I will test it today before I go for a run, and I havent drank coffee for 5 years Edit: So I managed to run double my usual distance without taking a break. I'll try keep my caffiene consumption as minimal as possible
In high school cross country, I took a 200mg caffeine pill before a race (I didn't ever drink coffee, so I didn't have a tolerance).... I cut an entire minute off of my 5k and felt SO FAST. I did it for a few more races, but once my tolerance increased, the benefits decreased. I eventually stopped because I was worried about my heart (it would get alarmingly fast) and didn't want to become dependant. It was fun, but I definitely don't recommend. Now I just have tea before a race 😅
Hi GTN, I'm Leonardo from Tuscany, off road triathlete, the downside in taking caffeine is muscle cramps. In the summer, with high temperatures and intense sweating, caffeine increases its effect on the muscles and, in subjects who are predisposed and inelastic, annoying and deleterious cramps occur, with a consequent drop in performance. Personally I don't use caffeine, but I make myself a good Italian moka at home. When I do long training or competitions, but from about 3/4 of the race onwards, I use the coca-cola that I find at the refreshment points to have sugars (many in coca-cola) and the caffeine needed to support the muscles to finish the race . I think the greatest help from caffeine is this ... to bring you to the end of the race when muscle contractility fails ... good work guys Ciao GTN, sono Leonardo dalla toscana, triatleta off road, il rovescio della medaglia nell'assunzione della caffeina sono i crampi muscolari. Nel periodo estivo, con temperature alte ed intensa sudorazione la caffeina aumenta il suo effetto sulla muscolatura e, in soggetti predisposti e poco elastici, si verificano fastidiosi e deleteri crampi con conseguente calo della performance. Personalmente non uso la caffeina, ma mi faccio una buona moka all'italiana in casa. Quando faccio lunghi allenamenti o in gara, ma da circa 3/4 di gara in poi, uso la coca-cola che trovo ai ristori per avere zuccheri (molti nella coca-cola) e la caffeina necessaria a sostenere la muscolatura per finire la gara. L'aiuto maggiore da parte della caffeina credo sia proprio questo...portarti a fine gara quando la contrattilità muscolare viene a mancare ... buon lavoro ragazzi
I take 1 tablet of 200 mg caffeine 1 hour before a critrace and I feel less fatigue during and especially after the race riding on my way back home. During an 8 hour event I will take a second tablet halfway, really makes a difference for me ( apart from the placebo effect ). 3 cups of coffee is my average daily consumption.
Plinio Ferraz is absolutey spot on, the test difference for Mark could have been psychosomatic especially with his knowledge of what caffine now can do after a substantial lay off.
Definitely. I wish I had, but I was too eager for that first coffee. The whole video kind of came about on a whim as I realised I was about to have my first coffee in two months. So, it was sort of too late
Mark, what was your average heart rate for each of the two tests? I find that my HR runs about 5 to 8 beats higher for the same power output when I'm hopped up on coffee.
I was told by the Dr to ease up on Caffeine for blood pressure reasons. It was not an all out ban but advice from him. So I did. Occasionally I have a proper coffee and I really feel the kick. However I feel better from not having that regular kick.
I always carry a Clif espresso shot gel on a long ride for absolute emergencies only (they are revolting). If I feel I’m near bonk-point that stuff will usually get me home 😂. In general I find caffeine products can cause GI distress all too often for people though so always test those products before race day. Also interesting to note how you feel when you come OFF coffee - did it once and had to leave work I felt so ill! Actual drug withdrawal symptoms, scary!
Last year as part of my marathon training to cut my coffee out 2 months before the race and then drank red bull on the day... In my last 10k race I had a USN Energy Shot just before the race...not sure if it helped but I ran well, but I couldn't sleep that night and felt horrid the next day.
I burnt out my neuro receptors long ago. My challenge is taking on enough caffeine DURING a long course to stave off the headaches. One iced coffee bottle on the bike leg is required, at least.
In the past I've done 600-700 at 64kg and I was flying i only did it for a month tho but easily the fittest ive ever been the only drawbacks are a bit of jiteriness but its nothing major once you get exercising it goes away
What an incredible video! Thank you for the content. It sure would be cool to have a specified dose of caffeine delivered through coffee based on your weight, height, bmi.
According to what I have studied, most of the coffee we buy is usually de-caffeinated proving that it’s probably a placebo. We should have an experiment with pure caffeine, coffee and a control with several subjects......
You need to have a control group/person and a placebo group/person. The difference in results being so minute, that perhaps you gave it more since you knew you had the caffeine and not because of the caffeine itself. Maybe a future video? Thanks for the vids.
I wonder what also is the effect on cumulative training - i.e. doing your really hard workouts caffeinated over 2-3 months, Arguably, those small increases in intensity consistently "available" have a larger effect down the road than one single large stimulant hit on the day of the race/test- say 6 months from now for a target event.
Mark, I would be interested to know if you noticed any change in your heart rate? I don’t consume caffeine but experimented with a cup of coffee before a shorter, intense bike session about a year ago. I agree with you about the energy/intensity hit but found that I was amped up beyond my normal state and my heart rate followed suit. Caffeine is not for me personally but I know others who swear by it. My wife has told me for years about the benefits of a good coffee!
Is it the tastiest performance enhancing drug? 🤔 I’ll typically take a month off before a big race or Ironman. Then one or two cups on race morning and caffeine in my sports drinks. Works for me.
Over the years I've found that coffee increases my chances of have leg cramps, especially in the calves. Because of that I stop drinking coffee at least one week before a masters swim meet or an open water event.
see but hmmm ill try to word this. in order to correctly and accurately measure the effect it has you have to have a way of testing in what areas it can have a tangible effect. like for instance i work in a warehouse. i notice it allows me to stay the course longer anddd it helps me to have more oomph in my lifting. 50 pound potatoe bags feel kinda heavy after awhile, but with enough caffeine they feel half weight. toss them on a pallet like they are weightless. which makes me faster and much more productive. you on the otherhand are a peak performer. and athlete. im just some guy xD as in id think youd have so much stamina that the end result of time would be more based on efficiency. maybe im wrong. but like i have noticed if i drink too much i can get quite sloppy in my technique. you get amped up and moving too fast and make alot of mistakes. which mistakes cost time?? i dont know lol
2 runs separated by 2 months. How can you present it like the only variable is caffeine? Like nothing else happen during those 8 weeks (training, de-training, recovery, etc.). It would make more sense to go without caffeine for 2 months, do the test on one day and then repeat another day with a coffee, or caffeine gel before the 2nd run.
Of course it's not the only variable. As I stated, it was a bit of fun. I would also argue that your suggestion would not work either. It's a very hard thing to validate perfectly. I hope it was still some fun to watch though :)
@@markthrelfall3577 You bet it was fun to watch! :-) Even with some negative (think constructive) comments I still highly appreciate GTN content and the work, time you all put into this. GTN quality is far ahead of other GxN channels. (no bias as I'm not active triathlete myself) ;-)
Sorry???? The liver metabolises the caffeine which is THEN absorbed by the intestine??? Where is your liver placed? In your stomach? Sorry guys. Get your basic facts right. Coffee has other components to it beyond caffeine. Caffeine is NOT synonymous with coffee.
I'm no biologist but I believe I said caffeine is metabolised by the liver, and absorbed by the intestine and stomach. If I said THEN, well I am sorry. Of course I am not only referring to coffee here, but it is a well used and understood form of caffeine. Coffee has many more components to it. I'm not sure I suggest otherwise
No worries. Tea also contains relatively large amounts of caffeine. But it should be made clear that caffeine and coffee are not the same thing. Here is a paper we published a while back on CAFFEINE and cycling power output if you are interested. www.ncbi.nlm.nih.gov/m/pubmed/23439421/ Keep up the great show
Hey mark I know yes a one case study but other than the end feeling of your exertion I don’t believe you had a time difference as you start your computer after rolling and clipped in your first run and on your second run your started your computer before your foot even left the ground so don’t you believe your six second deficit is there and what about a clean base run. I must say that this was quite a shoty attempt at a comparison study I do apologize about my judgement but you guys have done such better work
The time is taken over a segment, so the actual start point of the watch is irrelevant. They are the same segment start and finish. As I state, this was all a bit of fun and more of an insight. This all came about on a whim as I realised that this was going to be my first coffee in 2 months
Coffee? No sorry, does not make me more alert or faster, its just the only comfort during a hectic day. Its the only thing the man the boss cant reprimand us for. We have to walk away for a but, before a meeting, had to get coffee? No problem.
Not very scientific either... :-) But when I was racing Ironman, as a non-daily coffee drinker, I saved caffeinated drinks for the last 10k (which is where the race really start for mere mortals). The "carrot": looking forward to that coke at mile 20. And the "boost" (possibly a placebo): to close the last 10k fast!
I prefer Matcha. Although there is no kick, the level does not drop off again suddenly. Would be a little better for a long distance. Also find that Matcha is a bit more stomach-friendly.
Sorry guys but that was a poorly conducted test, why didnt you test after the 2 months of no caffine for a base line also leaving it 2 months between tests could have an enormus impact of overall form so by no means a good test. Keep up the good work but please think these sort of tests through a little more first.
I'm afraid I was already sat with a coffee in front of me when I realised it was about to be my first in 2 months. The whole video came about on a whim, and a bit of fun. Ideally I would have loved to have done that first run, but even without it I hope it was fun and interesting. It was hardly hard science, but still interesting
30-40 minutes for it to kick in? I have a sip of coffee in the morning and 30 seconds later it’s time to poop 😅
the 30 second later part didn't make the video...unsurprisingly
Thank you! Haha
Thank you! Haha
Mate i just look at coffee and im ready for the toilet
yesss 🤣
I'm a caffeine fan, but in this kind of study we need to consider the placebo effect. Our mind can full us all. Need a double-blind study in this one.
Plinio Ferraz I couldn’t agree more
Plinio, right on my friend, I would guess you are a fellow scientist.
It can’t be double blind if the investigator is the patient, can it be?! 🤔
Agreed!! This is not investigating the effect of caffeine but the effect of coffee 🤣🤣
@@tatts1901 dude its a TH-cam video
I will test it today before I go for a run, and I havent drank coffee for 5 years
Edit: So I managed to run double my usual distance without taking a break. I'll try keep my caffiene consumption as minimal as possible
In high school cross country, I took a 200mg caffeine pill before a race (I didn't ever drink coffee, so I didn't have a tolerance).... I cut an entire minute off of my 5k and felt SO FAST. I did it for a few more races, but once my tolerance increased, the benefits decreased. I eventually stopped because I was worried about my heart (it would get alarmingly fast) and didn't want to become dependant. It was fun, but I definitely don't recommend. Now I just have tea before a race 😅
Hi GTN, I'm Leonardo from Tuscany, off road triathlete, the downside in taking caffeine is muscle cramps. In the summer, with high temperatures and intense sweating, caffeine increases its effect on the muscles and, in subjects who are predisposed and inelastic, annoying and deleterious cramps occur, with a consequent drop in performance. Personally I don't use caffeine, but I make myself a good Italian moka at home. When I do long training or competitions, but from about 3/4 of the race onwards, I use the coca-cola that I find at the refreshment points to have sugars (many in coca-cola) and the caffeine needed to support the muscles to finish the race . I think the greatest help from caffeine is this ... to bring you to the end of the race when muscle contractility fails ... good work guys
Ciao GTN, sono Leonardo dalla toscana, triatleta off road, il rovescio della medaglia nell'assunzione della caffeina sono i crampi muscolari. Nel periodo estivo, con temperature alte ed intensa sudorazione la caffeina aumenta il suo effetto sulla muscolatura e, in soggetti predisposti e poco elastici, si verificano fastidiosi e deleteri crampi con conseguente calo della performance. Personalmente non uso la caffeina, ma mi faccio una buona moka all'italiana in casa. Quando faccio lunghi allenamenti o in gara, ma da circa 3/4 di gara in poi, uso la coca-cola che trovo ai ristori per avere zuccheri (molti nella coca-cola) e la caffeina necessaria a sostenere la muscolatura per finire la gara. L'aiuto maggiore da parte della caffeina credo sia proprio questo...portarti a fine gara quando la contrattilità muscolare viene a mancare ... buon lavoro ragazzi
I take 1 tablet of 200 mg caffeine 1 hour before a critrace and I feel less fatigue during and especially after the race riding on my way back home.
During an 8 hour event I will take a second tablet halfway, really makes a difference for me ( apart from the placebo effect ).
3 cups of coffee is my average daily consumption.
Plinio Ferraz is absolutey spot on, the test difference for Mark could have been psychosomatic especially with his knowledge of what caffine now can do after a substantial lay off.
One of the largest benefits of caffeine in the majority of studies that have been done is that it reduces your perception of pain
you should have done a 5K before drinking the coffee too. Thats where the real result would have been, if this is not placebo off course.
Definitely. I wish I had, but I was too eager for that first coffee. The whole video kind of came about on a whim as I realised I was about to have my first coffee in two months. So, it was sort of too late
Mark, what was your average heart rate for each of the two tests? I find that my HR runs about 5 to 8 beats higher for the same power output when I'm hopped up on coffee.
I was told by the Dr to ease up on Caffeine for blood pressure reasons. It was not an all out ban but advice from him. So I did. Occasionally I have a proper coffee and I really feel the kick. However I feel better from not having that regular kick.
You should test beetroot juice. Like Beet It.
I think a lot is placebo with increased alertness. In my experience all my pbs were without caffeine
I always carry a Clif espresso shot gel on a long ride for absolute emergencies only (they are revolting). If I feel I’m near bonk-point that stuff will usually get me home 😂. In general I find caffeine products can cause GI distress all too often for people though so always test those products before race day.
Also interesting to note how you feel when you come OFF coffee - did it once and had to leave work I felt so ill! Actual drug withdrawal symptoms, scary!
When on caffeine, I am watching all my daily dose of youtube video on 2x accelerated
Last year as part of my marathon training to cut my coffee out 2 months before the race and then drank red bull on the day... In my last 10k race I had a USN Energy Shot just before the race...not sure if it helped but I ran well, but I couldn't sleep that night and felt horrid the next day.
Pretty cool you guys doing these kind of tests.
Waiting months to check the actual effect of caffeine to release the video. Thumbs up 👍
I burnt out my neuro receptors long ago. My challenge is taking on enough caffeine DURING a long course to stave off the headaches. One iced coffee bottle on the bike leg is required, at least.
400 mg caffeine is performance enhancing for me at 70 kg. About 10% more power and endurance is enhanced
In the past I've done 600-700 at 64kg and I was flying i only did it for a month tho but easily the fittest ive ever been the only drawbacks are a bit of jiteriness but its nothing major once you get exercising it goes away
Thanks. Now I know more about caffeine. And because I know more about caffeine I can enjoy caffeine more responsibly.
Coffee is like air to me. Is there a way to administer it intravenously?
Try shelving it
That was cool! Fun to watch but obviously so many other variables to take into consideration but like you said...just for fun. Great watts!
When I drank caffeine which was a bang I ran the 200m and ran a 24.10 I was focus but when I ran today I didn't drink a bang and and ran a 24 92 200m
0:40 an ounce of caffeine?!
What an incredible video! Thank you for the content. It sure would be cool to have a specified dose of caffeine delivered through coffee based on your weight, height, bmi.
According to what I have studied, most of the coffee we buy is usually de-caffeinated proving that it’s probably a placebo. We should have an experiment with pure caffeine, coffee and a control with several subjects......
You need to have a control group/person and a placebo group/person. The difference in results being so minute, that perhaps you gave it more since you knew you had the caffeine and not because of the caffeine itself. Maybe a future video? Thanks for the vids.
But what about heart rate in these tests- starting HR, peak HR and average HR would have been really useful indicators of caffeine influence?
A week without my caffeinated coffee and I was ready to write my last will and testament as I went through the withdrawal.
I wonder what also is the effect on cumulative training - i.e. doing your really hard workouts caffeinated over 2-3 months, Arguably, those small increases in intensity consistently "available" have a larger effect down the road than one single large stimulant hit on the day of the race/test- say 6 months from now for a target event.
Mark, I would be interested to know if you noticed any change in your heart rate? I don’t consume caffeine but experimented with a cup of coffee before a shorter, intense bike session about a year ago. I agree with you about the energy/intensity hit but found that I was amped up beyond my normal state and my heart rate followed suit. Caffeine is not for me personally but I know others who swear by it. My wife has told me for years about the benefits of a good coffee!
Is it the tastiest performance enhancing drug? 🤔 I’ll typically take a month off before a big race or Ironman. Then one or two cups on race morning and caffeine in my sports drinks. Works for me.
Would suggest decaffeinated coffee during the no period? Asking for a friend.
Over the years I've found that coffee increases my chances of have leg cramps, especially in the calves. Because of that I stop drinking coffee at least one week before a masters swim meet or an open water event.
Works for 5km parkrun n just enough calories to get you by. Then it’s an easy egg n bacon after!
shut up. all american breakfast with coffee refils from spoons u pillock
Agreed its all you need pre park run :)
see but hmmm ill try to word this. in order to correctly and accurately measure the effect it has you have to have a way of testing in what areas it can have a tangible effect.
like for instance i work in a warehouse. i notice it allows me to stay the course longer anddd it helps me to have more oomph in my lifting. 50 pound potatoe bags feel kinda heavy after awhile, but with enough caffeine they feel half weight. toss them on a pallet like they are weightless. which makes me faster and much more productive.
you on the otherhand are a peak performer. and athlete. im just some guy xD as in id think youd have so much stamina that the end result of time would be more based on efficiency. maybe im wrong. but like i have noticed if i drink too much i can get quite sloppy in my technique.
you get amped up and moving too fast and make alot of mistakes. which mistakes cost time?? i dont know lol
2 runs separated by 2 months. How can you present it like the only variable is caffeine? Like nothing else happen during those 8 weeks (training, de-training, recovery, etc.). It would make more sense to go without caffeine for 2 months, do the test on one day and then repeat another day with a coffee, or caffeine gel before the 2nd run.
Of course it's not the only variable. As I stated, it was a bit of fun. I would also argue that your suggestion would not work either. It's a very hard thing to validate perfectly. I hope it was still some fun to watch though :)
@@markthrelfall3577 You bet it was fun to watch! :-) Even with some negative (think constructive) comments I still highly appreciate GTN content and the work, time you all put into this. GTN quality is far ahead of other GxN channels. (no bias as I'm not active triathlete myself) ;-)
I have the same bike :)
in zwift
You should do a video on icuras
Sorry???? The liver metabolises the caffeine which is THEN absorbed by the intestine??? Where is your liver placed? In your stomach? Sorry guys. Get your basic facts right. Coffee has other components to it beyond caffeine. Caffeine is NOT synonymous with coffee.
I'm no biologist but I believe I said caffeine is metabolised by the liver, and absorbed by the intestine and stomach. If I said THEN, well I am sorry. Of course I am not only referring to coffee here, but it is a well used and understood form of caffeine. Coffee has many more components to it. I'm not sure I suggest otherwise
No worries. Tea also contains relatively large amounts of caffeine. But it should be made clear that caffeine and coffee are not the same thing. Here is a paper we published a while back on CAFFEINE and cycling power output if you are interested. www.ncbi.nlm.nih.gov/m/pubmed/23439421/ Keep up the great show
Hey mark
I know yes a one case study but other than the end feeling of your exertion I don’t believe you had a time difference as you start your computer after rolling and clipped in your first run and on your second run your started your computer before your foot even left the ground so don’t you believe your six second deficit is there and what about a clean base run. I must say that this was quite a shoty attempt at a comparison study
I do apologize about my judgement but you guys have done such better work
The time is taken over a segment, so the actual start point of the watch is irrelevant. They are the same segment start and finish. As I state, this was all a bit of fun and more of an insight. This all came about on a whim as I realised that this was going to be my first coffee in 2 months
Coffee? No sorry, does not make me more alert or faster, its just the only comfort during a hectic day. Its the only thing the man the boss cant reprimand us for. We have to walk away for a but, before a meeting, had to get coffee? No problem.
Honestly, especially when considering the two months down the road, I don’t see a significant difference.
why not just ride on the indoor trainer to remove any external factors?
Not very scientific either... :-)
But when I was racing Ironman, as a non-daily coffee drinker, I saved caffeinated drinks for the last 10k (which is where the race really start for mere mortals).
The "carrot": looking forward to that coke at mile 20. And the "boost" (possibly a placebo): to close the last 10k fast!
Haha yeah I definitely think it's a placebo more than anything. Fun nonetheless :)
Have you tested yourself while in no cafeine at all to see how much cafeine has an impact compared to no cafeine at all?
I prefer Matcha. Although there is no kick, the level does not drop off again suddenly. Would be a little better for a long distance. Also find that Matcha is a bit more stomach-friendly.
How do I learn to dope on other substances?
Is the camera man ok???
First coffee in two months and you add milk?
Gustavo Carriço personally I question anyone that doesn’t 😂
Mark Threlfall that’s true. It’s your coffee, you can add anything you want 😁. Cheers, nice videos congrats
Coffee with milk is bad for the stomac ;)
This is just the placebo effect
i know it was 2 years ago but coffee makes ur heart beat faster so ur muscles get more blood, its not placebo...
Sorry guys but that was a poorly conducted test, why didnt you test after the 2 months of no caffine for a base line also leaving it 2 months between tests could have an enormus impact of overall form so by no means a good test. Keep up the good work but please think these sort of tests through a little more first.
I'm afraid I was already sat with a coffee in front of me when I realised it was about to be my first in 2 months. The whole video came about on a whim, and a bit of fun. Ideally I would have loved to have done that first run, but even without it I hope it was fun and interesting. It was hardly hard science, but still interesting
What are your sunglasses? 😎
Roka 😎
Yeah! First comment!!