You might feel an extra boost of energy in your muscles after ingesting caffeine, but it’s actually your brain that’s responding. 

When your body breaks down caffeine, the resulting chemicals bind to receptors of a neurotransmitter called adenosine. When adenosine levels are high, it makes you feel tired. But caffeine blocks these receptors, preventing the fatigue signal from reaching your brain – so you don’t feel tired.

Studies have shown that roughly 2-4 cups of coffee can improve endurance by 2-4% and boost average power by nearly 3%.

Other research shows that caffeine can also improve muscle contraction and reduce the perceived level of pain or effort, which can help you push on for longer during tough rides. Studies have shown that about 2 to 6 milligrams of caffeine per kilogram of body weight (roughly 2-4 cups of coffee, for a 70kg cyclist) can improve endurance by 2-4% and boost average power by nearly 3%.

Try these expert tips to get more energy from caffeine.

1. Take a break

Some regular coffee drinkers notice that skipping their daily cup for a day or two makes the next one feel more powerful. A Dutch study confirmed this: cyclists got a stronger boost from caffeine before an event when their previous dose had fully left their system. 

So skip your usual morning coffee, and drink it about an hour before your ride (instead of several hours earlier). Try experimenting during training with different caffeine doses.

2 How much?

How quickly you feel the energy boost (and how intense it is) depends more on the amount of caffeine than the form in which you consume it. Caffeine typically peaks in your system within 30 to 60 minutes after ingestion. A 125ml cup of coffee contains about 60mg of caffeine. Remember, aim for 2-6mg/kg. 

Here’s how much caffeine there is in other drinks:

• 1 mug (250ml) of black tea = 60mg
• 1 mug (250ml) of green tea = 40mg
• 1 espresso (30ml) = 40mg
• 1 glass of Coke (200ml) = 20mg
• 1 can of Red Bull (250ml) = 80mg

(Source: Netherlands Nutrition Centre)

3 Lasting effects

While peak caffeine levels occur 30-60 minutes after intake, the half-life can vary from 1.5 to 10 hours. This means that some cyclists may benefit from ingesting additional caffeine during a ride or race. 

For a three-hour ride, most people only need caffeine before the start. But if you didn’t get the full 2-6mg/kg dose beforehand, take more caffeine after 60 to 90 minutes on the bike (for example, via an energy gel). Be sure to test the timing and dosage during training before experimenting with your stomach in a race!

4 Beware the jitters

Too much caffeine can cause your heart rate to spike and your hands to shake, and you might feel anxious or nervous. Try to keep your total daily caffeine intake below 6mg/kg of body weight.

5 Recovery

There’s some evidence that caffeine can help speed up glycogen replenishment after your ride, when consumed with carbohydrates. Coffee with milk is a good post-ride drink to get some of the carbs and protein you need for recovery after a hard training session.

Although caffeine is often thought of as a diuretic, or something that dehydrates you, studies suggest this isn’t entirely true. Research published in the scientific journal PLOS One showed no significant difference in hydration levels among 50 adult men who drank either water or caffeine.

One caveat: if drinking caffeine after your ride might disrupt your sleep, it’s probably best to skip it as a recovery drink.

READ MORE ON: caffeine fuel