How Caffeine Timing Affects Triathlon Performance

New Study: Caffeine Timing Affects Triathlon Performance

A recently published study in the Journal of Sports Science has revealed that the timing of caffeine consumption significantly impacts endurance performance in triathlon events.

Researchers from the Australian Institute of Sport studied 42 competitive triathletes over a six-month period, comparing performance metrics when caffeine was consumed at different intervals before and during races.

Study Findings

The research found that athletes who consumed caffeine 45 minutes before the swim start performed 2.3% better overall compared to those who consumed it immediately before racing. Even more interesting was the finding that smaller doses consumed during T1 and T2 transitions maintained performance benefits without the gastric distress common with larger doses.

Lead researcher Dr. Emma Thompson noted that the “gut training” aspect of caffeine consumption was just as important as the timing. Athletes who practiced their caffeine strategy during training showed better absorption rates on race day.

Practical Applications

For amateur triathletes, the key takeaway is to experiment with caffeine timing during training rather than trying new strategies on race day. The study recommends:

Start with 2-3mg per kilogram of body weight, consumed 45 minutes pre-race. Add smaller top-ups of 1mg/kg during longer events. Always test your strategy during key training sessions first.

Individual tolerance varies significantly, so personal experimentation remains essential for optimal race day performance.