You know the feeling: the aroma of fresh espresso, that familiar ritual before you set off cycling with plenty of energy – for many of us, this moment is simply part of the experience. Katja Mangold, an expert at *Apotheken-Umschau*, knows this too. But you know what? There’s more to this pleasure than just tradition. Caffeine is actually one of the best-researched legal performance enhancers we have. What happens in your body? Imagine you’re setting off on your ride – suddenly, the tiredness feels less of a burden, every pedal stroke feels less strenuous, and your reflexes are sharper. At the same time, your body is working at full speed: fatty acids are mobilised, your liver releases glucose – pure energy is at your disposal.
How you can make the most of caffeine
- Pay attention to the dose: 3–6 mg per kg of body weight – in practice, that’s about 2 to 4 espressos (or a caffeine gel or drink)
- Get the timing right: drink it 30 to 60 minutes before you set off. Got a long ride ahead of you? Then give it another push over the last few kilometres – it’s a real game-changer, especially before the final climbs.
- What you should know: Everyone’s body reacts differently. If you drink several cups a day, the effect will be less pronounced.
The flip side
If you overdo it or drink it too late in the day, you’ll get jittery, your heart will race and you’ll toss and turn in bed at night. But poor sleep ruins your recovery – and just like that, you’ve undone all the benefits yourself. If you’ve got the dosage and timing under control, caffeine is worth its weight in gold. And let’s be honest: it tastes better than any powder from a tin. If you want to delve deeper, we recommend a scientific review article from the Journal of the International Society of Sports Nutrition. You can find even more interesting facts about coffee and its effects on the website of the German Society for Sports Nutrition (www.apotheken-umschau.de).
Tim Farin
Editor
