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Nutrition

Caffeine Triathlon Evidence Dosing

Caffeine triathlon evidence dosing uses practiced pre-race and on-course plans—GI and sleep still decide if lab benefits show up on race day.

Caffeine triathlon evidence dosing blends pre-race moderate milligrams per kilogram with optional late-bike or run-course caffeine from gels or cola in longer events—always practiced in brick sessions first. GI distress rises with empty stomach megadoses.

Late-day caffeine can still wreck sleep if the race ends near bedtime. Washout weeks can resensitize habitual drinkers before A races.

Common questions

  • Should you take caffeine on the bike and run?

    Only if you practiced it—late-race doses help some athletes but upset others' stomachs or sleep. Map total milligrams across the full event, not just the morning cup.

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