Caffeine has also been shown to increase thermogenesis, or heat production, which raises your body temperature so if you've trained in cooler temperatures and you're racing somewhere warmer, or if you wake up on race day to find it's an absolute scorcher, you may want to think hard about whether caffeine is the right thing to do on that day.

Caffeine can also impact how you feel the next day. Your body metabolises 50% of the caffeine in around three hours, which means that taking it towards the end of a race, especially a 70.3 or Ironman could really impact your ability to sleep afterwards, and recovery is essential! Again though… this is all about finding the right timing and dosage for you and your race needs.

Like anything, caffeine isn’t a magic bullet. Overuse can affect your sleep and recovery, and if you’re constantly loading up you might not notice the same performance bump. Think of it as a tool - use it when it counts.

So, caffeine: legal, accessible, and proven to give triathletes that extra edge. Whether it’s keeping focus in a tough training block, or finding that extra couple of percent on race day, it’s a simple way to boost performance.

Give it a go in training, dial in what works for you, and come race day, it might just be your new secret weapon.

And if you'd like help working out how to use caffeine for your next big race, book a chat with Jo.