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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: https://sportsmedicine-open.springeropen.com/counter/pdf/10.1186/s40798-024-00684-x.pdf
- Nutrition and Supplements in Cycling, 1st Edition: https://www.amazon.com/Nutrition-Supplements-Cycling-Lewis-Gough/dp/1032451076
- Maurten Bicarb System: https://www.maurten.com/products/bicarb
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