Is coffee the secret sauce to a better ride, or just another cycling myth?
Plenty of cyclists swear by their pre-ride brew.
Let’s explore what your morning brew really does for your ride.
The Pros and Cons Of Cyclists And Drinking Coffee
Coffee Can Boost Cycling performance (GOOD)
Let’s get straight to the point: coffee is the secret weapon in many cyclists’ arsenals.
Caffeine fires up your central nervous system, so you feel more alert and less like you’d rather be back in bed.
Performance Perks
That cup of coffee before a ride?
It helps you push harder and go longer. Yes, even up those hills that haunt your dreams.
Coffee nudges your body to tap into fat stores for fuel, which is music to the ears of anyone tackling a long, slow slog.
Why Cyclists Swear by It
It’s not just about the taste – coffee can help delay fatigue, sharpen focus, and make the grind just a little less grindy.
Maybe there’s a little placebo in this as well? Regardless, I personally believe a coffee helps performance and can give me a much needed boost.
In short, it gives you a leg up without the need for expensive supplements.
And hey, who doesn’t want an excuse for another espresso shot?
Drink Your Pre-Ride Coffee WELL In Advance (GOOD)
Timing is everything when it comes to your pre-ride brew.
While you might be tempted to slam an espresso right before clipping in, your body needs time to process that liquid gold.
The Sweet Spot
Science says to drink your coffee 90-120 minutes before you hit the road.
This allows caffeine levels in your blood to peak when you need them most
Why the Wait?
Caffeine metabolism isn’t as quick as that morning wake-up jolt might suggest. Your body needs time to convert coffee from “just another hot drink” into performance-enhancing rocket fuel.
⏰️ For those early morning rides, try setting your alarm a bit earlier to get the timing right.
Too Much of a Good Thing (BAD)
We all know someone who thinks “if one coffee is good, six must be better.” Sadly, the science says otherwise.
More isn’t always more, especially when it comes to caffeine.
Finding Your Sweet Spot
- If you’re not a regular coffee drinker, stick to about 2-3 mg of caffeine per kilo of bodyweight—that’s roughly one or two cups.
- Daily coffee warriors can handle a bit more, up to 6 mg/kg (think three or more cups), but beyond that, things get dicey.
What Happens If You Overdo It?
Cross that line and you’re rolling the dice with jitters, headaches, and sleepless nights. Not to mention the dreaded mid-ride nausea!
So, as much as we’d love coffee to be a limitless performance hack, moderation is your best riding friend.
Cafes Help With Social Bonding (GOOD)
There’s something about a café that just pulls cyclists together.
Maybe it’s the promise of a hot drink after a cold ride, or just a chance to swap stories without a helmet on.
Cafés have long been unofficial clubhouses for riders. They’re places where you can park your bike, rest your legs, and catch up with friends.
The relaxed atmosphere is a welcome contrast to the grind of the road, making it the ideal spot for laughter, planning routes, or just soaking up some good company.
Over time, these social pit stops have woven themselves into cycling culture, helping turn a solo sport into something much more communal.
Sleep (BAD)
Caffeine’s boost comes at a price, especially if you’re sipping late in the day.
For cyclists, this can mean tossing and turning when you should be getting quality rest for recovery.
Even a coffee in the afternoon can shave hours off your deep sleep, leaving legs heavy and energy low the next morning.
What Can You Do?
- Keep your last cup at least 8 hours before bedtime. I personally don’t drink coffee within 10 hours of bedtime
- Switch to decaf if you’re craving a warm drink in the evening.
- Track your own sensitivity – some riders metabolize caffeine slowly and need an even bigger buffer!
Helps With Fat Burning (GOOD)
Caffeine can also help your body tap into fat stores during a ride.
When you drink coffee, it prompts your system to release more fatty acids into the bloodstream, making fat more available as fuel. That’s a win for endurance cyclists looking to stretch their glycogen stores on longer rides.
Studies show caffeine can boost fat oxidation, meaning your body burns more fat for energy while you pedal (Spriet, 2014).
Think of it as a little metabolic nudge to get the most out of your training, without any complicated supplements.
Stomach Issues (BAD)
Cyclists – if you’re prone to stomach issues, try limiting your intake, eating something before your brew, or switching to a lower-acid coffee.
Everyone’s tolerance is different, so listen to your body and adjust accordingly.
Studies confirm caffeine may cause gastrointestinal discomfort in some individuals
Reduces Muscle Pain
Caffeine acts as a natural pain dampener during exercise, helping you push through when your legs are screaming for mercy.
How It Works
Coffee blocks adenosine receptors. They’re the same ones that signal pain to your brain during intense efforts.
This means you can maintain higher power outputs while feeling less muscle burn.
The Sweet Spot
The pain-reducing effects kick in with about 2-3 mg of caffeine per kilogram of body weight.
Just don’t expect miracles – it won’t completely eliminate pain, but it’ll help take the edge off.
Grounds for Success: The Final Shot
The bond between a cyclist and their coffee is hard to break.
With the right approach, coffee can boost your rides and your spirits, as long as you keep an eye on the drawbacks.
The future?
More research, more mindful sipping, and probably a few more café stops.
As cycling culture evolves, coffee will keep rolling along with it. Sometimes fast, sometimes slow, but always together.
Do you love or loathe coffee? And why? Let us know in the comments below
