Does A Can of Coke Improve Cycling Performance During Races & Rides?

Today we find out if a few cans of full fat Coke actually enhances performance, or whether this is simple enduro folklore?⠀
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Sugar hit? Caffeine hit? Cravings?⠀
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Either way, this choice of drink frequently happens.⠀
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But is it a wise idea to swap your high carb sports drink for a can of coke when you need an energy boost towards the end of a race?⠀
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In 2002, Cox etc al split 12 competitive cyclists into 3 groups. Each cyclist completed a 2 hour steady state cycle before transitioning into a higher intensity time trial (approx. 30 mins).⠀
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Before the cycle, they were given a large carb meal (2g/kg), followed by an isotonic sports drink throughout the 2 hour cycle. Essentially, replicating the typical sports nutrition guidelines for a real race.⠀
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Here’s where it gets interesting…⠀
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Group 1 consumed a large dose of caffeine 60 mins pre (6mg/kg).⠀

Group 2 consume the same dose of caffeine but evenly dosed every 20 mins for 120 mins (6mg/kg in total). ⠀

Group 3 consumed no caffeine prior, but consumed Coke at 100, 120 mins and during the time trial.⠀
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When they compared this with the placebo, all three groups significantly improved performance by 3.1-3.4%. In essence, they all worked pretty well irrespective of caffeine timing.⠀
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Following on from this, they carried out another study (study B):

In study B, 8 of the riders consumed 3 different types of cola drinks during the last 40 mins of the 120 min steady state ride and during the time trial:⠀
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Drink 1 = Caffeinated, high carb (coke)⠀
Drink 2 = Decaffeinated, high carb.⠀
Drink 3 = Caffeinated, moderate carb.⠀
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The results showed that both caffeinated drinks improved time trial performance, where Coke was the superior with a 3.3% increase.⠀
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So, replacing your typical isotonic sports drink with a can of flat full fat coke at the end of a race probably isn’t the worst idea in the world…especially if you have flavour fatigue and the desire to have yet another energy gel is zero!
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In this case, personal preference is key. Experiment, and do what works best for you!

- Coach Chris