Boost your ride
Performance Q&A The big cycling questions answered by our team of expert coaches, nutritionists and riders
01 WHAT ARE THE PROS AND CONS OF CAFFEINE USE?
Numerous studies on caffeine reveal that you can ride faster, corner better and ascend like an angel, though not all of you will benefit from a drug so proven that it was banned at high doses from Olympic events between 1984 and 2004.
“A key effect is that it reduces your perception of effort and pain, while boosting your ‘behavioural activation’,” says Gabriel Barreto of the University of São Paulo who’s an expert on coffee. “This is your determination, your willpower, to dig deep.”
This easing of pain relief is proven. Look in your medicine cabinet, dig out the painkillers and there’s a good chance they contain caffeine. Through a sporting lens, caffeine’s also been shown to improve stamina, strength, speed and agility, plus crank up fat oxidation rates. And it’s not all about brawn. The brain benefits, too, as caffeine’s linked to improved cognitive function, specifically reaction time and memory.
Caffeine delivers its performance boost by acting rapidly on the central nervous system, exerting its influence on a quartet of physiological mechanisms: the cardiovascular system, including elevating heart rate and blood pressure; the endocrine system, accelerating glycogenolysis, which is the breakdown of glycogen into glucose for energy purposes; the muscular system – as an example, greater release of calcium for more force; and the central nervous system itself for the pain relief mentioned and fatigue management.
Caffeine’s one of the most tested drugs in the world, so many of these benefits enjoy a weight of evidence behind them. Which makes it even more galling that Barreto’s recent review suggests how much of a kick, or not, you receive is down to your DNA.
“Genes are like ‘cooking recipes’ that we keep inside our cells,” he says.
“Sometimes, there are small differences in those recipes from person to person, which may result in differences in how we function. In our study, we were looking at a ‘recipe’ (gene) called CYP1A2, which produces an enzyme that breaks caffeine down so it’s easier for our body to get rid of it. One of the variations in this gene results in some individuals metabolising caffeine slower than others, and we found that there’s an actual impact on how caffeine affects those slow metabolisers. It seems that these slow metabolisers draw fewer benefits from caffeine supplementation than the fast ones, sometimes even hurting their performance. Luckily, slow metabolisers are only 10% of the population.” Unless you’re that one in 10, of course, whose genotype is CC, unlike the AA group who are the fastest caffeine metabolisers and enjoy the greatest ergogenic effect. The AC group sit in the middle and benefit little but don’t suffer the potential harm that the CCers do. This impairment is reportedly down to prolonged caffeine-fuelled vasoconstriction – narrowing
of blood vessels – that impairs rather than helps performance the longer heart rate remains high. To test which allele combination you are requires a genetic test from the likes of Fitness Genes.
Strategic intake
Realistically, few will fork out for a DNA test, so as a broad brush it’s worth knowing how much caffeine will morph you from a pebble to a Pogacar. “The standard recommended dosage is between 3 and 6mg per kilogramme of bodyweight,” says Barreto. “That would translate into 210 to 420mg for an individual weighing 70kg. If you duck under that, the benefits will still be there but to a smaller degree. Above that and we increase the risk of undesirable effects such as jitters, anxiety and agitation.”
That brings us to how best to action your caffeinated plan? Well, morning is best, though only slightly, with one study showing that caffeine appears to exert a greater ergogenic effect on 3k cycling time-trial performance when consumed in the morning (2.3% boost) compared to the evening (1.4%). Of course, evening isn’t ideal for sleepslashing reasons we’ll come onto shortly.
As for specific timing and composition, “If you’re taking capsules, caffeine usually comes in higher amounts, around 200mg per unit. That’s nearly twice as much as you’ll find in an energy gel, so it’s easier to obtain the amount of caffeine you need from capsules,” says Barreto. “Then again, caffeine gels contain good amounts of carbohydrate, which are also beneficial for performance at high intensities. The ideal plan is to ingest a capsule containing 3mg per kilogramme of bodyweight one hour before you ride or race and divide your gels along the way, so that you’ll enjoy a caffeine ‘hit’ in a constant rate up to 6mg per kilogramme of bodyweight in total. If you’re facing a hard mountain, perhaps having the remaining 210mg of caffeine with the 40g of carbohydrates 30 minutes before you reach it is a great idea.”
“I can’t get no sleep…”
That’s enough from the caffeine appreciation society. As insomniacs everywhere know, it can be your foe as well as your friend. Research in rugby league monitored players consuming caffeine before an evening match. Post-match salivary concentrations of caffeine were linked to an increase in sleep latency, plus a decrease in both sleep duration and efficiency that evening.
“We all know the effects of caffeine can disturb sleep when consumption is too close to bedtime,” says sleep scientist Luke Gupta. “Caffeine blocks the activity of adenosine, a substance that accumulates in the brain during wakefulness and eventually promotes sleepiness. The stimulating effects of a single dose of caffeine can last for up to six hours. If you have consumed caffeine close to bedtime and are anticipating a restless night then going to bed later will allow for the arousal induced by caffeine consumption to dissipate, increasing the likelihood of a more restful night’s sleep.” The irony isn’t lost that studies also show that caffeine can maintain performance during periods of sleep deprivation. A case of robbing Peter to pay Paul.
But what if Peter and Paul are habitual caffeine users? Do several cups a day impair the positive performance effect of caffeine? The evidence is equivocal. A recent review explored this area. Of the four studies used, two reported a blunting, but not elimination, of caffeine’s acute ergogenic effects while two reported no difference. The authors of a blunted study suggested the habitual athletes could benefit but they’d need a bigger dose. James Witts
02 HOW DO I BOOST MY IMMUNITY?
Increasing evidence reveals that in contrast to moderate physical activity – which appears to have a beneficial effect on the immune system – prolonged and strenuous exercise can compromise immune function. First up, know that cyclists who consume insufficient amounts of calories and/or protein will see a downturn in most aspects of immune function, and a higher risk of various types of infections that’ll lead to colds and sore throats.
Generally, you should aim for 15% protein, 15% fat and 70% from carbohydrates in your diet. Those most at risk from inadequate protein consumption include vegans and vegetarians who exclude dairy products, though athletes who eat an unbalanced diet can also be affected. For example, individuals who take in too much carbohydrate – displacing the protein in the diet – and athletes on energy-restricted diets. Regarding that latter point, there’s evidence that losing weight rapidly (more than 1kg per week) will adversely affect the immune system. em.
Fatty benefits
It’s generally accepted that fatty acids from fish oils can prove useful in countering immune suppression sion during mental and physical stress. Everyone should have small amounts of monounsaturated ted fats in their diet: sources include avocados, olive oil and rapeseed oil. Also, consume enough polyunsaturated fats that include the well-known omega 3 fats – a particular protective type of fat for our hearts and joints. The best sources of omega 3s are oily fish. Mackerel, kippers, pilchards, salmon and trout are great, though smaller amounts can be obtained from plant foods: rapeseed, walnuts, soya, flax and linseed. Adults should eat two portions of fish per week, one of which should be oily.
Studies suggest that carbohydrate ingestion during exercise – 30-60g per hour – boosts immunity, including reduced levels of stress hormones (which can suppress the immune system at high levels), such as cortisol and adrenaline, and fewer negative effects on blood immune count. Conversely, riding with insufficient carbs has been shown to have a detrimental effect on the immune system. Look at the carb content of your sports nutrition and take in as much as you require to meet your needs. For instance, gels vary between 20-30g so, on average, aim to consume one every 20-30mins during exercise after an hour’s passed.
Similarly, dehydration increases stress hormone levels and decreases saliva flow, which is important in the fight against infection because it secretes antibodies. Research shows that regular fluid intake maintains secretion of antimicrobes’ properties in saliva during prolonged exercise, thus helping to fight infection.
Iron and zinc are the most common mineral deficiencies seen in cyclists, which is far from ideal as both play a major role in a strong immune system. Iron has numerous functions, but its main requirement in the body concerns the ‘haem’ part of haemoglobin, needed
to carry oxygen around the body. Sadly, low iron levels are common and are particularly prevalent in female endurance athletes due to loss of blood during menstruation. Symptoms of deficiency are tiredness and fatigue, breathlessness during exertion, pale skin, and poor resistance to infections.
But beware: excessive supplementation when not required can have serious side effects and unnecessary supplementation can increase the chance of infection. If you suspect that you have low iron levels, ask your doctor to measure your iron stores. You should also alter your diet to avoid low levels.
Zinc is required to develop and activate some immune cells, and even a moderate zinc deficiency can adversely affect the immune system, which is a threat to cyclists as zinc is lost in sweat as well as urine. Cyclists who ride daily, especially for over an hour, should then include good regular dietary sources of zinc in their diet (meat, seafood, legumes, nuts and seeds, whole grains and dairy products all contain zinc). It’s almost become folklore that zinc supplementation will improve conditions such as a cold. However, its effects on the severity or duration of symptoms remains debatable and more research is required before zinc supplements could be recommended d to treat colds. That said, if you’re convinced, take it within 24hrs of the symptoms showing themselves. Note: like iron, zinc is toxic at high levels and can cause severe nausea and vomiting, cramps, hair loss and can reduce immunity, so mega dosing isn’t recommended.
Antioxidants uncovered
Under extreme stress – intense exercise, hot or frozen environments – our bodies release high levels of free radicals, which have the potential to impair immunity. Our defences against these out-of-control radicals are both the antioxidants manufactured in our bodies and the antioxidants in our diet. This is where you’ll reap the rewards of being active. In theory, you’d think increasing antioxidant intake would be a good strategy for cyclists under daily stressful training load. But it may not be required, as the antioxidant defence system becomes more efficient in cyclists who train on a regular basis.
Glutamine, an amino acid, is a key fuel for cells of the immune system. Many studies agree that glutamine concentration decreases following prolonged strenuous exercise, the situation being compounded for serious cyclists who are likely to keep training during this time when the immune system is already in a weakened state. Yet many studies question whether low glutamine concentration is the cause of impaired post-exercise immunity. Other research has shown that the amount of stored carbohydrate in the body during recovery was increased following consumption of a glutamine and drink containing carbs. Hence, glutamine is added to some commercial recovery drinks, but the jury’s still out.
Echinacea is used to treat and prevent upper respiratory infections (colds, sore throats…). And several clinical trials have reported positive effects in the battle against respiratory infection. Where studies into echinacea are let down is inconsistency, but you can’t ignore the placebo benefits.
Ultimately, get the basics right by eating a balanced diet sufficient to meet your energy requirements. This should include adequate protein, iron, zinc and plenty of antioxidants from food sources. Also ensure you’re hydrated, as reduced water levels will leave you vulnerable to infection, while good-quality sleep and managing stress levels are also important.
Ruth McKean
03 HOW DO I CREATE THE PERFECT RIDE?
A similar level of ability with your riding group is a must if you’re searching for the perfect ride as you’ll need to keep to each other’s pace. A like-minded outlook on life is helpful. Go for a short(ish) ‘getting to know you’ ride with potential cycling companions to ensure you’re compatible. Someone with mechanical knowledge is a bonus.
Joining a cycling club or a group ride may be the best way to find the perfect company. Clubs tend to be more structured, while group rides (like those listed on letsride.co.uk) focus on less-intense cycling. Decide whether you want to focus more on cake stops or consistent cadences.
Obviously, the ‘perfect bike’ is different for everyone. Who you are and what you’re doing make a huge difference. A track bike is far from perfection if you’re 19 stone and cycling the Pennine Way. If you’re planning a nippy jaunt, don’t use your hybrid. An expertly fitted, but inexpensive, bike will always be preferable to a pricey one that isn’t set up for you.
The summer is obviously a popular time for cycling. Yet sunshine doesn’t always stick around. Pack an emergency jacket and study apps such as Accuweather to get a feel for how the whole day is going to pan out. Having a back-up plan, a ‘B route’ that better suits a change of weather, is crucial.
Avoiding traffic doesn’t just happen – research your routes before you travel. Times of the day can affect traffic density – avoid tricky junctions during rush hours and routes close to tourist attractions on public holidays.
Local online cycling forums are often a goldmine of useful information, highlighting potential hold-ups that aren’t immediately obvious. Yet, no matter how well you plan your ride, you will experience other road users. Knowing the Highway Code is great for steering clear of any unpleasantness: aggressive drivers are a lot like dogs chasing their tails – best ignored and allowed to wear themselves out.
Of course, perfection depends upon who’s riding and their level of ability. A 100km hilly route may be an experienced rider’s perfect outing, while a newbie would find it hellish. It’s important to have a clear idea what you and your group want from a ride. Oldschool OS maps display contour lines to show how steeply roads ascend and descend, while plotting a route on Komoot, MapMyRide or RideWithGPS will give you elevation stats and a gpx file you can upload to your computer. Apps such as Strava are also good ways of researching which routes are popular in new areas.
Many riders prefer to take cycle paths (National Cycle Network/Sustrans routes can help here) where possible. And don’t forget to pass several pit-stops – with coffee shops for ‘training’ rides and pubs saved for days out with the family. Website cafes. cyclingmaps.net and local forums are good for finding Lycra-friendly venues to build a route around. Good luck! Chris McGuire
04 HOW DO I FIND MY IDEAL POSITION?
The basic position when seated on a road bike is with the hands on the hoods – ensuring they’re closest to and covering the brakes, plus the gears – while keeping the upper body upright and viewing the road ahead.
Standing out of the saddle can be great for short bursts of power or for a chance to change position to alleviate fatigue. But it’s best used sparingly, as it’s less efficient in terms of aerodynamics and energy expenditure.
Keep your hands on the hoods as you climb. If you’re standing, then pulling on the handlebars may help create more power. You may have also been told to ‘pull up’ during your pedal stroke, this myth has been debunked by research, and pedalling the bike autonomically is usually the most efficient way.
Aim to make being aero second nature. When you’re riding on the hoods get your elbows low so your forearms are parallel, tucking your head in when you’re riding for a more streamlined body position. Maintain that hand position on the drops when cornering, especially on descents. You’ll spread your weight more evenly and lower your centre of gravity to maintain pace but ensure control. This is the preferred sprinting position – it puts you in the most control while ensuring you’re as aero as possible.
Switching to hold the top of the bars can relieve muscle tension in the arms, hands and shoulders and is good on long climbs where there’s less need to be close to the brakes and maintain an aero position. It allows you to climb comfortably, opening up your hip angle and encouraging your diaphragm to fully contract. Liam Holohan