1. Caffeine

Big-picture mechanism

Caffeine works primarily through the central nervous system. It blocks adenosine receptors in the brain, reducing perceived fatigue, increasing alertness, and improving motor unit recruitment. It also enhances calcium release in muscle fibers, allowing stronger contractions at the same effort.

In short: you feel less tired and can access more of your existing fitness.

Sprint power (10 s)

Caffeine improves neural drive and reaction speed, allowing more muscle fibers to be recruited instantly. This leads to slightly higher peak power and faster force development, even in very short efforts.

➡️ Helps you hit top power faster and sustain it for the full sprint.

Attack-style effort (~5 min)

This is one of caffeine’s strongest domains. By lowering perceived exertion and improving pain tolerance, caffeine allows riders to hold supra-threshold power longer.

➡️ Attacks feel “controllable” instead of overwhelming.

Time trial (~40 min)

Caffeine consistently improves TT performance by allowing riders to sustain a higher percentage of FTP with less perceived discomfort. Pacing improves because the effort feels more manageable.

➡️ Same fitness, higher sustainable output.

Training adaptations

Caffeine does not directly improve adaptation, but indirectly helps by allowing:

• Higher-quality hard sessions

• Better execution of key intervals

➡️ Useful strategically, not daily.

20 km time trial (~25–30 min)

The balance of mental fatigue and metabolic stress makes caffeine highly effective here. It improves focus, pacing discipline, and tolerance of discomfort.

➡️ One of the most reliable gains for this duration.

2. Creatine Monohydrate

Big-picture mechanism

Creatine increases phosphocreatine stores in muscle, which rapidly regenerate ATP during short, explosive efforts. Over time, it also supports greater training quality, muscle force production, and neuromuscular adaptation.

In short: better short-duration energy supply and better long-term power development.

Sprint power (10 s)

This is creatine’s strongest category. Increased phosphocreatine availability allows higher peak power and better maintenance across repeated sprints.

➡️ Stronger first kick and less drop-off.

Attack-style effort (~5 min)

Creatine contributes indirectly by improving the initial acceleration at the start of an attack and repeated surges within it.

➡️ Helps bridge, jump, and respond — not sustain.

Time trial (~40 min)

Creatine has no meaningful acute benefit here and may slightly increase body mass in some riders.

➡️ Neutral to slightly negative for pure TTs.

Training adaptations

This is where creatine shines long-term. It supports:

• Higher-quality sprint training

• Better gym work

• Greater neuromuscular adaptation

➡️ Over months, this can raise sprint and anaerobic capacity.

20 km time trial (~25–30 min)

Minimal direct effect. Any benefit would come indirectly via improved training, not race-day use.

➡️ Not a race-day tool here.

3. Beta-Alanine

Big-picture mechanism

Beta-alanine increases muscle carnosine, which buffers hydrogen ions produced during high-intensity efforts. This delays the drop in muscle pH that causes burning and fatigue.

In short: you tolerate acidosis better.

Sprint power (10 s)

Very short efforts don’t generate enough acidity for beta-alanine to matter.

➡️ No meaningful effect.

Attack-style effort (~5 min)

This is beta-alanine’s sweet spot. It allows riders to hold high power despite accumulating acidity, especially during long attacks or repeated surges.

➡️ Less “burn,” longer commitment.

Time trial (~40 min)

Acidosis plays a smaller role here, so benefits are modest. Some riders see small gains due to reduced discomfort late in the effort.

➡️ Minor, rider-dependent benefit.

Training adaptations

By allowing harder VO₂max and anaerobic sessions, beta-alanine can indirectly improve adaptations in high-intensity zones.

➡️ Helps you complete more quality work.

20 km time trial (~25–30 min)

Late-race acidity is still relevant here, making beta-alanine modestly helpful — especially on rolling or technical courses.

➡️ Helps sustain power in the final third.

4. Sodium Bicarbonate (Bicarb)

Big-picture mechanism

Sodium bicarbonate acts as an extracellular buffer, increasing blood bicarbonate levels. This allows hydrogen ions to move out of muscle more efficiently, delaying fatigue during very hard efforts.

In short: you dump acidity faster.

Sprint power (10 s)

Minimal direct effect on peak power, but it can slightly improve repeated sprint ability.

➡️ More relevant for multiple efforts, not a single sprint.

Attack-style effort (~5 min)

One of bicarb’s strongest applications. It allows riders to sustain very high power despite rapidly rising acidity.

➡️ Ideal for long attacks and race-defining moves.

Time trial (~40 min)

Acidosis plays a smaller role, but bicarbonate can still help in courses with surges or hard starts.

➡️ Small but real benefit if tolerated.

Training adaptations

Not useful daily, but when used in key sessions it can:

• Increase interval quality

• Allow higher workloads

➡️ Strategic tool only.

20 km time trial (~25–30 min)

The duration and intensity balance make bicarbonate effective here, especially in riders who fade late.

➡️ Helps preserve power under heavy fatigue.

5. Omega-3 Fatty Acids

Big-picture mechanism

Omega-3s reduce systemic inflammation, support cell membrane function, and improve muscle recovery and cardiovascular health.

In short: they don’t make you faster today — they help you train better tomorrow.

Sprint power (10 s)

No acute performance effect.

➡️ Neutral.

Attack-style effort (~5 min)

No direct effect during the effort.

➡️ Neutral.

Time trial (~40 min)

No acute ergogenic effect.

➡️ Neutral.

Training adaptations

This is where omega-3s matter. They support:

• Faster recovery

• Reduced muscle soreness

• Improved training consistency

➡️ Better long-term performance through better health.

20 km time trial (~25–30 min)

No direct race-day effect.

➡️ Indirect benefit only.