Caffeine before an Ironman?

Taking in caffeine during the Ironman can be beneficial, and indeed many triathletes do this.

Numerous studies have found an ergogenic (performance enhancing) effect on ultraendurance exercise when caffeine is taken an hour before the event. Doses of one milligram/kilogram to six milligram/kilogram have been shown to boost performance.

Fuelling yourself properly for a triathlon is clearly a very complex and individual process and requires much experimentation to find what works for you.

Once you’ve figured out which sports drinks and foods work best, you’ll find it’s all worth it. You’ll feel much better during the event and your time will reflect this. Also remember that your fuelling begins several days before the triathlon, in conjunction with a well-planned tapering schedule. During the event make sure you eat before you are hungry and drink before thirst sets in, and continue to ingest your sports drinks and gels during the event.

Roy Stevenson has a master’s degree in exercise physiology and coaching from Ohio University. He teaches exercise science at Seattle University in Washington State and has coached hundreds of serious and recreational runners and triathletes in the Seattle area.
As a freelance writer, Roy has more than 200 articles on triathlons, running, sports, fitness and health published in over forty regional, national and international magazines in the US, Canada, England, Scotland, Ireland, South Africa, Australia and New Zealand.

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