Sodium Bicarbonate for Cyclists Deep Dive with Dr. Andy Sparks - Ask a Cycling Coach Podcast 482

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// TOPICS COVERED
(0:00) Welcome, and Dr. Sparks’ background
(01:47) Dr. Sparks explaines the latest bicarb research
(10:24) How you are misunderstanding / misusing sodium bicarbonate
(15:15) Explained: How sodium bicarbonate makes you faster
(20:45) Ideal timing for sodium bicarbonate intake
(21:38) Best type of training and racing for sodium bicarbonate intake
(31:29) Are pros taking bicarb *during training and racing?!
(33:51) How to practically ingest bicarb during a race
(39:27) Co-ingestion (caffeine, creatine, etc.)
(42:37) Can sodium bicarbonate make you a slower cyclist?
(49:21) Does sodium bicarbonate raise or lower lactate levels?
// RESOURCES MENTIONED
- The Effects of a Carbohydrate Hydrogel System for the Delivery of Bicarbonate Mini-Tablets on Acid-Base Buffering and Gastrointestinal Symptoms in Resting Well-trained Male Cyclists. Gough, Sparks, 2024: sportsmedicine-open.springero...
- Nutrition and Supplements in Cycling, 1st Edition: www.amazon.com/Nutrition-Supp...
- Maurten Bicarb System: www.maurten.com/products/bicarb
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[@CarnivoreDMD]

Another AWESOME trip down memory lane of the 1980’s & 90’s! We use to bicarbonate & glycine load dying the high heat months for long events. Back then we thought LA was bad but now we know it is a fuel source. I’m more in the Noakes-Maffetone camp that fatigue is a CNS limiting process due to blood sugar regulation & conservation by the body. So, bicarb increases sodium…probably most of the benefit as we’re now salt loading & glycogen titrating. Definitely decreases post exercise muscle soreness & fatigue allowing for rapid daily recovery. I had to stop my 2h ride to chime in! Keep it up, yall are helping a lot of new gen athletes.

[@hotsky83]

Decided to try it as I'm watching this. Burping already 😂

[@asun3630]

How is this not considered doping? You are ingesting something outside that your body doesnt need at all to perform. There are many legal supplements, but this isnt a supplement really? We dont need it to survive.
❤TR, my first podium was because of them!!!

[@TrainerRoad]

This is a valid point for consideration, but if we apply that same logic to other things like caffeine, or even carbohydrate (leaning into the word "need" here), I think the same could be argued.

[@jacobcowan5969]

I feel like the line should be drawn at some level of associated health risk from the substance being ingested. The issue with doping in my mind is that massive long-term health risks are required to be competitive. If it's safe, readily available, and affordable, I don't see the problem.

[@asun3630]

@@TrainerRoad i agree 100%. There are money/many supplements Wada has approved to my surprise. Caffeine allows you to work within your range of muscle mass.
Bicarbonate is reducing acidity in working muscles so you can go beyond that point. That is where it comes off like we are creeping into doping territory. I am not a purest nor do i dope, I am definitely going to try bicarbonate until… i love Beta Alanine even though it makes me feel electricfied. Im am just confused to Wadas choice of dope or not dope. I feel like when you are trying to dodge digestion for performance gains, it seems sketchy.
P.S. tell Ivy we miss her face on the Podcast! Hope she is doing well.

[@CarnivoreDMD]

There are caffeine limits imposed. Bicarbonate is a bit iffy & clinical trials are not conclusive of the benefits but only possible.

[@jasonhendrickson2289]

Dude, you're taking beta alanine. How do you justify that with your logic here? You don't need to supplement beta alanine to survive, do you?