Another Caffeine question
I apologize up front for not doing an exhaustive forum search; however, the forum search functionality does not work for me in any browser that I try and I only have so much patience for manually scrolling back a page a time looking at titles.... so
I just finished Skiba's Scientific Training for Triathletes (decent read) and the section on caffeine caught my eye. He referenced studies that show (surprise) caffeine use helps endurance athletes perform better during workouts. The caffeine effect is more powerful in those athletes that don't regularly consume caffeine. I currently drink about 4-5 cups of coffee a day. I brew a pot in the morning, thermos it up, and drink throughout the morning and have my last cup right after lunch. I have come off caffeine before so I know that if I really want to, I can. However, I genuinely like the taste of coffee and think that part of it is a 'comfort' drink for me.
The question I have is which folks think would be better (and if any studies have looked at this). Is it better to:
1. Completely come off caffeine (like for months) and then only use if for key race rehearsals and on A-race day for performance enhancement.
2. Come off 'recreational' caffeine use (morning cup/comfort cup) but continue to use caffeine to support key weekly sessions to maximize effect of training throughout your early season/build/race specific prep and then during game day.
3. Forget all the science mumbo jumbo and drink the damn coffee because you think it tastes good and you'll make it through the race just fine...
My normal routine is to have a cup of coffee as soon as the alarm goes off Monday through Friday to prep me for that morning's pre-go-to-work workout. I also use caffeinated gels for my 'long' Sunday OS runs, but that's mainly because that is all there is in my area available for purchase. All other caffiene consumption is because it's there and I like the taste (I'm sure I'm addicted to it, but it doesn't get bad because I don't try to deny myself at this point).
Thanks for your thoughts.
Comments
1) Use caffeine as a PED? Legal, yes but seems to be in a grey area and would make me uncomfortable from a personal moral point of view.
2) Trying to be in both worlds? What is the benefit of selective abstinence?
3) FORGET ALL THE SCIENCE MUMBO JUMBO AND DRINK THE DAMN COFFEE!
Like I said, not too useful but that's where I am at and don't plan to change anytime soon.
Ironic to see the timing of this post.
Woke up last Sunday (previous weekend, 10 days ago) and decided to stop drinking 4-8 big cups o' joe per day. I drink a TON of water. But, like you, I enjoy the coffee.
I don't know why. But, I wanted to reduce. Greatly reduce. Not eliminate, but greatly reduce.
Switched my routine. Since then, the first thing I do in the morning is down a huge glass of water. I add apple cider vinegar but that's a separate topic.
Within 2 days. I started feeling much better throughout the day. Not dragging at all. Just solid smooth. Had the headache on day 1,2, a little bit on 3 but I knew that was gonna happen. Funny angle, but I looked at it like the IM. You know 'It's' coming, you just have to get thru it. The hardest part has been the habit of it at work. But, no surprise there, either. It's been worth feeling better.
Now, as I mentioned, I'm not totally off The Juice
I am having a small/strong cup or espresso, if convenient, about an hour before some of my harder workouts. At least, at this point. Why? Don't need to explain that to other caffeine junkies. Maybe I'll get to the point of 0 caffeine. I'll be one of 'those' people. Then, do the caffeine boost right before a race. I don't know. I, personally, don't think of it as legal vs illegal. I wouldn't have any reservation about this.
Anyhow, I offer no answer for your questions. Just sharing my experience, which happens to have paralleled timing.
Roy,
I have experienced both sides of the equation, the caffeine effect for those that don't regularly consume caffeine and those that consume large quantities. I've done the core diet and cut out caffeine for 6-8 weeks and find that it will keep me up if I consume it after being off. I've also been the opposite where I've consumed 2 litres/day (64 oz) and I am able to fall asleep no problem due to amounts I'm consuming and being very tired. The problem for me is I don't drink coffee and I get my caffeine from Coke, so a bunch of sugar as well.
In my experience there is a big effect to stim my body when I'm been off of it. I've even done a 20', 2, 20' test back in the day after consuming over a litre of coke then testing a couple hours later with great results. It definitely help the test as I had a very hard time holding those number in the coming week.
The down side for me is the lack of energy with the sugar so the caffeine/sugar became almost a necessity to keep the energy level up during the day and to meet the levels for hard workouts.
If you enjoy coffee keep drinking it, assuming you don't have issues sleeping etc. Now if you want to maximize the boost then you could look at some protocol to support key weekly session then reduce intake to a race rehearsal and the A-race. I typically don't have the head aches that Chris mentions as you withdraw but this is also something you may have to contend so not something you would want to be doing race week.
I don't use much caffeine (say a diet coke and maybe a couple of cups of tea or coffee) each day. That said, I almost always have a diet coke before my am training as I believe it helps (lower RPE for a given power or pace).
I use caffeine as a booster during races.
I go cold turkey for 2 weeks before hand but because I don't have much regularly, I don't get withdrawal symptoms.
So I guess I am in your question 2.
I enjoy my morning coffee. Back in my trading desk days I drank it all day. Now I've discovered it helps me on longer workouts I'll put some in one of my water bottles. I stopped drinking any soda pop many many years ago. Nasty stuff. But many many people enjoy a coke towards the end of long runs and triathlons. It calms the stomach, gives a little sugar boost, and maybe the caffeine helps too. Even though it was very cold and windy, and we gave out a lot of broth early, at run station 9 at IMFL, I handed out a TON of coke. Happy little runners went burping down the road! Also at the Naples HITS tri in January. I handed out a bunch of coke to the longer distance peeps.
My husband doesn't use any caffeine, but he did use Second Surge gels for his 2013 marathon season. It has caffeine. He's off the gels now except for emergencies. So far he hasn't had to use many.
I will also say that there is a lot of research on nutrition and caffeine. You will get more out of your morning nutrition if you eat, (I drink smoothies) before you start your coffee intake.
tried all 3 of your suggestions and still do from time to time (reduce caffeine, or get off completly for a month or 2 but always get 1 coffee 1h before race, etc...)
i think it is more of a placebo effect for me as i had great race trying all of those techniques...(i sure really felt it when off caffeine for a month though)
the thing now is i just lov a good cup (or 3) and like u, it's more of a comfort drink, and whenever i'm comfy, i race good
the only thing i changed is giving up the last cup before bed