Why an Ice Slushy Can Make You Faster

Riding hard in summer cooks your core. Scientists tested nine trained cyclists in a 33 °C lab. Each drank a crushed-ice slushy (6 % carbs) before a 1 200 kJ time trial. One version had caffeine 3 mg · kg⁻¹ mixed in.

The caffeinated ice cut finish time by 3.9 %—about three minutes over 40 km—while heart-rate, effort and lactate stayed the same. Core temperature still dropped about 0.6 °C in both trials, so the extra speed came from caffeine, not extra cooling.

Why you should care

• Heat wrecks late-ride power. Pre-cooling buys time, caffeine sharpens drive.
• No special kit. Ice, cordial powder and caffeine tablets do the job.
• Dose is modest, so sleep and nerves stay intact for most riders.

Try it on your next hot event (after trying it in training)

1. Mix the slushy. Blend 1 L crushed ice with 60 g maltodextrin or sports drink powder (≈6 %) and caffeine at 3 mg per kg body weight (200 mg for 70 kg).
2. Sip for 30 min pre-start. Stay in the shade while drinking.
3. Ride as normal. Take your usual carbs every 20 min.
4. Expect stronger final thirds. Watch for any gut or jitter issues the first time.

Masters note: If you are sensitive, start at 2 mg · kg⁻¹ caffeine. Aim for <6 mg · kg⁻¹ total intake on the day.

Reference

Landers G J, Ward S, Zimmermann M. Caffeinated Ice Slushy Enhances 1 200 kJ Cycle Time-Trial Performance in the Heat. Int J Sport Nutr Exerc Metab. 2025;35(3):225-231. doi:10.1123/ijsnem.2024-0164.

On my mindResults Take Time

This idea clicked with me lately, and I thought it might resonate with you as well. There’s always this frustrating gap between effort and results. A day, a month, or even years can go by without obvious payoff. But I realised most worthwhile things—building fitness, a career shift, starting a business—usually take longer than we expect. The key seems to be knowing this lag exists, accepting it, and continuing anyway. If you’re grinding away and results aren’t instant, keep at it. It helped me relax and trust the process more. Hope it does the same for you.

Damian