Match the caffeine dose to the ride

It can be tricky to know how much caffeine to take to gain the optimum performance-enhancing benefits. Will Girling, head nutritionist at EF Education-easypost (willgirling.com) provides the following guidelines.

45-60 MINUTE SESSION

“If you’ve signed up for a Zwift race or are doing a ramp or FTP test, taking caffeine can help hit your targets,” says Girling. The same applies to a short TT race. Take 3-6mg/kg body weight an hour before you start. For a session this short ‘precaffeinating’ is sufficient; there’s no need to top up midway through the session.

3-4 HOUR CLUB RIDE

“If heading out first thing, take a high dose of caffeine after breakfast, as it will help speed up the absorption of carbohydrate,” Girling advises. The exact amount to consume depends on your weight but a high dose for a larger male is typically 3-6mg/kg of caffeine, or two to four shots of espresso. Consume these an hour before you start riding, and top up halfway through.

4-HOUR RACE

Most EF Education-easypost riders drink coffee at breakfast or on the bus, which is equipped with an espresso machine. Each rider knows exactly how much works for them. “They’ll do a specific dose that they’ve practised many times before,” explains Girling. On the bike, riders consume one or two gels containing 75mg caffeine per gel an hour from the end.

6-HOUR RACE

Even though this is a longer timeframe, the plan for caffeine consumption for EF Education-easypost riders is similar. “Caffeine has a long half-life – the time it takes for the initial amount of the substance in your body to reduce by half. It’s not used up like carbohydrate,” explains Girling. “This is why the top-up is still just a small amount.”