Does Caffeine Make You Faster?

What does caffeine do to the body ? There is nothing like a strong cup of coffee for a mid ride, or even midday pick up. But does it really make you THAT much faster? Or is it all in our head? Time for some GCN does Science…
00:00 Does caffeine Make you faster?
00:23 Our caffeine test
01:00 The coffee shop
02:15 Precision Fuel & Hydration talk caffeine
03:31 Ride number one
07:43 Ride number two
14:08 The results
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[@gcn]

Do you think caffeine makes a big difference to you? ☕

[@JoopLammerts]

I'm getting a headache without coffee, so yes 😅

[@chrisridesbicycles]

Based on today‘s training session I‘d say yes but it is still unclear if the playlist was the dominant effect.

[@mileslong9675]

There are times that caffeine makes me sleepy. No explanation for that. When bicycling however, I like an occasional stop for coffee. Can’t measure it, but it seems to have a positive effect.

[@simonwoodthrillerwriter]

I've been drinking coffee since I was 11 (blame my aunt) and I don't know if it has something to do with drinking coffee from a young age but I don't get a buzz off coffee & caffeine and I don't suffer the side effects from not having it either.

[@Special.Ed.101]

I could drink a case of Red Bull, and go to bed. It does nothing for me?

[@richardharris8538]

I don't think coffee makes me go any faster, but it does make me go more often.

[@Przemo-c]

I mean coffee is proven to make you go #2

[@alinapopescu872]

@@Przemo-c That's mostly why I drink it daily.

[@FL-ym6hm]

😂

[@dmitrypalaev3323]

@@Przemo-c It is actually proven to make you go both #1 and #2.

[@gcn]

🤣 When that pre ride coffee hits!

[@ShimmeringOrb]

Or…..Did Manon mess up the coffee order during the cup shuffle? Haha😂

[@michaeljohnson254]

yeah she did.....jesus this show is so fake

[@chrisridesbicycles]

I‘m sure the difference was the Pogi tuft that Conor had hanging out of the helmet on the second attempt. That‘s 40W extra easily.

[@keiththeron5905]

And what about the watts consuming flappy jacket😅

[@gcn]

Hahahah! The pog tuft makes all the difference 👀

[@madyogi6164]

I drink coffee, because I simply like it. Not for any sort of cycling gains. An addict? Pretty much yes. So here it is, my big thumb up! 👍

[@krissk77]

Same here.. got myself a small espresso to make my own as and when needed..

[@gcn]

Nothing wrong with just enjoying the coffee ☕

[@event4216]

Bike addiction + coffee addiction = perfect day

[@kippen64]

Coffee is an essential part of my morning but not my cycling. I don't do coffee breaks as part of bike rides. Have observed groups of cyclists having chatty coffee and cake breaks, and have wondered if it's the socialising aspect that is most important.

[@leangrypoulet7523]

I certainly agree. Cake and coffee is the social aspect surely, because it can't be the best way to train (if that is the purpose of the ride) stopping mid-way for an hour, cooling down, muscles stiffening up and then filling yourself with cake and coffee. Or beer and burgers. 🤔

[@krissk77]

I only take coffee at home... home made... no cafe coffee for me.

[@gcn]

It's certainly all about the social side 🙌 We love a natter and a drink 👌

[@johnstrac]

I think I've had that much coffee over the years there's no effect any more.

[@cccycling5835]

I would think this too, but a coffee still gets me the same way no matter what day. Even two coffees is too much some days.

[@andrewgturnbull]

Same, same. But on the other hand I think I now rely on it... if I'm undercaffeinated then we're going to have a problem!

[@MattSwain1]

This is my thinking too. I generally drink decaf coffee and then when I need a boost the caffeine actually does something rather than needing it just to function at all. The flip side of this that I’m quite sensitive to it now so if I have more than maybe a couple the crash that comes afterwards can be quite severe

[@andrewgturnbull]

@Stefan_W. abstinent as well? It's hard enough being off the coffee! :-)

[@johnstrac]

@@Stefan_W. are we still talking about coffee ?

[@QoraxAudio]

I'm so used to loads of coffee, that cafeine doesn't really do anything for me anymore. However, the ABSENCE of caffeine really is noticeable lol

[@gcn]

Do you need it to stay at a normal level?

[@QoraxAudio]

@@gcn Yes, I need it to get in a good mood and it helps prevent getting sore muscles. I know that sounds weird, but somehow I get a ton of sore muscles after a strong workout whenever I didn't take my daily dose of caffeine!

[@brianoldham5362]

I do a lot of long rides. I usually wait till around half way to have some coffee. After breathing hard for a couple of hours I feel the coffee clears my throat and makes my mouth breath easier. I always feel as if a 12 oz coffee gives me a boost about a half hour after getting back on the road. Love the smell and taste of black coffee.

[@IronHulkTriathlon]

Really happy you covered this. I've been having a lot of issues dialing in my nutrition lately and am very affected by caffeine. This will help me tweak things a bit!

[@paulgibbesh4414]

Great video! Thanks so much. Loved the extra science mixed in from Andy. My question is did Hank and Conor wait 50-60 minutes between the coffee and the ride for the caffeine to reach maximal effectiveness? That might explain why the results of the testing were not terribly conclusive.

[@richardneel6953]

Had the same question.

[@Vesmari]

Wonder the same.

[@aaronedgeart]

Fascinating results... mind blown!!!

[@quincemothman]

Interesting result, though I will always enjoy a nice mug of coffee before a bike ride. Just out of interest, I notice you were in Nailsworth. I recognise the sign Watledge Road where you started your climb. I've been there in the past, I walked down that road to see the house where the poet W H Davies lived till he died in 1940. Cheers.

[@marklamourine3130]

I love that Manon did the swap tease on them.

[@johnhinderliter9382]

It definitely makes me faster, if we're talking about sprinting to a loo.

[@gcn]

Do you get a KOM for that? 👀

[@laterreurrouge1917]

@@gcnin terms of "time per km" or "pounds per push" ? 😅

[@mikebull9047]

Your coffee experiments are some of the best videos on your channel. No contest. Keep it up. Great work

[@gcn]

Thanks Mike! We always enjoy a bit of coffee and riding 👌

[@bobroxshard]

Loved the Edgar Write reference mid vid.

[@gm22182]

Rarely do I drink coffee mid-ride. When I do, I feel refreshed. Great test!

[@johndoiron9615]

What wasn't spoken about was that many people become so accustomed to caffeine on a daily basis that their bodies build up a tolerance for it. I don't drink any coffee. My biggest caffeine hit is about 80mg from preworkout, as I cut the recommended amount on the package in thirds. I once took all 250mg, and my head was spinning. I haven't really tried it with cycling, just in the gym with lifting. I have a 100 mile ride coming in August, and I am considering figuring out a way to fit it into my ride.

[@MatthewMabborang]

As a coffee guy who loves to stop by at the cafe on a nice beautiful long distance rides, it makes me more generally active when I feel like pumping up my pace of speed and energy. But most of the times, I feel more relaxed and recharge to ride at any pace, especially in my enjoyment level. To the point that my heart rate and mind will not pulpitate and distorted when riding. 😊

[@stujm8376]

I have an espresso about 30 mins before I start every ride. Every morning I make a moka of 6 espressos and drink it to myself. During the day I have at least another four espressos. I sleep like a baby too. I’m so used to it I don’t get the buzz unless I drink at least four in a bar ( I live in Italy) one after another. However I do feel the difference when riding. Spectacular vid guys, keep em coming. Very interesting too.

[@gcn]

Wow! Would you ever swap to decaf?

[@stujm8376]

@@gcn nope

[@fb19700101]

Be careful. I had a work colleague who had to be advised by his doctor to cut down on caffeine as it was giving him heart arrhythmia (he was 36 at the time)

[@aht0n3n]

Absolutely brilliant discussion and a "field science test"! This warms my heart as a coffee addict (like most Finns, by the way...).

[@patrikhalen460]

Coffee makes me feel good. More relaxed more focused. That gives me the ability to exert myself ever so slightly more than without. But at least for me it has more to do with the mindset than any enhancement of strength and or stamina.

[@spenceradamsjr]

Some of my best training was no doubt due to the placebo affect. However, I embrace it and will take whatever motivation I can get. I do love coffee for coffee’s sake, so I will keep it as part of the ritual. Thanks for suffering for us to test this hypothesis!

[@leangrypoulet7523]

But how do you know if it's placebo? 🤔😜

[@alinapopescu872]

So, it's all in the mind. Most of it, anyway. Coffee or no coffee, you are as good as your mind.

[@joshebrown2575]

Long story shortened, but not short. In my 20s I would go out with the boys every Friday night, drink enough that I would spend much of Saturday recovering. Throughout the week I was very responsible and on a routine, that started each morning off with coffee, lots of it. Those Saturdays that were spent recovering, always led to a migraine in the morning and wouldn't go away until the early afternoon... The migraine is what I thought was happening, but it took a few years to realize that it wasn't a migraine, it was a caffeine withdrawal that caused the headaches and it wasn't relieved until I got enough energy to get up and drink a Pepsi. 30 minutes later I would start to feel better and by late afternoon I was up and ready to take on what was left of the day, that usually included a nice ride around town. I can't say that my performance benefited from caffeine, but I did feel the effects of not having caffeine on those Saturdays. Coffee is a delicious drug! 😅

[@GoldenK9Campers]

That was a super fun video.. Well done.

[@larrylem3582]

Plot twist, Manon mixed up the cups on both occasions.

[@ssenssel]

Manon, you had one job!

[@gcn]

Sneaky!👀

[@flurblewibble7735]

Excellent balanced input from the Precision Hydration guy (sorry forgot his name). Really pleased to see that in spite of selling caffeine products in their range he is not pushing it as the ultimate solution for all riders. Very good indeed.

[@gcn]

Andy is a fountain of knowledge! We're super happy to PF&H as a partner 😍

[@peterdobos1606]

There are heaps of studies that have shown the caffeine usually has small to moderate ergogenic effects across a wide spectrum of activities: strength, movement velocity, power, anaerobic and aerobic endurance. Also, decaf is a stone cold atrocity.

[@paul1340]

Love the video. Thanks.

[@questgivercyradis8462]

Did the fellas replicate their rest and breakfast too? Great racing - and amazing smirks from Maron :)

[@davidofoakland2363]

Interesting video and thanks for making it. One thing that might make a difference is having the subjects (Connor & Hank) cut caffeine from their diets prior to the days leading up to the tests (to get a better base line).

[@anastasiakallinic]

Coffee boosts moral. Half the effort is mental.

[@___Bebo___]

I like to have a green tea before heading out to ride, I don't need it but it helps a little bit. A full coffee is a bit much and heading down the path to addiction and headaches though.

[@questgivercyradis8462]

Tea here too! Almost all coffee gives me a stomach ache. Tea of many types is good. English breakfast in the morning, greens/oolings mid-day.

[@gcn]

That's a great middle ground. Would that be your mid ride stop drink of choice too?

[@questgivercyradis8462]

Iced tea + lemonade. Just had that while out in hot sun to refill my water bottle and it was perfect. Not the kidney punching sugar bomb of just lemonade, since the tea cut it. Still enough sugar to get some fuel.

[@geoffreyhoney122]

Absolutely love this content Connor,Manon, Hank & gcn!! I did not see this coming! Love when you delve into the myths! I used to be able to do coffee right before bed! So I think that genetics play a big part. More of this content please! Love Manon's knowing smirks!

[@gcn]

Can you no longer drink coffee before bed? Great to hear you enjoyed the video 🙌

[@geoffreyhoney122]

@@gcn I'm way more moderate now. Coffee (2 cups) every other day and otherwise black tea with milk but not after 5pm or it affects my sleep!

[@Y0Y0Y2K]

I would love to know what glasses Connor had for this video--loved the look!

[@donball370]

Was this after Cillian's Flanders comment? Well done Conor, a win ... even on decaf

[@robertmills6772]

Considering the slight time differences, I imagine there were other factors at play: sleep (biggest, perhaps), previous day's diet, rides during the week ... Nonetheless, very interesting and I appreciate the efforts to bring light to something very interesting.

[@narutodayo]

I find that caffeine really dehydrates me; I'm kind of baffled that this side effect doesn't get much mention in athletic contexts, the last thing I'd want is to be biking with my bladder ready to explode

[@elluck91]

I am genuinely surprised. We need more bro science on it!!!!

[@gcn]

Should we get Ollie on the case?

[@elluck91]

@@gcn yes! Even after watching the video, I still think 3mg/kg does make a difference.

[@Vokunos]

i once did a coffe stop after i rode around 60 km´s much of that uphill. it was one of my most exhausting rides ever, cause i also was kinda out of shape at that moment. i originally didnt plan to do an coffee stop but i was just so exhausted that i really wanted to get something to eat so i stopped at some random bakery and got myself a little sandwich or something and an huge coffee... lemme tell you, i dont know if i was faster than before but i felt like i just started my ride after that little break.

[@rbonn3880]

I'd give anything to have coffee and cake with all of you at that splendid looking establishment...

[@newttella1043]

Very honest look at caffeine. I find a caffeine gel half way through a long ride helps a lot. A morning coffee before a race or big event is optional as I'm afraid of stomach upset when combined with nerves.

[@n22pdf]

Worth also mentioning that different coffees can have very different amounts of caffeine in them 😊 interesting test 👍🚴🏻 Pete

[@kamolhengkiatisak1527]

Subjectively, I feel refreshed quickly after a cup of coffee before I ride. But if I don't have one, it feels quite retargic for awhile before it feels refreshed riding.

[@calmprn7165]

Retargic :)

[@rlm4471]

​@@calmprn7165😂

[@brouwerlaurens]

I don't drink coffee and hardly and Coca cola. The only time I do is 1,5 to 2 hours before the end of a ride (about 6-12 times a year). It really makes me feel like I can start pushing till the end. That is with only 2 gr/kg.

[@weatherwithyou4122]

Ha ha when you said see you next week for the next part of the experiment I thought oh no I’ve gotta wait a Blooming week!

[@maxgamboltv9940]

Jey man you really inspire mu ccling channel, got 380 subscriners in 1 week😂😂😂😂😂 very excited

[@veryboringname.]

13:50 I first thought Hank said something else there!

[@zukzworld]

Loved it! Specially when Manon is the director and Conor and Hank are Guinea pigs. 🤓🤓🤓❤️✌🏾

[@colinking3477]

I just know that I need to target a coffee stop towards the latter part of the ride and often feel so much better afterwards. That could be the snack with it though. Milligrams! We need data quoted in equivalent cups.

[@markgilheaney7536]

Love a coffee during my regular long-distance weekend rides...I never have one before I start riding, though. I've been told it can make you dehydrated. Is that true?

[@krissk77]

Never liked coffee... but hv now bought myself an espresso machine to make coffee at home... I never buy... I make it how I like it.❤

[@squngy0]

One other factor that shouldn't be ignored is that "decaf" is often still full of caffeine. In theory decaf should remove at least 97% of the caffeine, but often they fail to reach that mark by a long shot.

[@gcn]

Interesting! How did you learn this?

[@squngy0]

@@gcn I read it in some news article a long time ago I think. It is news worthy because it is a concern for people who need to awoid coffeine for health reasons.

[@davidsaltwell1995]

I don’t have a coffee before I ride but really enjoy a double shot piccolo when I finish the ride to I guess pick me up!

[@neildaniel8232]

If I have any more than a small amount of caffeine it really affects my heart so it's interesting to see the science behind it all. I do think that there is an element of people becoming mildly addicted/dependant on caffeine so riding without it can pull their performance down!

[@edb8120]

For me to see the effect I have to consume NO caffeine except when I want the boost. That means no coffee except decaf on regular days.

[@ebutuoyYT]

As the science bloke in the video mentioned, studies report that you need a certain amount of caffeine per bodyweight to achieve performance benefits. As both riders probably weight different amounts and caffeine content can vary in cups of coffee, the test should have had a standardised quantity of caffeine in mg per bodyweight , for each rider, when they did the caffeinated ride.

[@cccycling5835]

I love coffee, especially before a ride. But in my experience, the only thing that makes me faster is intervals and ZONE 2 as much as humanly possible 😂

[@nathanielyoung3479]

Currently doing a fast from caffeine to improve my sensitivity to it for a race and I can confirm some speed lost from lack of kick 😂

[@gcn]

Are you seeing other benefits from the caffeine fast? 👀

[@KidFury27]

I was a swimming sprinter (50/100m) and a Track sprinter... Caffeine was awesome for those two disciplines. But anything longer and it's actually worse for you. AKA dehydration, cramps, the post caffeine high hangover, etc etc.

[@amosb1452]

that's a bonkers result! caffeine in my pre work drink .... defo helps on a ride.👍🏼👍🏼

[@dereknelson2756]

Tailwind with caffeine is amazing.

[@wadeintonature2975]

I have a off topic question. I am a cyclist from Colorado when i use the bike lane i get buzzed. Do drivers think they don't have to give you the three feet buffer zone to pass while using a bike lane?

[@questgivercyradis8462]

Want to join me in SoCal where the cars pass too close, and the runners in the bike lane try to push me into traffic? :/ Stay safe dude. Sad to hear CO is rough. I thought it was supposed to be one of the few cycling hubs in the US.

[@ua_dancer]

In my taste americano is not real coffee. Also after coffee usually it is inmediately toilet time to read some books :) Also good analysis made by Göran Winblad. His Norwegian runner.

[@amandaw.5361]

Yes. Yes it does. It also makes my heart jippity jump😅

[@gcn]

Hahahah do you really feel it?

[@amandaw.5361]

@@gcn Yes. Too much lately though. I'll cut back soon.

[@ThePhantom018]

I always drink a monster java loco mocha before a ride and it definitely gives me a boost but I don't drink regular coffee at all.

[@michaelthorn2229]

I seem to find coffee benefits my endurance more than all out power....great vid...

[@songofyesterday]

Wow Go Connor! Hank has been in my mind as a power house sprinter, but Connor, well 😂 let’s say he’s changed my opinion.

[@DirtyBunnyAdventureCycling]

Hey, so after thinking this over, there's a better way to do the experiment. Day 1 : Collin & Hank do the ride/race without any caffeine (Control time) Day 2 : They are TOLD one gets a caffeine drink, the other doesn't. But in reality neither one gets a caffeine drink but they don't know this. Day 3 : They are TOLD that they've been swapped, but both get a caffeine drink and they don't know this. Day 4 : They both get caffeine drinks and know they both get it. Then compare the individual times to see if there is a placebo effect in play or not. Have then still race so there is a competitive motivational element, but if it's purely "in your head" this kind of experiment will flesh that out. So, umm, part 2?

[@markjthomson]

Pour over method of making coffee contains about 3 times the amount of caffeine... check out James Hoffman doing caffeine testing. Typically an espresso has 60mg vs 180mg caffeine for a pour over. The advantage of caffeine is going long...

[@user-kc6ub4we2s]

Hi guys, can you help me out with how much lower speed do you get over a medium 50 mile ride with the saddle lower? I know I should be riding with a high seat but like to put my foot down from the sitting position for safety. Cheers Brijen.

[@robk693]

1:23 are y’all just going to ignore James May sitting in the shop in the background?

[@cruachan1191]

Love my coffee, got teased even today for taking my Aeropress Go to the office and refusing to drink the crappy instant. ☕ However I've never felt any benefit during exercise. I had some free samples of caffeine shots from SiS a few years ago, took one before a 10K and didn't feel any benefit, and I rarely think to stop for a coffee on a ride, coffee just isn't a drink I feel I want during a ride.

[@richcampbell3502]

The expert didn't mention how to dose long race days like 150-350km. I start caffeine in middle to latter part but wanted to see what he thought or science

[@siriustraining1774]

Mindblown!!!!

[@weatherwithyou4122]

I definitely get a performance boost from caffeine. I only drink coffee when I cycle. I actually don’t like the effect of a strong coffee. Had a bad experience after an espresso many years ago

[@brianwheeldon4643]

I read in a research article several years ago that caffeine restricts the amount of oxygen that gets to the heart. It's something that happens around the surface of the heart. Sorry no reference I can't remember it. I do recall it was a verified science paper. Surprised me a bit, I've drunk coffee over the years and thought- LOL it was mostly a good thing. On the odd time it's given me palpatations. So many affective factors

[@DoctorMiki]

Proper blind test! NoicE!

[@nerdexproject]

I've always said the "energy boost" I get from coffee is actually more from the milk I add rather than anything else. But I just love coffee in the morning and don't wanna be without it. Like, a hot chocolate doesn't satisfy me the same way. Haha

[@mrx1979ua]

I have noticed some time ago that cofre makes ne alowert on zwift. Never drink any on race day

[@MattSwain1]

My thinking is that if you’re someone who drinks caffeine regularly, day in, day out, then all a coffee will do is get you up to your baseline, and if you don’t have one, you’ll do worse than baseline. If you’re someone who doesn’t consume it much then it’s more likely to have an improvement over baseline, as long as you don’t have too much will be deterimental

[@Bobby-wn5yr]

It’s a diuretic so I suspect over a long endurance ride it’s probably got some downsides, and once I’m already awake and in the zone I doubt it does much. But early in the morning.. the difference is stark lol

[@DAOnero]

I quit caffeine and noticed my energy levels are more natural and consistent as opposed to being on a roller coaster with caffeine. After a week of caffeine I would just want to sleep for two days.

[@stevencostante3529]

I knew a guy who roasted coffee and he told me decaffeinated coffee has some caffeine. I agreed with him because I could feel the caffeine effects after drinking decaf.

[@Frostbiker]

It will depend on the jurisdiction, but in Canada coffee that is labeled as decaf can only contain up to 0.1% of caffeine. Regular Arabica coffee is around 1.5% caffeine. That said, not all the caffeine will be extracted during the brew process.

[@pencilbaldoza5156]

For my perspective, drinking coffee before cycling have a huge negative impact on my heart rate, it almost had me a cardiac arrest after cycling from home and I can feel that it almost stops my heart beat. Im cycling 1.7 km from home to work every day, and I'll never drink coffee before cycling.

[@krehme]

Very fun video folks! I was of the same opinion as the guys. Quite a surprise that I was wrong right along with them.

[@garycrays6667]

Has no one at GCN enlightened Connor about the aerodynamic disadvantages of a gilet flapping about in the wind? In this video and his recent one about cadence efficiency, it drove me nuts to see him going all out with his gilet flapping around! Come on Connor! Zip it up or take it off! Please, if only for my sake!

[@bbde1980]

Congratulations to GCN for finding the perfect combination of decent entertainment and an experiment with basically no scientific relevance at all. 😂

[@danmartin9086]

Hank seems absolutely gutted connor beat him 😂

[@glensmall1]

I use caffeine tablets before rides. F5 fat burners contain green tea extract and additional caffeine, giving around 225mg. Seems to work for me.

[@dlucey123]

A bit of fun basically, the expert said that the placebo could be commensurate to real caffeine. They also didn’t confirm if they had each been genetically tested about sensitivity to caffeine. They didn’t say at what time they drank the coffee vs the time they set off so it might not have kicked in. Pleased Conor won for a change!

[@lesliereissner4711]

"There will be no revenge!" Conor: Ireland's Champion of Trash Talking

[@coachjohn]

I'm not a bug caffine user but I do feel.the boost of energy if I take a caffine gel an hour before the end of my race. Just feel like I can get to the finish line stronger.

[@81caasi]

If I have a caffeinated gel or two through an intense race over 1hr 1/2, it'll make me more tired and hungry! Because of my very fast metabolism, coffee speeds it up and i run out of energy! Otherwise I enjoy a double espresso everyday, sometimes two... And in general if I'm close to my nxt meal, an espresso will tire me out and make me hungrier!

[@philadams9254]

Caffiene can be detrimental to some people too, giving them the shakes and amplifying the nervousness before a big effort. Maybe that's what happened here. It does impact sleep as Connor said, which can impact recovery and send you backwards long term.

[@stuartmisfeldt3068]

Caffeine is also used to increase fat utilization during exercise,sparing the use of carbohydrates during aerobic activity ( zone 1-3)

[@donaldoutterson3071]

I read that caffeine does not replace tiredness and fatigue, but rather blocks it. So, when the blocking wears off the symptoms return. Happy trails!