First off, I am a fan of having 1/2 cup to a cup of coffee before a race. I've been doing it for the past year after having success with it during workouts. However, on two occasions i've had stomach cramps and have gotten slightly dehydrated. I feel like this was partly my fault for waiting to drink the coffee only 1 hour before the race and not drinking enough water.
My question is how long before the race should you drink the coffee? 1hr? 2hr? 3hr? 4hr? i've heard that taking it 3 hours before will allow it to be completely digested so that your body can use fat stores more efficiently before using up all the carbohydrate stores. But I wonder if that will be too long for the immediate effect of coffee hypering you up to last. In other words, I would think that an athlete would want to make sure they are still on a coffee high during the race. But perhaps i'm mistaking since I am a coffee novice.