Can regular or decaffeinated coffee help cross-country cycling performance?

A recent study published in Nutrients by Daniel Trujillo-Colmena, Javier Fernández-Sánchez, Adrián Rodríguez-Castaño, Arturo Casado and Juan Del Coso examines the effects of caffeinated and decaffeinated coffee on cross-country cycling performance in recreational cyclists.

What was the Study?

In order to investigate if and how caffeine intake through coffee affects performance in cross-country cycling, Eleven recreational cross-country cyclists (9 males and 2 females) with an average age of 22, participated in the study.

The study used a single-blinded and randomized design in which participants completed two experimental trials after consuming either 3 mg/kg of caffeine in the form of soluble coffee or 0.04 mg/kg of caffeine in the form of decaffeinated coffee as a placebo.

The trials were conducted on a 14 km cross-country course with varying technical difficulty and then oerformance metrics such as completion time, mean and maximum speed, heart rate and perceived fatigue were measured using GPS technology and heart rate monitors.

What were the results of the Study?

The researchers found that caffeine intake significantly reduced the time to complete the trial by over 4%, translating to about 2 minutes faster than the decaffeinated coffee placebo.

The mean heart rate was higher with caffeine (169 bpm) compared to the placebo (162 bpm) indicating higher exercise intensity.

There was no significant difference in the rating of perceived exertion between the caffeine and placebo conditions.

So, the findings from this study suggest several important implications for cross-country cyclists and potentially other endurance athletes:

1. Ergogenic Benefits of Coffee: Caffeinated coffee can improve performance in cross-country cycling, reducing overall completion time and allowing cyclists to maintain higher intensities.
2. Practical Application: Recreational cyclists can achieve performance benefits by consuming caffeinated coffee before races. Soluble coffee is recommended for its consistent caffeine content ensuring accurate dosage.
3. Performance Consistency: The study highlights the importance of consistent caffeine intake for optimal performance as caffeine's ergogenic effects are well-documented across various endurance sports.

Note: This information is intended to support, not replace, discussions with your doctor or healthcare professionals. Always consult with your healthcare provider for personalized medical advice and treatment plans.