Optimal Caffeine Intake in Endurance Races

Andy Blow is the founder of Precision Fuel & Hydration. He returns to the podcast to discuss the science and practice of using caffeine to enhance endurance performance.     

IN THIS EPISODE YOU'LL LEARN ABOUT:

-The scientific background of caffeine as an ergogenic aid. 

-Who should and who should not consider using caffeine in endurance events? 

-How to use caffeine before the start of the event

-How to use caffeine during the event

-How the duration of the event impacts caffeine intake - from sprint distance to Ironman and through the extreme of multi-day ultra-endurance events

-Case studies from some of the top triathletes in the world - what are typical caffeine intakes in half and full distance races? 

SHOWNOTES:

https://scientifictriathlon.com/tts346/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast/

SPONSORS:

Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using the free Fuel & Hydration planner on precisionfuelandhydration.com. Book a free one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@precicionhydration.com and they will be happy to help. 

ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts.

LINKS AND RESOURCES:

• Precision Fuel & Hydration website, Instagram and Twitter
• Should you use caffeine as part of your fueling strategy? - PF&H blog post
• How to use caffeine BEFORE exercise - PF&H blog post
• How much caffeine should you use DURING training and races? - PF&H blog post
• Race nutrition and hydration – current best practices with Andy Blow | EP#293
• Race hydration, calories and sodium – a 2020 update with Andy Blow | EP#218
• Hydration in endurance sports: a Q&A with Andy Blow | EP#191
• Effective Swimrun Training with Andy Blow | EP#126
• Hydration, sodium and cramping with Andy Blow | EP#49

RATE AND REVIEW:

If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/

CONTACT:

Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.