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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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