51. SODIUM BICARBONATE FOR CYCLING: UNPACKING THE SCIENCE AND PRACTICAL USE BY JEFF ROTHSCHILD PhD

Photo by Aleksander Saks on Unsplash

Disclaimer
The information provided in this article is for educational and informational purposes only and should not be considered medical advice. Always consult with a qualified healthcare professional before starting any new supplement or making changes to your diet or exercise routine. Sodium bicarbonate supplementation may not be suitable for everyone, and individual needs and risks vary. The author and publisher are not responsible for any adverse effects resulting from the use or reliance on the information provided in this post.

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Jeff giving one of his presentations at a scientific congress.

Sodium bicarbonate, widely recognized as baking soda, is not just a pantry staple; it’s also a potent ergogenic aid in the world of cycling. It offers athletes a pathway to improved performance, particularly in high-intensity efforts where a drop in pH (not lactate buildup) can derail energy production and muscle function. This article dives into the science, application, and practical considerations for using sodium bicarbonate to enhance cycling performance.

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1. What is Sodium Bicarbonate?

Chemically, sodium bicarbonate (NaHCO₃) is a compound with strong alkalizing properties (raises pH). During short bursts of intense activity, the body relies heavily on anaerobic energy systems (glycolysis and phosphocreatine breakdown) to generate ATP (i.e., energy). This leads to lactate and hydrogen ion (H+) accumulation, and it is this buildup of H+ that causes muscle acidity and is a key factor in fatigue (Grgic et al., 2021). The severity of these metabolic changes depends on exercise duration and intensity—short maximal efforts deplete phosphocreatine, while sustained high-intensity efforts (~30 sec to ~5 min) result in significant H+ buildup. Therefore, exercise of this duration is more likely to benefit from sodium bicarbonate supplementation in comparison to exercise that is too short or too long to lead to muscle acidosis.

Sodium bicarbonate combats these effects by increasing extracellular pH and bicarbonate levels, creating a more alkaline environment. This enhances H+ (and lactate) removal from muscles via monocarboxylate transporters (MCT1 and 4), reducing intramuscular acidosis. Improved acid-base balance delays fatigue and sustains higher glycolytic activity and ATP (energy) resynthesis rates during exercise (Hollidge-Horvat et al., 2000). Beyond buffering acidity, sodium bicarbonate also preserves muscle function through its impact on ion gradients. It stabilizes key electrolytes like potassium (K⁺), sodium (Na⁺), and calcium (Ca²⁺), which are critical for muscle excitability and contraction.

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2. Does Sodium Bicarbonate Boost Race Performance?

While it may not help all people in every situation, there is overwhelming evidence to support its use as an ergogenic aid for various race scenarios.

1. Short to Medium Duration High-Intensity Events (from ~30 seconds ~to ~12 minutes):

   Sodium bicarbonate supplementation has consistently shown improvements in performance metrics such as power output and time-to-exhaustion, particularly when individualized dosing strategies were employed to align supplementation timing with peak blood bicarbonate levels (see more below) ​(Grgic et al., 2021; Hadzic et al., 2019; Lopes-Silva & Correia-Oliveira, 2023).

2. Repeated Bout Scenarios: Events requiring multiple high-intensity efforts with short recovery periods, such as track cycling, also benefit from sodium bicarbonate. Studies have reported improved recovery between efforts and enhanced performance in later stages​ (Grgic et al., 2021; Heibel et al., 2018).

3. Road Races: Despite their long duration, sodium bicarbonate may provide benefit during road races, which are often punctuated by short bursts at high intensity. A study in trained cyclists found a 3% improvement in power output during a 90-s all-out sprint at the end of a 3-h simulated road race (Dalle et al., 2021).

Generally, performance gains of 2–3% have been reported, which can make a critical difference in competitive cycling. However, individual responses vary, and the benefits depend on factors such as exercise duration, athlete conditioning, and dosing strategy​ (see more below) (Hadzic et al., 2019; Heibel et al., 2018).

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3. Does Sodium Bicarbonate Boost Training Adaptations?

Beyond acute performance enhancement, there’s growing interest in the potential for sodium bicarbonate to amplify training adaptations (as reported in a previous KisW Research Note). Although there is evidence that bicarb supplementation around training sessions may actually improve some adaptations (Rothschild & Bishop, 2020), the data are limited. Anecdotally, it has also been noted that because bicarb can let you go harder and “dig deeper” on hard workouts, it could make it too hard to recover from workouts particularly if used over consecutive days (van der Poel, 2023).

At this stage, my personal suggestion is to use it in training only enough to test out the best timing and dosage strategies to adopt in races.

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4. How to use Sodium Bicarbonate in races?

Effective use of sodium bicarbonate depends on dosing and timing strategies:

1. Dosage

   • The standard dose is 0.2–0.3 g/kg body weight, consumed 1.5–2.5 h before the event​.

   • Start conservatively, aiming for the lower end of the range (0.2–0.25 g/kg), gradually increasing up to 0.35 g/kg based on tolerance.

   • For long-term use, multi-day protocols (~3–4 days leading into the target day) can be effective. A total daily dose of 0.4–0.5 g/kg, divided into smaller doses across the day (e.g., with meals), minimizes side effects while maintaining ergogenic benefits​. However, in practice, most athletes prefer to use it acutely around competitions.

   • Its use during long road races has also been considered, with one study providing half of a dose (0.15 g/kg) before and half of a dose during exercise (Dalle et al., 2021). Some world tour teams have also been reported to be trying this approach. Although there is far less research on peri-exercise bicarbonate ingestion, it may be worth trying.

2. Timing