Caffeine : Legal ergogenic aid in endurance
IntensityThe most effective legal ergogenic substance in endurance: reduces perceived effort and improves alertness in the late race.
Caffeine is monitored by WADA but not prohibited. The effective dose for endurance is 3-6 mg/kg body weight, taken 45-60 min before effort or split across the race. It works by blocking adenosine receptors (the central fatigue molecule) and freeing fatty acids. For a 70 kg athlete: 200-400 mg. Gels, energy drinks, and caffeine shots allow precise dosing. Caution: highly individual effect : avoid if you have cardiac sensitivity or sleep disorders.
In TriPaced:
In TriPaced, the race nutrition plan includes caffeine timing recommendations (pre-race dose + optional top-up at km 30-35 of the marathon or run segment of a half). Individual tolerance is factored in: if you don't regularly consume caffeine, the effective dose is often lower.