{"id":52883,"date":"2023-08-03T15:00:39","date_gmt":"2023-08-03T13:00:39","guid":{"rendered":"https:\/\/www.bikeradar.com\/?p=740540"},"modified":"2023-08-03T15:35:52","modified_gmt":"2023-08-03T13:35:52","slug":"what-happened-when-i-tried-a-new-sodium-bicarbonate-supplement","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/rss_feed\/what-happened-when-i-tried-a-new-sodium-bicarbonate-supplement\/","title":{"rendered":"What happened when I tried a new sodium bicarbonate supplement?"},"content":{"rendered":"

I took part in an independent trial of the Maurten Bicarb System used by Team Jumbo-Visma <\/p>

By Jack Evans\n \t\t<\/p>

Published: Thursday, 03 August 2023 at 13:00 PM<\/p>

\n\n

Sodium bicarbonate has been used for years in cycling to supplement performance. Being alkaline, it counteracts rising acidity levels in the muscles, which cause fatigue during intense exercise.<\/p>\n

Sodium bicarbonate (also called baking soda or bicarbonate of soda) is typically consumed dissolved in water or in the form of capsules.<\/p>\n

But not without potentially disastrous gastrointestinal (GI) consequences \u2013 think skin-suited track sprinters rushing to the toilet minutes before the start of a race.<\/p>\n

Now Maurten has devised a new way of ingesting bicarb. A gel coating helps tiny bicarbonate capsules pass into the intestine. Bicarbonate in the form of solution and, to a lesser extent, standard capsules tends to break down in the stomach, triggering GI issues.<\/p>\n

The sports nutrition brand says its Maurten Bicarb System, used by WorldTour teams<\/a>, eliminates GI upset in most athletes while improving performance.<\/p>\n

Maurten claims the Bicarb System\u2019s effectiveness extends beyond explosive cycling events, where bicarbonate\u2019s benefit is well established, into four-to-five hour road races.<\/p>\n

Do Maurten\u2019s claims stand up to scientific scrutiny? Can bicarb make me go faster, not just to the toilet?<\/p>\n

I participated in the first independent trial of the new product by the City of Birmingham University to find out.<\/p>\n

I asked sports nutritionist Ellen McDermott, from McD Nutrition<\/a>, and High North <\/a>Performance coaching\u2019s Dr Emma Wilkins and Tom Bell<\/a> for their interpretation of the study results.<\/p>\n

How does sodium bicarbonate improve performance in high-intensity exercise?<\/h2>\n
\"Package<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
With the Bicarb System, Maurten aims to make bicarbonate easier to stomach but still performance-enhancing.<\/span><\/figcaption> Chris Teagles<\/i><\/span><\/div>\n

Maurten\u2019s head of nutrition Tobias Christensson says: \u201cIt\u2019s been known for decades that bicarbonate works.<\/p>\n

\u201cIt rests on very solid scientific evidence that if you ingest bicarbonate, you can increase the acid base balance, or you can have a higher alkalosis or you increase your buffering capacity.\u201d<\/p>\n

Your buffering capacity is your ability to flush away metabolic waste products that muscles produce at a faster rate during intense efforts (zone 5 and above of your training zones<\/a>).<\/p>\n

Eventually, these by-products of anaerobic energy production can no longer be buffered by the blood quicker than the muscles produce them.<\/p>\n

\"Jack<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
By flushing fatiguing metabolites from the muscles, bicarb can help you ride at a high intensity for longer.<\/span><\/figcaption> Chris Teagles<\/i><\/span><\/div>\n

Their build-up (not of lactate, which can be used as fuel) causes metabolic acidosis (excessive acid levels, which impair the muscles\u2019 ability to contract). This contributes to fatigue and then exhaustion within three to eight minutes of all-out effort.<\/p>\n

For sodium bicarbonate to work, blood bicarbonate (HCO3-) must rise to neutralise acidic hydrogen ions (H+), and maintain muscle pH.<\/p>\n

Delayed muscle acidosis enables you to produce a higher power output<\/a> for longer.<\/p>\n

Ellen McDermott says: \u201cReviews and studies have shown that there are performance benefits of bicarbonate in durations from 30 seconds up to 12 minutes.\u201d<\/p>\n

Dr Emma Wilkins and Tom Bell say the athletes they coach have occasionally used sodium bicarbonate for its performance-enhancing effects. And Bell, a UK National Hill Climb Champion, has used it himself.<\/p>\n

What is the Maurten Bicarb System?<\/h2>\n
\"Maurten<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
The micro capsules combine with the hydrogel in the mixing bowl.<\/span><\/figcaption> Chris Teagles<\/i><\/span><\/div>\n

The commercially available Maurten Bicarb System consists of a mixing bowl, hydrogel (containing 40g of carbohydrate) and bicarbonate.<\/p>\n

The price varies according to the dosage required. For example, a medium dose for a 75kg athlete costs \u00a360\/$65\/\u20ac64.40 for four servings. Maurten recommends one serving per training session or race.<\/p>\n

To consume, you mix the hydrogel and tiny bicarbonate tablets together in the bowl. You then eat the contents, ensuring you swallow the tablets whole.<\/p>\n

How does the Maurten Bicarb System work?<\/h2>\n
\"Jack<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
The small capsules are designed to pass into the intestine and not react with gastric acid in the stomach.<\/span><\/figcaption> Chris Teagles<\/i><\/span><\/div>\n

According to Christensson, Maurten started developing the Bicarb System in 2020.<\/p>\n

The goal was to capture the performance-enhancing effect of bicarbonate in a form more people\u2019s stomachs could tolerate.<\/p>\n

Its scientists used the brand\u2019s existing Hydrogel technology, which it claims enhances carbohydrate absorption from its energy gels<\/a> and drinks, and mimicked drug delivery techniques from the pharmaceutical industry.<\/p>\n

\"Carbohydrate<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
The addition of carbohydrate aids absorption of the bicarbonate.<\/span><\/figcaption> Chris Teagles <\/i><\/span><\/div>\n

The result, Christensson says, was \u201ca much more sophisticated delivery system of bicarbonate than existing methods\u201d.<\/p>\n

Bicarbonate capsules often break down before they pass out of the stomach into their desired destination of the intestine.<\/p>\n

Christensson says: \u201cThe hydrogel works as a vehicle or a delivery method, which protects the mini tablets from getting exposed to the gastric acid in the stomach.\u201d<\/p>\n

Maurten also claims the tablets\u2019 small size slows down the release of bicarbonate in the intestine, lowering the risk of stomach upset and prolonging the supplement\u2019s effect.<\/p>\n

Who uses the Maurten Bicarb System?<\/h2>\n
\"ORIHUELA,<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
Maurten says the Team Jumbo-Visma women\u2019s and men\u2019s squads began trialing the Bicarb System in early 2021.<\/span><\/figcaption> Dario Belingheri\/Getty Images<\/i><\/span><\/div>\n

The company\u2019s scientists tested the Bicarb System on themselves during the coronavirus pandemic.<\/p>\n

Once competitive sport restarted, Maurten gave the product to its sponsored athletes.<\/p>\n

Christensson claims the Bicarb System was widely used at the Summer and Winter Olympics in 2021 by everyone from wrestlers to middle-distance runners.<\/p>\n

As discussed, a weight of scientific evidence supports the use of bicarbonate in short, intense bouts of exercise.<\/p>\n

But Christensson argues bicarb also has a role to play in endurance sports such as road cycling.<\/p>\n

Jumbo-Visma\u2019s men\u2019s and women\u2019s teams were one of the earliest adopters of the Bicarb System at their training camp in early 2021, he says.<\/p>\n

Maurten sponsors seven men\u2019s and women\u2019s WorldTour teams, including Uno-X, Canyon-SRAM and SD-Worx, who also use the product, according to Christensson.<\/p>\n

He says individual riders on teams not sponsored by Maurten buy the Bicarb System themselves.<\/p>\n

\"COMBLOUX,<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
Christensson hints that riders such as Jonas Vingegaard used the Bicarb System before key Tour de France stages.<\/span><\/figcaption> Tim de Waele\/Getty Images<\/i><\/span><\/div>\n

He adds: \u201cIn road cycling races, there are multiple one-to-eight minute intense efforts.<\/p>\n

\u201cI cannot share the names, but a few stage winners during the Tour de France have used it [the Bicarb System] for longer stages.<\/p>\n

\u201cFor example, a rider can use it before the race starts and then have the benefit four or five hours later in a sprint finish or mountain finish.\u201d<\/p>\n

Some experts we\u2019ve spoken to are sceptical about this claim (more on this later).<\/p>\n

And Maurten\u2019s head of nutrition admits that it is not directly substantiated by independent scientific evidence.<\/p>\n

He draws this conclusion from Maurten\u2019s own blood data and evidence from an independent trial by researchers at the City of Birmingham and Edge Hill Universities.<\/p>\n

I\u2019ll run through the study I took part in now.<\/p>\n

How was the trial designed?<\/h2>\n
\"Dr<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
Dr Lewis Gough has run several bicarb trials and worked with the HUUB Wattbike track team.<\/span><\/figcaption> Chris Teagles <\/i><\/span><\/div>\n

Dr Lewis Gough of City of Birmingham University has experimented with sodium bicarbonate for years.<\/p>\n

Previous study participants include members of the HUUB Wattbike track team, such as former UCI Hour Record Holder Dan Bigham<\/a> and Jacob Tipper<\/a>.<\/p>\n

His trial called \u201cThe effects of different forms of sodium bicarbonate on cycling time-trial performance\u201d was funded by Maurten, but the brand had no direct involvement.<\/p>\n

Dr Gough recruited 10 club-level cyclists, including myself, to independently test the Maurten Bicarb System.<\/p>\n

\"Blood<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
Blood samples were taken to record levels of lactate and bicarbonate.<\/span><\/figcaption> Chris Teagles <\/i><\/span><\/div>\n

First, Dr Gough tested the time they took to reach peak levels of bicarbonate. He asked them to consume sodium bicarbonate as Maurten\u2019s supplement and in capsules on separate occasions. He monitored their blood bicarbonate levels for up to four hours afterwards.<\/p>\n

The athletes subjectively reported side effects, such as thirst, bloating and stomach upset, after taking the sodium bicarbonate capsules.<\/p>\n

The findings informed Dr Gough when the volunteer should time their bicarbonate intake in order to receive maximum benefit. On average, it took between 1.5 and 2 hours.<\/p>\n

\"Close-up<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
The 4km time trial took me five minutes on the Wattbike \u2013 pretty much the sweetspot for bicarb.<\/span><\/figcaption> Chris Teagles <\/i><\/span><\/div>\n

On another day, the volunteers did two flat-out 4km time trials on a Wattbike in the lab to get used to the equipment and exertion. They rested for 45 minutes between efforts.<\/p>\n

In this control trial, they didn\u2019t consume any bicarbonate, only a high-carbohydrate meal before.<\/p>\n

Participants replicated this meal ahead of two more sets of time trials, having ingested either a placebo of sodium chloride capsules or the Maurten Bicarb System.<\/p>\n

In a double-blind design, neither the volunteer nor Dr Gough knew which one they had taken.<\/p>\n

What did the trial find?<\/h2>\n

A higher, faster peak<\/h3>\n
\"Print-out<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
Blood bicarbonate levels peaked faster and stayed higher with the Maurten Bicarb System.<\/span><\/figcaption> Chris Teagles <\/i><\/span><\/div>\n

The Maurten Bicarb System produced a higher and faster overall blood bicarbonate peak than sodium bicarbonate capsules.<\/p>\n

Among the volunteers, the mean absolute change in HCO3- was 8.2mmol\/l from the Maurten product versus 6.7mmol\/l from the capsules.<\/p>\n

The mean time taken for blood bicarbonate to peak was 128 minutes with Maurten and 155 minutes with the capsules.<\/p>\n

Less stomach upset<\/h3>\n

The Maurten Bicarb System caused dramatically less stomach trouble than the sodium bicarbonate capsules.<\/p>\n

Dr Gough calculated an \u2018aggregated GI distress score\u2019 based on the volunteers\u2019 own assessment of their symptoms, from stomach ache to belching.<\/p>\n

Participants reported similar levels of thirst from the capsules and Maurten product.<\/p>\n

But the capsules scored 181 for stomach ache, 149 for diarrhoea, and 56 for nausea compared to 14, 0 and 7 respectively for the Maurten Bicarb System.<\/p>\n

Better on-bike performance<\/h3>\n
\"Researchers<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
The researchers recorded our heart rate and RPE to check we were pushing enough.<\/span><\/figcaption> Chris Teagles <\/i><\/span><\/div>\n

Compared to the control of a high-carbohydrate meal and a placebo supplement, Maurten Bicarb System enhanced the 4km time-trial performance of most participants.<\/p>\n

Two participants didn\u2019t get any performance benefit, but did reduce their GI issues.<\/p>\n

The mean improvement in the first 4km TT with Maurten was 3.5 seconds versus the placebo, and 5 seconds versus the control, respectively.<\/p>\n

While in the second identical effort, Maurten improved performance by 4.1 seconds versus placebo, and 4.4 seconds versus control, respectively.<\/p>\n

How did I get on?<\/h2>\n
\"Jack<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
I went faster in the second effort: was it due to the Bicarb System?<\/span><\/figcaption> Chris Teagles <\/i><\/span><\/div>\n

My performance improved by approximately five seconds in the first 4km TT effort and seven seconds in the second versus the placebo and control trials, respectively.<\/p>\n

According to Maurten\u2019s head of nutrition Tobias Christensson, my 1.67 to 2 per cent improvement with Maurten is double what elite athletes might expect (certainly the sole way my athletic performance exceeds that of Marianne Vos or Jonas Vingegaard).<\/p>\n

I experienced some stomach ache from the standard bicarbonate capsules and thirst from the Bicarb System. So nothing as bad as some of my fellow participants.<\/p>\n

The trial controlled for many external factors, such as freshness and fuelling, but the possibility remains I was on a better day when I took the Maurten Bicarb System.<\/p>\n

\"Jack<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
Blood lactate testing suggested I was able to tolerate a higher intensity after taking the Bicarb System.<\/span><\/figcaption> Chris Teagles <\/i><\/span><\/div>\n

I felt as fantastic as you can during two all-out 4km time trials. My legs didn\u2019t tie up in the final kilometres. I felt my pacing was more consistent than in the placebo and control trials.<\/p>\n

Unlike Geraint Thomas (more on him later), I didn\u2019t experience a lack of grunt. Quite the opposite.<\/p>\n

But I\u2019m a club-standard rider and I only race occasionally in hill climbs, time trials and cyclocross.<\/p>\n

So I\u2019m definitely not Maurten\u2019s target market with the Bicarb System.<\/p>\n

And if I did want to use bicarbonate before competition, I could probably do so with ordinary capsules, which didn\u2019t cause me gastric distress.<\/p>\n

However, the experience of eating 20 or so paracetamol-sized capsules washed down by a pint of water isn\u2019t that pleasant.<\/p>\n

\"Jack<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
I could stand to gain a lot from ingesting bicarb before races.<\/span><\/figcaption> Chris Teagles <\/i><\/span><\/div>\n

The texture and taste of the Maurten Bicarb System most resembles chia pudding. Forget it looks like frog spawn and it\u2019s not too bad.<\/p>\n

The fact it is portable and pre-prepared would be convenient for travelling to races.<\/p>\n

No doubt the Maurten Bicarb System is expensive. But as with other effective training and nutrition strategies, the cost-to-benefit ratio is higher than many bike upgrades<\/a>.<\/p>\n

\"Dan<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
Bicarb\u2019s potential performance boost is considerable compared to hill climb weight-saving modifications.<\/span><\/figcaption> Jack Luke \/ Our Media<\/i><\/span><\/div>\n

Even drastic weight-saving measures on hill climb bikes<\/a> are unlikely to save you seven seconds over five minutes, which bicarb did for me.<\/p>\n

A two per cent improvement (nine seconds) would have elevated me 20 places in the UK National Hill Climb Championships last year. That\u2019s not to be sniffed at.<\/p>\n

Will you see me popping bicarb pills while signing on at races this season then? I doubt it.<\/p>\n

For a rider of my standard, I don\u2019t feel it\u2019s worth the cost or effort. I\u2019ll stick to my preferred performance enhancer of double espresso.<\/p>\n

That\u2019s not to say, if you race at any level, you shouldn\u2019t try bicarbonate.<\/p>\n

What conclusions can we draw from the study\u2019s findings?<\/h2>\n
\"Micro<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
The Bicarb System reduced GI issues in those worse affected by the standard bicarb capsules.<\/span><\/figcaption> Chris Teagles<\/i><\/span><\/div>\n

Dr Gough called the trial a success, saying: \u201cThe key take home message is that GI discomfort was pretty much eliminated, however, performance was still improved.<\/p>\n

\u201cThis could be a game changer for athletes who have struggled to ingest sodium bicarbonate for the last 30-plus years.\u201d<\/p>\n

Christensson draws a similar conclusion. He says it was \u201csuper important\u201d that the Bicarb System alleviated the major GI problems four participants suffered from taking sodium bicarbonate capsules.<\/p>\n

\u201cThese four really stick out and they\u2019re the people we\u2019re targeting,\u201d he adds.<\/p>\n

When bicarbonate capsules break down in the stomach before passing into the intestine, they are likely to cause GI problems.<\/p>\n

The vegetarian capsules used in the trial are more likely to do this than enteric-coated bicarbonate capsules.<\/p>\n

McDermott says: \u201cI would have liked to have seen a study that compared enteric-coated capsules versus the Maurten with the placebo.<\/p>\n

\u201cBecause then you\u2019re comparing products that are trying to solve the same issue (of GI upset).<\/p>\n

\u201cIt could have been a fairer test.\u201d<\/p>\n

However, the Bicarb System still causes some stomach discomfort.<\/p>\n

Dr Emma Wilkins says: \u201cThis study shows that Maurten\u2019s new formulation significantly reduces (although doesn\u2019t entirely eliminate) the digestive risks of sodium bicarbonate.<\/p>\n

\u201cFor example, the incidences of stomach ache were reduced from 181 to 14 with the Maurten formulation.\u201d<\/p>\n

\"Glass<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
The placebo closely matched the unpleasant experience of swallowing 20 capsules washed down with a carbohydrate solution.<\/span><\/figcaption> Jack Evans\/Our Media<\/i><\/span><\/div>\n

Incidentally, six other athletes reported similarly low levels of GI discomfort from both kinds of bicarbonate. This suggests they might not need to use the Maurten Bicarb System to boost their performance with bicarbonate.<\/p>\n

The Maurten Bicarb System helped the athletes achieve a higher and faster peak of blood bicarbonate than capsules.<\/p>\n

But McDermott says: \u201cIt is not that much higher to be of significance.\u201d<\/p>\n

The sports nutritionist wasn\u2019t surprised by the performance improvement either. \u201cThat is what you expect to see,\u201d she adds.<\/p>\n

Dr Wilkins agrees, adding: \u201cDespite the novel formulation, the sodium bicarbonate still performed as expected, and resulted in a small but practically meaningful performance improvement.\u201d<\/p>

Which cyclists can benefit from taking sodium bicarbonate?<\/h2>\n
\"UK<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
Hill climbing is the prime racing format for bicarb supplementation.<\/span><\/figcaption> Jack Luke \/ Our Media <\/i><\/span><\/div>\n

If you compete in short cycling races, such as time trials<\/a>, the study suggests bicarb could improve your performance.<\/p>\n

Dr Wilkins says the study indicates the benefit of taking the Maurten Bicarb System for events lasting about five minutes, such as short hill climb<\/a> time trials.<\/p>\n

She adds: \u201cHowever, the Maurten system is also likely to be of benefit in slightly longer events that are punchy in nature.\u201d<\/p>\n

\"Pauline<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
Participants in explosive off-road events could benefit too.<\/span><\/figcaption> Thomas Maheux \/ SWPix.com<\/i><\/span><\/div>\n

These include cyclocross<\/a>, criterium, cross-country mountain bike<\/a> and potentially road racing, according to Dr Wilkins.<\/p>\n

She explains: \u201cThat\u2019s because the sodium bicarbonate helps to buffer metabolites associated with fatigue that are produced when performing short, hard efforts lasting several seconds, up to a few minutes, which are common in these types of cycling disciplines.\u201d<\/p>\n

Although few scientists have studied bicarbonate\u2019s effectiveness in longer cycling events, a 2021 trial by Dalle, Koppo and Hespel concluded sodium bicarbonate does improve sprint performance in endurance cycling.<\/p>\n

\"Jack<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
In order to power a sprint late in a road race, riders might need to drink bicarb mid-way through.<\/span><\/figcaption> Chris Teagles <\/i><\/span><\/div>\n

Eleven trained male athletes consumed bicarbonate before and during a three-hour simulated race. Eight of them improved their power output in a 90-second all-out sprint at the end of the race after taking bicarbonate.<\/p>\n

The amount of bicarbonate the participants consumed (0.3g\/kg body mass) didn\u2019t cause GI problems, according to the study authors.<\/p>\n

In order to consume the same amount in a road race, McDermott says a rider would have to drink bottles of bicarbonate dissolved in a maltodextrin energy drink (as was the case in the 2021 study).<\/p>\n

Maurten\u2019s Christensson says elevated blood bicarbonate levels were observed four hours after taking the Bicarb System in the City of Birmingham University study.<\/p>\n

The amount of bicarbonate the participants ingested was the same as in the 2021 simulated race study.<\/p>\n

He says this supports his claim that the supplement works at the end of road cycling stages.<\/p>\n

To McDermott, this doesn\u2019t ring true.<\/p>\n

In her view, if Lotte Kopecky\u2019s 2021 Strade Bianche win and Biniam Girmay\u2019s 2022 Gent-Wevelgem victory were bicarb-fuelled (as Maurten claims) they would have had to top up mid-race.<\/p>\n

Does sodium bicarbonate work for longer distances?<\/h2>\n
\"Dirty<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
Caffeine, nutrition and hydration have more influence on performance as distance increases.<\/span><\/figcaption> Mick Kirkman \/ Our Media<\/i><\/span><\/div>\n

Over longer distances, such as gravel racing<\/a> and ultra-endurance<\/a> cycling, the benefits of sodium bicarbonate peter out, according to McDermott.<\/p>\n

And Maurten doesn\u2019t claim the Bicarb System works for longer than five-hour races either.<\/p>\n

She explains the hydrogen ions that bicarbonate helps buffer in high-intensity cycling are less significant at a steadier pace.<\/p>\n

You stand to gain more from adequate carbohydrate intake, proper hydration and possibly caffeine supplementation, she says.<\/p>\n

\u201cBicarbonate might benefit at the beginning of a gravel race if there\u2019s a big climb to get up, but the levels of bicarbonate would have dissipated by the time you get to two hours,\u201d McDermott adds.<\/p>\n

Can sodium bicarbonate be used with other supplements?<\/h2>\n
\"Science<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
Beta alanine capsules work in a similar way to bicarbonate.<\/span><\/figcaption> Science in Sport <\/i><\/span><\/div>\n

Bicarbonate is one of five performance-enhancing substances the International Olympic Committee permits in competition and training.<\/p>\n

Of the other four, caffeine<\/a>, nitrate<\/a> and beta alanine are of interest to endurance athletes.<\/p>\n

Beta alanine is an intracellular buffer of hydrogen ions, meaning it removes the waste products from the inside of cells.<\/p>\n

McDermott says the supplement could dovetail with sodium bicarbonate (an extracellular buffer), producing a dual buffering effect and forestalling fatigue for longer.<\/p>\n

Should you take sodium bicarbonate?<\/h2>\n
\"Jack<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
The price is lofty, but the Bicarb System could help you push this hard for longer.<\/span><\/figcaption> Chris Teagles <\/i><\/span><\/div>\n

Even Maurten\u2019s head of nutrition, Christensson acknowledges the cost of the Bicarb System could be prohibitive for amateur athletes. Four servings of a medium dose costs \u00a360.<\/p>\n

Christensson says that consistent training, effective recovery and everyday nutrition are more cost-effective ways to improve our performance.<\/p>\n

He typically sees a one per cent performance benefit in elite athletes from taking bicarbonate.<\/p>\n

He says they sometimes take the stuff in training to enable them to do more sets of VO2 max <\/a>intervals, for example, thereby receiving greater training stimulus.<\/p>\n

If you think that\u2019s worth it, McDermott suggests trying a cheaper version of bicarbonate in training.<\/p>\n

You\u2019ll have to work out how much to take with how much carbohydrate (which adds absorption) and at what time yourself.<\/p>\n

\"Maurten<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
One advantage of the Bicarb System over capsules is its convenience.<\/span><\/figcaption> Chris Teagles <\/i><\/span><\/div>\n

This guidance is included in the price of the Maurten Bicarb System.<\/p>\n

\u201cIt\u2019s more accessible and convenient, and you pay for that.<\/p>\n

\u201cIs it worth the convenience? Probably. It\u2019s like a ready-meal or a Hello Fresh box,\u201d says McDermott.<\/p>\n

But the Maurten Bicarb System probably won\u2019t deliver more performance benefits than standard bicarb capsules, according to the elite-level road and gravel racer.<\/p>\n

Bicarbonate in its various capsule forms isn\u2019t always a recipe for stomach trouble.<\/p>\n

\u201cMany of my athletes take sodium bicarbonate and none of them have experienced GI issues that would stop them taking it.<\/p>\n

\u201cBut an individualised approach to taking bicarbonate is necessary,\u201d McDermott adds.<\/p>\n

What are the downsides of taking sodium bicarbonate?<\/h2>\n
\"Jack<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
The final trial finished me off, but I wasn\u2019t short of power.<\/span><\/figcaption> Chris Teagles<\/i><\/span><\/div>\n

The trial showed the Maurten Bicarb System causes minimal GI discomfort, but are there any other risks of taking sodium bicarbonate?<\/p>\n

After losing the Giro d\u2019Italia mountain time trial to Primo\u017e Rogli\u010d and with it the maglia rosa, Geraint Thomas blamed a lack of \u201cgrunt\u201d on taking bicarb.<\/p>\n

Would a loss of power have been real or perceived?<\/p>\n

Dr Gough says: \u201cThis would have been most likely just a perception.<\/p>\n

\u201cIn my experience, athletes rarely report any different feeling when using bicarbonate in racing, and if anything, report they actually had more \u2018grunt\u2019 (especially suffering) on occasions due to the higher intensity they are able to achieve with sodium bicarbonate.\u201d<\/p>\n

We have contacted Team Ineos Grenadiers\u2019 press office for comment.<\/p>\n

McDermott found Thomas\u2019 comments confusing.<\/p>\n

\u201cIf anything, it should have been the opposite,\u201d she says. \u201cMaybe he felt a lack of benefit from the bicarb rather than the bicarb diminishing his ability to perform.\u201d<\/p>\n

\"Jack<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
Whichever form you take bicarb in, make sure you try it before a big event.<\/span><\/figcaption> Chris Teagles <\/i><\/span><\/div>\n

Maurten\u2019s Christensson questioned why the 2018 Tour de France winner used a supplement that he felt caused adverse effects.<\/p>\n

\u201cThat\u2019s a big failure from the Ineos team,\u201d he says.<\/p>\n

Thomas says he invests in and uses Amp Human PR Lotion. The brand claims you can absorb bicarbonate from the lotion by rubbing it into your skin.<\/p>\n

But both Christensson and Dr Gough say this method of administering bicarb doesn\u2019t work.<\/p>\n

Christensson does also say that bicarb can make it more difficult to pace an effort on feel.<\/p>\n

\u201cWith bicarbonate, you can tolerate more lactic acid, so it makes an athlete then perceive the effort as lower than it is.<\/p>\n

\u201cAnd by that, his ability to pace himself is reduced.\u201d<\/p>\n

Because bicarb was reducing the burning sensation in his legs, Christensson speculates that Thomas may have been producing more power than he was aware of.<\/p> <\/body><\/html>\n

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