CAFFEINE AND CYCLING
Improving performance one espresso at a time
The scene is perfect: you meet your riding partners at the foot of the Dolomites. At that moment, the sun illuminates the rocky peaks of the Italian mountain range. You are sitting in a bistro, an espresso in hand. As the last sip goes down, energy and motivation rise. This feeling materializes with the first pedal strokes. You know that performance will set the pace for the day.
Now, back to Quebec. The only element in this scenario that crosses distance and borders is the relationship between the cyclist and their coffee. It has practically become the unofficial drink of the sport. The considerable appearance of "velo-cafes" across the Belle Province and the sudden market launch of sports products with coffee flavors bear witness to this. However, where does this love cyclists have for their coffee come from, what are the impacts of its consumption on performance, and what are the alternatives?
Numerous studies address the impact of caffeine on athletes and regularly feature on the front pages of cycling magazines. While caffeine significantly boosts performance in short-duration efforts, its impact on sustained efforts is much harder to perceive.
Why then did cyclists choose coffee?
Part of the answer lies in the fact that caffeine blocks certain neuroreceptors that send signals related to muscle fatigue (Davis and Green, 2009). In other words, the athlete is less sensitive to pain, allowing them to endure a longer and more demanding effort. It is therefore not surprising to find caffeinated product companies sponsoring major sporting events around the world.
From a nutritional perspective, coffee has the advantage, compared to other products with high caffeine content, of containing no sugar, salt, or any other ingredient with caloric intake. Coffee can therefore easily be paired with any regimes or diets an athlete wishes to follow. By simply looking at these two aspects, it is quite natural to understand why cyclists have made coffee their drink of choice.
Source: Davis, J. & Green, J. M. (2009). "Caffeine and anaerobic performance," Sports Medicine, vol. 39, no 10, p. 813-832.
Coffee could be seen as an answer to many problems encountered by athletes. However, caution is advised: the advantages presented here concern black coffee!
Adding sugar, milk, or cream can change the game and reverse the positive impacts of caffeine during training.
Let's start with sugar. Although it is considered the evil of the century by many nutritionists, it doesn't cause problems if coffee is consumed before a ride. However, the different products present in refined sugar can have a negative impact on the body. Why not replace commercial sugar with maple syrup? Some sports nutrition companies offer maple syrup-based products that can replace the sugar in your coffee, in addition to providing other nutrients that your body will need during your ride.
Milk and cream, on the other hand, are fatty nutrients that can burden the cyclist's digestive system. Many companies now offer plant-based alternatives to traditional milk and cream. For those who prefer espresso-based drinks, barista versions of these milks are often available.
All that being said, not everyone necessarily likes coffee. Its bitter taste can be off-putting for some. Fortunately, alternatives exist and offer pre-established caffeine portions that meet the needs of cyclists . These products often come in three forms: electrolyte mixed with water, gel in a sachet, and gummy candy.
Electrolyte containing caffeine has the advantage of addressing hydration. Many companies produce electrolytes with caffeine. Spark Nutrition even offers several flavors of this product. As for gels, they can be compactly transported - in a jersey pocket, for example - and their effect is felt a few minutes after consumption. The company Rekarb offers gels with or without caffeine prepared in Quebec .
Finally, gummy candy allows for a quick intake of the necessary sugar and salt during a sports activity. Their taste and texture are often appreciated by athletes because they are easy to consume on the bike, do not stick, and leave a more pleasant taste in the mouth than gels. Thus, the brand XACT offers gels in the form of fruit paste. With all these alternatives, it is no longer necessary to enjoy coffee to benefit from the effects of caffeine on the bike. You can sip your tea or hot chocolate on the terrace of your favorite cycling cafe and get results that meet your expectations once in the saddle.
In conclusion, if coffee is appreciated by athletes, it is for its taste, but also for its effects. You now better understand the devotion cyclists have for their morning cup.
With the coffee industry on the rise in Quebec, it's also a great way to support local businesses in your region. In this regard, Bicycles Quilicot has made sure to only present you with products from Quebec companies. Caffeine, in this sense, helps to boost the local economy, in addition to the wheels of your bike.