Time Trial / Time Trialling / TT

Word. Caffeine is great. Upto 250mg is proved useful, more not beneficial. And it peaks about 1h after ingestion. Chew them up in mouth, or smash up and put in a bidon to drink. But if you drink lots of coffee normally, the effect will be lessened.

Beetroot, is a real mixed bag still. A fair bit of negative or low benefit press. I'd not bother.

You have old information.

For starters you're probably better off using 3-6mg/kg rather than an arbitrary 250mg - dose depends on your weight. Peak might be 1hr after but the half life is something like 6 hours so redosing is bad. Being a regular coffee drinker doesn't necessarily negate or reduce the effect - again it depends on how much you take and your own body's response to it.

There have been more recent studies but some general info can be found in: http://www.gssiweb.org/Article/sse-60-caffeine-and-exercise-performance