From: marquis@netcom.com (Roger Marquis)
Newsgroups: rec.bicycles.racing
Subject: Caffeine and Performance (was: Cyling and Doping)
Date: 27 Dec 92 16:36:18 GMT
Article-I.D.: netcom.1992Dec27.163618.6107
Organization: Netcom

>OK, let's see some evidence that caffeine is a performance-enhancing drug.
>This entire line is simple BS since most of the laboratory monitored effects
>are performance destroying [... much speculation deleted]

>The known biochemical actions of coffee (caffeine) are pretty much a draw.

There is _plenty_ of evidence that caffeine is a performance enhancing
drug.  Where have you guys been? (obviously not reading Brooks' 'Sports
Physiology')  Read on.


------             CAFFEINE AND PERFORMANCE              ------

     A few years ago the well known exercise physiologist, David
Costill, published the results of his research on caffeine and
the physical performance of long distance runners. This research
has resulted in the faddish use of caffeine among some and a
generally positive impression of caffeine that is not completely
warranted. While caffeine may still be a fad among runners it has
a long history of use among European cyclists.
     Although touted as an almost miracle performance enhancer
make no mistake about it, caffeine is not for everybody. Caffeine
is a powerful central nervous system stimulant whose effects
diminish with increased usage; Larger and larger doses can become
necessary to avoid withdrawal symptoms and sustain stimulation
until you need a cup just to function normally. The way to avoid
this is to drink caffeine only during or before races and
training rides. Most road riders limit their caffeine consumption
to a bottle of coke diluted with water during training rides and
the last half of longer races, or a cup of drip coffee a half an
hour before shorter races. The exact mechanisms of caffeine's
diminishing effects are not well known but are probably are due
to reduced circulating levels of free fatty acids some CNS
neurotransmitters.
     Caffeine affects different people differently. For some it
only causes uncomfortable 'nervousness', high blood pressure and
stomach acid. A strong cup of coffee, to someone who does not
drink caffeine regularly, can last all day and well into the
night, leaving a groggy feeling the next day that can be remedied
only with another cup. If you do drink more than a cup of coffee
every day some cutting back would probably go far towards
improving your riding quality. When a cup of coffee is no longer
an option but a prerequisite for alertness and energy it is
probably doing you more harm than good. This is the negative side
of drinking the stuff, moderation can be difficult.
     Caffeine is also a powerful diuretic. This can mean serious
health and performance dangers. Many riders do not drink enough
fluids even without caffeine. For this reason it is best to avoid
any form of caffeine during hot weather and drink more water than
normal whenever you drink coffee, cola or tea. Remember, the
fatigue felt from dehydration is indistinguishable from the
normal fatigue of hard training.

                  -----------

     With so many drawbacks why is caffeine so popular among
endurance athletes in general and cyclists in particular?
     Primary among caffeine's benefits is its effect on free
fatty acid metabolism. When caffeine frees fatty acids for use as
muscle fuel it spares glycogen, glucose and amino acids which
would otherwise be metabolized at a faster rate. The net effect
of this is increased availability of glucose for use as muscle
fuel. In other words, higher blood sugar levels for longer
periods of time.
     This is also why coffee is popular among students. The brain
functions exclusively on glucose, and higher blood sugar levels
facilitate thinking. The most popular effect of caffeine is not
physical, but mental. The utilization of this stimulation, in the
form of motivation, can be an advantage to an occasionally
undermotivated athlete. Be careful of becoming too hyper before a
race or ride though, excess arousal can impair your ability to
ride safely and intelligently.
     The amount and type of caffeine consumed are significant
determinants of its effectiveness. There can be major
_qualitative_ differences between coffees, even though the total
amount of caffeine may be similar. Better coffees are lower in
acid, higher in caffeine and have a longer lasting effect. Ground
coffees are generally preferable to canned or instant. Sodas are
all basically similar except for taste, Coke and Mt. Dew being
the most popular. Diet sodas are a good choice because of their
fluid to caffeine ratio, taste and lack of sugar. Tea is a
popular choice among Europeans. I know one Belgian pro who rarely
gets on his bike without a bottle full of Earl Grey and never
drinks anything but water off the bike.

                  -----------

     Along with the performance and health considerations of
drinking caffeine there are ethical considerations to weigh.
Caffeine is a stimulant and is banned in large quantities (6+
cups) by the UCI. There are those who would like to see caffeine
banned completely, theorizing that this would place everyone on a
more equal footing. Whether this is possible or not it is not at
present seen as practical or desirable due, no doubt, to the
popularity of caffeine among athletes and non-athletes worldwide.

1989, Roger Marquis 
Newsgroups: rec.bicycles.racing