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Summary:

In Episode 69 of The Endurance Athlete Journey Podcast, Coaches Justin and Katie dive into one of the most commonly used — and often misunderstood — performance tools in endurance sports: caffeine.

What started as a personal question about weight gain and sleep turned into a deeper discussion on how caffeine actually works in the body, how it impacts training performance, and how it may be quietly affecting recovery through disrupted sleep quality.

The coaches break down caffeine dosing strategies, race-day protocols, tolerance and genetics, withdrawal considerations, and the difference between masking fatigue and enhancing performance. They also explore when caffeine can be a powerful tool — and when it might be undermining your long-term progress.

If you use caffeine before workouts, during races, or throughout the day, this episode will help you think more strategically about how and when to use it.

Key Takeaways:

• Caffeine works by blocking adenosine, reducing perceived fatigue and increasing alertness.
• Optimal performance dosing typically falls between 3–6 mg per kg of bodyweight, but this is highly individualized.
• Genetics and tolerance significantly impact how caffeine affects you — some athletes metabolize it quickly, others slowly.
• Timing matters: taking caffeine strategically mid-to-late race may be more effective than front-loading it.
• Once you start caffeine intake during a race, stopping abruptly can lead to a performance crash.
• Caffeine may improve perceived exertion, endurance, and neuromuscular output — but it does not replace proper fueling.
• Even if you fall asleep easily, caffeine can reduce deep sleep quality and recovery.
• Caffeine withdrawal before a race is generally not recommended unless it has been tested in training.
• Recovery gains happen during sleep — not during workouts — so caffeine strategy must account for long-term performance.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com