I’m trying to plan out my hydration for Almanzo this weekend. Big cup of coffee in the morning like usual. I’m doing straight water in an Osprey pack and two 24oz bottles on the bike with Nuun Energy tablets in each. My longest ride is 70 and only took one tab near 60. Weather is 50s and rain. …

Personally I just drink a cup in the morning, as this is what i normally do. Then save the caffine gels for the last 1 hour 30 minutes as this is when I usually start to not want to ride any more. I eat a tube of caffeine shot blocks and that is enough for me. That said everyone is different so a…

short ride like that I wouldn’t have any caffeine other than the one cup in the morning

One of caffeine’s least touted benefits is that it improves activity of glut-4 in the gut. So glucose transport is improved. Because of this I like to start the race in a caffeinated state. So I’ll take a couple hundred mg of caffeine 30 to 40 minutes before the race. I’ll continue to consume an…

I ended up going down a rabbit hole after seeing this question, and it turns out caffeine has a half-life of 5.7 hours. That means that if your race takes 6 hours, and you have 100mg (a normal cup of coffee) an hour before the start, you’ll still have 43mg in your body as you cross the finish line. …

[image] Michael_Tate: it turns out caffeine has a half-life of 5.7 hours Sorry, that’s wrong. Half life of caffeine can be highly variable between individuals and male/female. Off the top of my head from what I remember it can range from 3-10 hours. There’s an environmental component (exposur…

[image] Minty_One: Sorry, that’s wrong. The wrong part is that I didn’t include the uncertainty in the number. Sorry about that. But in terms of half-life numbers, even 3-10hr isn’t that big of a swing. In the two examples I gave the results look like 31mg and 61mg for the 3 hour extreme cas…

From experience I wouldn’t experiment with caffeine this close to a race, I’ve found it’s had negative impacts. I can’t say how or why but I worked on caffeine peak time and when to supplement a few times and it never worked. However, towards the end of 100km gravel ride recently I took a caffeine…

[image] Michael_Tate: But in terms of half-life numbers, even 3-10hr isn’t that big of a swing. It is a big swing if you look at realistic doses intending to improve performance. The numbers you’re using for caffeine in that hypothetical situation is too low. The recommended baseline for dosa…

[image] Saganoky: Also, There is 4 water stops on the route check the almanzo site for details. Not sure if this would change your plan at all. Nice! Should bet a wet one.

How much caffeine on 100mi gravel

Nutrition

brendanhousler May 15, 2019, 4:10pm 2

wouldn’t go too crazy, and do what you normally use on a long training ride. Caffeine can have odd effects when you’re really smashing the pedals if you aren’t used to it. Good luck!

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How much caffeine on 100mi gravel

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How much caffeine on 100mi gravel

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