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👇👇👇 1️⃣ Caffeine ☕️ How it helps: Boosts focus, reduces fatigue & helps you push harder in tough sessions. 💊 How to take: 3–6 mg/kg about 45–60 min before a ride or race (coffee, gel, or tablet). ⚠️ Watch out for: Sleep disruption & jitters if taken late. 💡 Tip: Use only for key workouts or race days to stay sensitive to it. 2️⃣ Beetroot Juice (Nitrates) 🥤 How it helps: Increases oxygen efficiency → more endurance with less effort. 💊 How to take: 400–800 mg nitrates (≈70–140 ml juice) 2–3
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