I have them and race and train with them in. Short answer - it’s mostly a non-issue. Some thoughts / tips in no particular order.
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I’m not a coffee or tea drinker so that’s never been an issue, but I don’t sweat the “only plain water” thing while on the bike. If you usually drink your calories, keep on drinking them. When possible I do follow up with a quick rinse of plain water (which I’d do irrespective of aligners or not), but I don’t lose sleep if/when that’s not an option.
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Sub item to the above - I’ve never had anything stain trays in a way that didn’t come right off after a soak in denture cleaner and/or a quick brush with a toothbrush.
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Gels are totally fine. Again, rinse them down if possible.
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Eating real food is theoretically possible but not really recommended. I did a stroopwaffle once and while it did work after “gumming” them for a while, there was all kinds of stuff stuck in between teeth and aligners afterwords. Your call on how much this bothers you.
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Cliff Shot Blocks work well enough. Put them in your cheek and let them melt.
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Bananas are my go-to trainer food and work great. Even better if they’re extra ripe.
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During an XC marathon race I did once remove both aligners, hold them in my hand, open a bar, eat the bar, wash it down and put them back in. Don’t do this. It was stupid and I have no idea how I didn’t drop everything and crash on my head.
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This is minor and certainly not intended, but the aligners do a great job of reducing rock induced teeth chatter. Free bonus!
Happy to answer anything else you’re curious about. I’ve had them for what feels like forever and like to think I’ve figured out a thing or two, so let me know.