When you’re several hours into a long ride or race and hitting that dreaded wall, you might notice experienced cyclists reaching for something unexpected.
That familiar red can of Coca-Cola isn’t just there by chance – it’s become a strategic tool in endurance cycling.
Why Coca-Cola Works for Cyclists
When you’re deep into a long ride, your body starts demanding quick energy sources. Coca-Cola offers a unique combination of fast-acting carbohydrates and caffeine that delivers exactly what depleted muscles crave.
Each can contains approximately 39 grams of sugar, providing an almost immediate energy boost. This rapid delivery system makes it particularly effective when traditional fueling methods start falling short.
The Science: Study on Coca Cola and Cycling
A study, titled “Effect of different protocols of caffeine intake on metabolism and endurance performance,” examined how various caffeine intakes, including Coca-Cola (Coke), affected endurance athletes.
• In Study A, 12 subjects were given 2 x 5 ml/kg Coca-Cola during the latter stages of 2-hour steady-state (SS) cycling and a time trial (TT). This resulted in a 3.1% improvement in TT performance.
• In Study B, eight subjects consumed a caffeinated, 11% carbohydrate (CHO) cola (also referred to as “Coke”) during the final 40 minutes of SS and the TT. This enhanced TT performance by 3.3%.
💡 Overall, the research concluded that replacing a sports drink with Coca-Cola in the latter stages of exercise was equally effective for boosting endurance, primarily due to its low caffeine intake (approximately 1.5 mg/kg).
Comparing with Traditional Sports Drinks
Standard Sports Drinks
Most cycling-specific drinks provide a balanced mix of electrolytes and moderate sugar levels. They’re engineered for sustained energy release throughout your ride.
The Coca-Cola Advantage
Unlike sports drinks, Coke delivers a more concentrated sugar hit and higher caffeine content. This combination creates a powerful mid-ride boost when you’re hitting that dreaded wall.
When and How to Use It
Optimal Timing
Save your Coke for the second half of long rides. Using it too early could trigger an unwanted sugar crash and stomach discomfort.
Correct Portions
A small amount (150-200ml) usually does the trick. The concentrated nature means you don’t need to drink large quantities.
Alternative Options
Several alternatives exist, though they might not pack the same punch:
- Natural cola variants
- Caffeinated sports drinks
- Energy gels
- Maple or coconut water
Important Considerations
While effective, Coca-Cola shouldn’t replace proper sports nutrition. Consider it a tactical weapon in your fueling arsenal, not your primary energy source.
The carbonation can actually help settle mid-ride stomach issues. However, some riders might find the fizz uncomfortable during intense efforts.
Final Thoughts
Having a small can of Coke in your jersey pocket can provide that extra edge when energy levels start dropping.
Just remember to use it strategically and don’t overdo it.
