Caffeine

Officially banned by the NCAA in urine concentrations above 15 mg/L, caffeine is thought by some to be a performance enhancing drug.  Available in many forms--coffee, soda, sports drinks, gels, pills, chews and even jerky--caffeine is easily accessible.  Removed from the World Anti-Doping Agency (WADA) list of banned substances in 2004, athletes used caffeine for performance enhancement in the Beijing Olympics, and no doubt will in London this year.  Who hasn't seen professional cyclists guzzling cans of coke while competing in the Tour de France?  Heading into your first race, the question is, is caffeine right for you?

Although debated for decades, there is some evidence that supports the idea of caffeine as a performance enhancing drug.  It is thought to stimulate the nervous system, which in turn helps muscles contract faster, with more efficiency.  It also is believed to psychologically reduce your feeling of fatigue.  If a cup of coffee helps you greet the day with gusto, it makes sense that it could help you shave some time off the clock when it comes to race day.

How Much and When
If you're going to try caffeine, don't wait till race morning to experiment.  Try ingesting one cup of coffee (containing anywhere from 70-150 mg of caffeine), one hour before a training workout and see how you feel.  It takes at least 45 minutes for caffeine to reach maximum concentration in your body, so one hour ahead should be good.  If you feel unusually energetic and less fatigued on your run--are able to run longer, harder, faster, and stronger--and don't experience any unpleasant side effects, then by all means, have some coffee.  It's perfectly legal and makes sense.  Unless you're an NCAA athlete, no one will be testing your urine for caffeine levels, so drink up.  A word of warning:  only one cup is necessary for maximum benefit.  Drink two cups and you may have to hit the port-a-potties mid-race, so don't over caffeinate.

If you suffer from migraines, insomnia, heartburn, arrhythmia, or have been instructed by your doctor to stay away from caffeine, then it's best to forgo the possible benefits from a caffeine buzz.

Grab a cup and LACE UP!

Assignment for the day:  run 50 minutes today and 60 minutes tomorrow