How to get the most from your pre-ride coffee hit!

How to get the most from your pre-ride coffee hit!

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Exercise benefits

Studies have shown caffeine to have three core benefits for exercise in doses of 75mg per serving or more:

  • it improves focus and mental performance,
  • increases endurance,
  • and reduces rate of perceived exertion.

Caffeine also aids muscle recovery by increasing the rate at which your body replenishes lost muscle glycogen.

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When to drink

Caffeine takes about 45 minutes to fully absorb and has a half-life of 5.7 hours. So ideally, aim to drink coffee 30 to 45 minutes before a ride, then use caffeine gels to keep topped up during your session. Best of all, a post-ride cup with your friends is not only fun, but will help accelerate recovery of aching muscles.

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How much?

Too much caffeine can bring about jitteriness or heart palpitations, but exactly where that limit lies varies from person to person. Widely accepted research suggests that 2-3mg per kilogram of body weight is optimal for sports performance, while the European Food Safety Authority recommends no more than 400mg per day for general use.