Caffeine is such a fixture of the endurance-sports landscape that we almost forget it’s an active substance. A strong espresso before the start, a gel tucked into your pocket, a last swig of cola in the closing kilometres… Yet it’s one of the oldest and most widespread stimulants in the world — you’ll find it in coffee, tea and chocolate, and you often take it without even thinking about it. Until the end of 2003 it was actually on the anti-doping list; today, there are no restrictions at all. Which leaves the real question: does it genuinely help you go faster, or is it mostly a matter of habit and ritual? Let’s look at what the science says — and above all, how to use it intelligently on race day.
