Coffee Before Cycling: The 4 Performance Benefits (And 5 Drawbacks)
Caffeine is one of the most effective legal ergogenic aids — 3-6 mg per kg of body weight (roughly 1-2 strong coffees) taken 30-60 minutes before riding can boost endurance performance by 2-5% and reduce perceived effort. Below, we cover dose timing, side effects, and how to use coffee effectively before training and racing. Many … Read more