Me and Caffeine haven’t been friends

Caffeine and me have had a turbulent past... but today we try to change that

33mg over 22 miles, and the sports science team at Precision Hydration keeping an eye on me 👀 Shop all Precision Fuel & Hydration ➡️ precisionhydration.com

Thinking of experimenting with caffeine yourself? Here's how to do your own trial and error with it sensibly:

Start low
Research shows 3 to 6mg per kg of body weight improves endurance performance, but lower doses of around 2 to 3mg/kg can still give you a boost with fewer side effects. There's no need to go in at the top end.

Get your timing right
Caffeine usually peaks in the bloodstream 30 to 60 minutes after you take it, so plan that in and take it before you actually want it to be kicking in.

Take notes
Build up gradually (I'm going a third of a gel, then two thirds, then a full one), note down how you feel and any side effects, and only increase once your stomach is happy.

Test runs
Practise with the exact product, dose and timing you plan to race with IN TRAINING. Nothing new on race day!

Hydrate
Stay on top of fluids and sodium, especially in warmer conditions.

Individualise
Everyone responds differently - Genetics, body size and how much coffee you normally drink all change how caffeine hits you. What works for your training partner might not be the move for you.

Know your limits
Most adults are advised to stay under 400mg a day in total, and that includes your morning coffee.

Next up: 66mg. Wish me (and my stomach) luck