How Much Does Alcohol Affect Your Cycling Performance? The Science

The post ride beer is a common tradition amongst cyclists but how does drinking that beer affect your cycling performance and recovery? I dive into the science to find out as well as address whether or not drinking leads to weight gain and does a little alcohol here and there really make a difference.
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The studies I used in this video:
www.physiology.org/doi/full/1...
academic.oup.com/alcalc/artic...
www.physiology.org/doi/full/1...
www.sciencedirect.com/science...
www.sciencedirect.com/science...
bjsm.bmj.com/content/20/2/56....
accp1.onlinelibrary.wiley.com...
academic.oup.com/alcalc/artic...
onlinelibrary.wiley.com/doi/a...
academic.oup.com/ajcn/article...
www.tandfonline.com/doi/abs/1...
onlinelibrary.wiley.com/doi/f...
The views and opinions expressed in this video are my own and do not necessarily reflect the official policy or position of Carmichael Training Systems, Inc, their sponsors, and/or partners.

[@DylanJohnsonCycling]

Do you indulge in the post ride drink? Do you think it affects your performance and recovery?

[@palicar]

Dylan Johnson After a hot day’s ride a cold Corona can’t be beaten. I always suspected some drinks don’t help physically, but I accept that in favor of the mental / spiritual benefit (however fleeting).

[@kevinbrogle4825]

Quit drinking 3 years ago. Best decision ever. Better sleep, higher quality life. I heard multiple times that your liver won't process fat when alcohol is present in your system. The body will fight to get the alcohol out first so weight loss is not possible. Not sure if that is true. I'd, love to know. I drank enough for this lifetime. I used to be a slave to it.

[@alsayers]

Okay, speaking as an older rider. Recovery is even more important to us than these young guys. Alcohol retards the ability to recover. Anytime I drink at all I see the effect on my REM sleep as recorded on WHOOP.

[@neemmachine]

I'm also curious how marijuana may effect recovery or performance. I have heard a few unsubstantiated claims, and am curious if there is any studies to support it.

[@j4m35doc9]

It's when you need a pre ride drink that you know you have a problem......

[@dirragon1]

"I'm gonna wake up, pound a Monster and another Busch Light to cure the hangover, and then go steal your KOM on the bike path." ROFL That was some funny shit. Every time your vids come out it's a good morning. Thanks again for keeping it real and hilarious at the same time. Cheers.

[@marcelnali]

Dude, what we really want to know is how cycling affects our drinking performance!

[@carstenschroder7054]

LOL!

[@nicholasbarklund5560]

We want the science!

[@Ivar77777]

Epic 😂

[@BombedNevada]

Dan Lloyd has left the chat

[@phxrsx]

Lloydy loves his mineral waters.

[@andrejkiss]

I was expecting backwardhat Dylan to be completely wasted by the end :D.

[@OatesClan]

"5-7 drinks? You clearly don't ride a single speed, do you?" Holy hell I'm dying here.

[@VincentJGoh]

Backwards hat Dylan can really hold his liquor. I think I’d literally be dead or in the hospital after 15 drinks in 11 minutes.

[@NewEnglandDirtRoadie]

yeah, because dehydration, inflamation and estrogen production makes for a FANTASTIC recovery plan.

[@polski1986]

Mixed very wel with EPO.. 2nd drink you will dizzy as hell and feeling like having a stroke but eventually you can drink way more.. I heard from a friend...

[@SR77SR]

Yeah I totally agree with the guy with a hat. I get drunk, then fail miserably the next day when going all out for that KOM, and then just say it's my rest day so I wasn't actually trying. That nerd guy doesn't have a clue

[@tonywebb532]

Gave up drinking alcohol in 1981. Best thing I ever did.

[@JosephDowski]

Congrats! How did you do it? Asking for a friend...

[@tonywebb532]

@@JosephDowski I got so drun k one night and felt terrible the next day. I said to myself you will kill yourself if you carry on like this. There and then I gave it up.

[@bmxshow]

Much respect. I quit 7 years coming up on 8. Best thing I ever did

[@SuperDaniels1234]

'I'm gonna steal your KOM on the bike path' hahahaha. This one really had me laughing out loud!

[@stevegiguere2903]

Same here!

[@trbeyond]

Being that I’m 11 years sober, if I started drinking post ride there would be a whole lot of more issues than my recovery from the workout!

[@chrisb4491]

I washed it twice an I learned so mush. I thingyou had the perfic amount of studies in this one.

[@garyrobinson9514]

Dylan, I can’t thank you for enough for sharing thoughtfully-researched, succinctly-presented information on cycling. Your videos are consistently engaging and important. And kudos to you, fellow cyclists who have learned how to stay away alcohol.

[@howheels]

So I recently discovered craft NA beer is a thing ... I brought some Hellraiser Dark Amber to a dinner party with several cyclists last week. Everyone tried it with curiosity, and they unanimously loved it! Nobody touched the "real beer" after that!

[@rebeccalambert1562]

Where do you get this?

[@howheels]

@@rebeccalambert1562 They have many to choose from at BevMo. I was actually shocked how many there are. I always thought it was just O'Douls.

[@bputerbaugh9708]

Brewdog now has 3 kinds and 'Nanny State' is very good and only 26 calories as well

[@hgiusdfajgfds]

Oh yeah, craft north american beer is great! Wait what?

[@lnbrmt1835]

Good video! Can you please do the same for weed?

[@DylanJohnsonCycling]

Planning on it.

[@ThePhillyCaptain]

@@DylanJohnsonCycling collaboration? I wont do the bike part .....just the weed part. Maybe a tandem bike but I want the back seat and won't pedal.

[@fraserjudd9483]

Ha! I was just hiking about this as I had a beer after 4 hours of training. I feel like a beer helps me relax after long sustained efforts and lets my nervous system calm down. To me the ability to relax after a some serious physical exercise is worth it. Of course after 1 or 2 there is diminishing returns!

[@daveklein2654]

Backward hat Dylan hit was on point in this one. Nice work!

[@PedalingDave]

Always enjoy and learn from your content. Thanks!

[@msburns3]

Thanks, Dylan! I really appreciate the way you summarize and synthesize research.

[@miporsche]

Dylan, not only is this informative, but it's equally entertaining. Fine work.

[@goaskdra]

Not only informative, but ENTERTAINING as well. Keep 'em coming 👍😉👍

[@lukehayden5492]

Finally, a video where I can put the suggestions into practice. I can definitely drink for every study cited!

[@adriantan205]

Another excellent video!

[@bmxrider925]

I completely stopped drinking for 4 months. Improved every aspect of my life. Cycling performance, sleep, focus, motivation, libido, skin, confidence, energy. Wow.

[@ebaustin99]

I'll stick with my post ride bowl of oatmeal. Thanks for another solid video Dylan.

[@tgoods5049]

“... steal your KOM on the bike path” 😂👏🏻

[@MisterSal9895]

Another good topic! Your videos are so informative that I download them just in case I lose internet connection.

[@timsnider2176]

Thank you, Dylan!

[@philtt5698]

Another great vid. Thanks Dylan. :)

[@jgrefrath]

Entertaining and useful as always.

[@adventuresona700dollarhard5]

On my birthday weekend. Perfect timing. 😂

[@nickholzem7401]

Great video! Thanks for the facts!

[@ridercanada1]

i love your honesty

[@floatingvoter8618]

Very clear science and well explained as ever D. As you say, we need to balance our drinking against our sporting expectations and plan to separate drinking from recovery if we have any expectations left! That's not bad news, it's just real news we can use. There's not so much useable news around these days so well done Dylan and thx.

[@mrsmartypants_1]

This stuff is great. Discovered this channel last week. Second vid I’ve watched. I LOVE mtb. I LOVE drinking. After an exhilarating day of downhill and pedaling back up after each run (no shuttles; no lifts) I’ve earned my beer. It’s damn fun slamming a few around the campfire or bar in the evening with friends and family retelling stories of glory and gore of the day’s adventures. I’m old - a zen master of maximizing happiness and doing no harm onto others. Competitive events and races are in my rear view mirror. I was born overly competitive in everything. It’s in my DNA. If I were young and competing at an elite level I would avoid all alcohol. Well maybe a few around the holidays.

[@colleenkelly373]

Well done mate....that was good.

[@JakeBamforth]

5:30 = best skit yet

[@duathlondan1353]

Hey Dylan, great video! Would be interested to see a video on how to structure a recovery training week (i.e.post-3 weeks building TSS)

[@christinem3981]

Love this! Also...Nice TOGS 👍👍

[@cyclingfreak56]

My Whoop strap really opened my eyes to the reality of consumption! Great video!

[@davidstrong7854]

another awesome video thanks

[@TriathlonDan]

Great video Dylan, I haven’t drank alcohol for 2 years and I’m still happily average :)

[@nelson2812]

Hi Dylan! Very informative videos. Thanks for your efforts to share your expertise with all of us. I'm now in the midst of making myself a training plan to work out on my weaknesses (TrainingPeaks and SufferFest agree on my phenotype as a Puncheur/Pursuiter), and it would be great if you could make a video on the best strategies to work around the weakest parts of every phenotype (If that's all possible to work towards a "rounder/flatter" profile. Is it?) Thanks and keep the good work!

[@alex_smallet]

There is another topic I can suggest - how does physical exercise and sport affects intelligence? I know many people who think that physical exercise makes you dumb. Some even come up with an explanation that brain requires a lot of energy and if you spend all you energy on physical activity, brain will suffer. I am sure there was a research about how well athletes and general public can do in IQ tests before and after physical activity. Clearly when you are tired after a hard workout, you will do worse, but in the long run when you recover, will it improve, make the same, or worsen your mental strength?

[@DylanJohnsonCycling]

Great idea for a topic. I'll have to do some research.

[@robertorobles3650]

That sounds very interesting!

[@hughjeff567]

Fluid cognitive ability peaks at around 21 and then slowly declines. The decline rate can be lessened with a good mix of aerobic and anaerobic activity as it delivers more oxygen to the brain. For me personally exercising in the morning freshens up my brain for the day in terms of alertness. The physical exertion then helps a good sleep that night, meaning more freshness the following day and then repeat continuously. A good positive feedback loop for me personally!!

[@alex_smallet]

@@hughjeff567 It depends on how your body reacts. I feel very energetic after a hard gym session, but after a hard workout on a bike, I often feel sleepy and need to take a nap. I always try to get a cup of coffee after a ride. It helps.

[@brittweir8844]

Great video ,thank you for your time son.

[@matthewbrock4054]

Love all of your videos, Dylan. Have you thought about doing one on pedaling technique? As a former flat-water kayak and outrigger canoe racer turned cyclist, the old adage technique->power->speed that we used to perfect our stroke in paddling before applying power and then gaining speed definitely applies to cycling as well.

[@DylanJohnsonCycling]

That’d be a great topic. Thanks.

[@AdventureCampingAustralia]

Hat backwards Dylan, he cracks me up every time ha, ha!

[@747cycle]

I had 3 glasses of wine at my wife's work "holiday" party last night and nailed 4x20 @ 90% today (well, the last 20 got a little rough lol). Aside from occasional wine drinking I'm not into other drinking so I generally abstain.

[@hebrews11vs5]

Yes! I knew those extra drinks would help backwardshatdylan steal back that KOM

[@J0HNBAK]

Dylan you needed to add a bell drink sound 😆

[@wcasteve1]

Pre race beer loading [ night before ] was a thing in UK mountain bike racing in the 1990s... at least it seemed to be where I raced.

[@bmxshow]

on a regular basis my typical evening habit was consuming a few alcoholic beverages usually beer. As an average cyclist riding two to four times a week cycling was usually painful - trying to keep up with my fit mates. I quit I'll call almost 8 years ago. I'm riding 100 to 200 mi a week - now that I'm off alcohol cycling is no longer really painful - Yes when I'm in anaerobic sprint or at full VO2 max. I'm 61 years old and I keep getting faster and faster. I ride the mountains and hills from Malibu to the hills of Hollywood. Average ride is 2 to 5,000 ft of climbing each ride. I don't even like riding flats. I learned that alcohol is a toxic substance and very unhealthy to consume. It took me almost 2 years for the obsession to drink to dissipate from my daily habit. I ended up going to AA 12-step program because I couldn't quit by myself. Thanks for creating this video and important topic about humans overall health

[@stopspammingmesrsly]

1-3 drinks a night is quite a demanding schedule but I'll try my best to keep up with that. Just checking if I can have all 7-21 on one (Friday) night

[@SamuelBlackMetalRider]

I don’t drink alcohol. Never have. Always hated it. Still watched that video, very interesting as usual! After an intense practice/ride all I want is 2 black espressos (with sugar) ;)

[@fhowland]

The number one side effect I had was weight gain. And it was gradual.. used to be a race weight of about 165, now I’m closer to 175 and really struggle to get below that.

[@hots2215]

Another great video... Got 2 questions! 1. How to get lose weight when we have like 21.6 bmi allready... I mean I all of the TDF riders has a bmi around 20 to 20.4 . 2. Can we say guys with more height and same bmi has better chance to success in cycling? Because simply they can produce more power so they can win in flat roads which w/kg does not matter...

[@DylanJohnsonCycling]

Check out my weight loss video. What I will say is that the leaner you get the harder it is to lose weight. You already have a low BMI. Taller isn't always better. Sometimes very tall individuals simply won't be able to produce the same w/kg as shorter riders because they are too heavy. Also, being taller generally makes you less aerodynamic on the flats although you are probably putting out more power. There are always exceptions, climbers are generally small but not always and sprinters and tt specialists are usually bigger but not always.

[@phxrsx]

I have a few beers and jack and cokes in the offseason but shut it down when the training starts.

[@1ajdelacruz]

Great Video Dylan - but changing subject to Yoga - You mentioned earlier in the stretching video -Just wondering if you compiled a video on Yoga -How Much Does "Yoga" Affect Your Cycling Performance? The Science-or was there sufficient interest from your viewers- This would be very interesting to see your collated research on yoga? Anyways I will look out for your next video - many thanks for your efforts and insights! Peace out!

[@poochie8208]

Balance is also greatly impaired. We used to do a balance challenge by riding around a pool and taking a shot of vodka every 5 laps. Somehow we never made it past 30 laps before someone ran over the fence or hit the table, amazingly few people fell in the pool.

[@bmxshow]

Back in the early 1990s when trying to quit drinking; a couple of times I consumed a non-alcoholic beer before a ride - omg total dehydration and a catastrophic effect on performance. One non-alcoholic beer

[@akatgif]

My alcohol habit turned into nightly drinking. Took me years to figure out how to stop drinking. I didn't understand how much alcohol consumption affected my cycling. Today I'm 10 years alcohol free. Today I can quantify with specific detail the toxic and negative effects of alcohol on exercise and especially cycling.

[@futerko108]

Damn, I thought this would be about cycling on alcohol - like when the old school tour riders would grab a bottle of brandy to help them grind those single speeds up the mountains! lol

[@gregmueller4415]

I actually got distracted the first time watching this video, when the girl FALLS OFF the bed during her sleep! Hah, hah.. 🤪 Good stuff, as usual- thx for the production

[@sergejrasnamovic4195]

Cool video. But what arr those knobs on the hsndlebars?

[@paulsmith634]

Thank you! Next up, How does VO2 max affect the reception of 90+% dabs #WWBHDD 👍

[@patthecat6491]

"Beer is proof that God loves us." I love beer, always have, but about 3 months ago I severally reduced my intake and have seen nothing but positive benefits in all areas. The few times since then when I've indulged a little too much I definitely noticed the bad effects, whereas they weren't noticable before.

[@browar2008]

So, if I train early in the morning then how much one beer in the evening later that day affects my recovery and readiness for the next day? Also how much the same one beer will affect the recovery if I have it in the day off evening (so after much more recovery time)? Thanks for great videos!

[@DylanJohnsonCycling]

Probably not much but it will affect it... a little. Just depends on much you're willing to sacrifice to be fast.

[@voiceless00]

Rohan Dennis definitely has a thing or 2 to say on the subject.

[@craigcarlson4022]

My wife is a pulmonologist and sleep specialist and underlines everything you report.

[@andrairvine]

Does BHD have his own Strava? Wanna see all these awesome KOM's.

[@goaskdra]

Great info on alcohol, what about the effect of seltzer/sparkling water ???

[@DylanJohnsonCycling]

Not familiar with any studies but I can look into it.

[@lydiagould3090]

You confirm most things I`ve heard/read about alcohol consumption in athletes.As a regular evening wine drinker, and someone whose life is totally focussed on training and fitness, I have finally given up alcohol.Also being 0ver 60, I need every bit of help to keep the body going and still win races.It is a myth that social events are better with alcohol .You can have just as much a good time sober as pissed, and not feel sick and depressed the next day. Please do more vids on this subject as there must be much more of interest to anyone who is keen to be at their best.Also for us oldies, who have to cope with all the other shit getting older throws at you.

[@stewdickson]

I kinda knew that bikefitjames would feature in this video

[@poochie8208]

The effect of alcohol on weight gain is additive. Besides the calorie intake from the drink, lack of restful sleep due to going to bed smashed influence both leptin and ghrelin leading to changes in perceptions of hunger.

[@DeStraatz]

I'll tell you what, anytime i ride/run home from the pub after a solid night, my heart rate peaks proper, plus legs feel like cement bricks. After one of my birthday parties I decided to go for a ride, there was a 22% climb, my heartrate peaked at 196, never saw it so high in my life.

[@dragnslashers2175]

Great video! Can you do one on the effects of smoking weed on cycling performance?

[@DylanJohnsonCycling]

Planning on it!

[@georgmtb9671]

What about alcohol and decending performance, I’m pretty sure being mildly intoxicated is a good performance booster for highspeed technical downhills

[@francescomazzucco6264]

My beer finished at 4:47 , that’s the sign that this is how every KZbinr should make a video. Never enough people do proper research before posting their opinion online. Burp…

[@MrPilberg]

How about a video on how energy drinks effect performance and recovery?

[@recuperacion420]

I know a top level accomplished pro mtbiker that drinks like a fish after race/stage, I'd be hungover from so many beers and wine and the guy goes out the next day and is usually in the podium if not winning in pro class. But I suppose the man is from another planet. He's not affected in any way by alcohol. The guy sure loves his beers.

[@NewEnglandDirtRoadie]

yeah, because dehydration and inflamation is WONDERFUL for recovery right after a really hard group ride or race

[@paulmcneil7468]

I read a study recently that indicated that when a person drinks the liver starts detoxifying the alcohol first instead of the carbohydrates as it sees the alcohol as a poison. this process affects glucose uptake from the carbohydrates eaten and they just get lost in digestion. What are your thoughts??

[@DylanJohnsonCycling]

From what I read it didn't seem like they were sure of the reason although that makes sense. I'd love to see that study.

[@paulmcneil7468]

I’ll see if I can find it again

[@LEGALIZEROADRAGE]

remember winning a race getting drunk the night before....was 30 years tho...lol

[@farrier53]

There is alcohol...& Alcohol...! Big difference between 12 Bud-light & the best Flemish triple-bock Belgium has to offer...which, by the way, you will split with your riding buddy!👍😁

[@moodtherapist]

Whose side are you on?!

[@TheMrbrookster]

I just hope you can get your COM on the bike path back from back hat dude.

[@rserton]

"60 minute time trial performance after consuming a mixed drink that had one shot of Smirnoff vodka...." ........

[@ridegradient]

If I've been able to achieve some pretty stellar results while also drinking in the time surrounding the events, based on this, should I get faster/stronger if I cut back or stop?

[@prestachuck2867]

ridegradient Your performance would very likely improve.

[@akatgif]

12 years ago I stopped drinking beer. I had no idea how bad beer was for my cycling.

[@petyrkowalski9887]

Hi, my name is Petyr and I am a drinker with a cycling problem.

[@gregcavanaugh6259]

How did this compare with your video on stretching in terms of the "do we know the answer already?" test!???

[@DylanJohnsonCycling]

I was somewhat surprised by the research on stretching. I wasn't at all surprised by the research on alcohol haha.

[@nickw6175]

the day after my Daughters wedding I did a a ride in the Uk called the quantock quake best hangover cure ever

[@erikrhendrickson]

Any studies on having a small glass of red wine a few times a week?

[@bimmer3twenty5]

Dead with that "drink count" 🤣🤣🤣

[@davidking3699]

I thought backwards hat Dylan would be the host for this one... maybe he'll do the pre / post-ride weed video...

[@markproxell301]

Can you do a video on cadence. Most training videos push for high cadence but I find that my heart rate increases to threshold much quicker. Is high cadence as important in mtn biking as it is in road biking?

[@DylanJohnsonCycling]

I have. It's called is there an optimal cadence?

[@markproxell301]

Never mind. I found a video you did a few months ago

[@markproxell301]

@@DylanJohnsonCycling thanks

[@multispeciesangler]

Have you thought about making one on the effects of THC and cycling?

[@DylanJohnsonCycling]

Yes, I’ll probably make a video on that.

[@multispeciesangler]

@@DylanJohnsonCycling awesome! I really appreciate your videos...lots. I quit stretching the other day because I can't deny science. I feel better but it could be placebo. Thanks for all the vids dude! Please keep them coming. I've been sharing them quite a bit here lately and just realized that I didn't even hit the subscribe button until just before the original comment. Ride on!

[@55Reever]

I cannot think of anything where alcohol does not have an effect on performance.

[@twowheelslater7112]

But if everyone has a mid ride beer then it's still even steven right?