Baking Soda... The Secret Performance Enhancing Supplement?

[@gcn]

Will you be giving the baking soda tick a go? 🧑‍🍳

[@troycollett8540]

What about that new maurten gel

[@alainbellemare2168]

Nahhh unless you can inject it in the system at the moment you need it otherwise your body will just level it , nothing like training regularly and eating properly on a regular basis

[@phil4455]

Look on the bright side, if you use it it will cure your indigestion

[@feedbackzaloop]

well, you just cited it enhances anaerobic performance. Why would I take it for an aerobic sport? Now, for the gym days - maybe, for that one extra push, pun intended.

[@ofeykalakar1]

Why not just add some weak acid into your hydration mix that has either Na salts or potassium salts. - cider vinegar or lemon juice. Sodium bicarbonate in water is just that, dissociated Na ions from a strong base and a weak acid.

[@larter_larter]

Fully agree with Connor's conclusion. I'm one of many amateur cyclists "pretending" to be a pro. A while ago I stopped trying things like this because I realised I still have so much to gain from important basics such as proper recovery and nutrition. Only when this is optimised, it starts to make sense to look at the details. Otherwise, it will not reach It's full potential and I'll never be able to outweigh bad recovery habits with different supplements. That's starting in the wrong end. The basics are the cake and when that's perfect, you can add the cherries.

[@LouieBaLLz]

Videos like this make me cringe. You can't do something one time , go full out, and expect the claimed benefits from it. Do you compete in Mr. Olympia after going to the gym once? 🤦‍♂

[@gcn]

All we got from this is cake is perfect 😉 Thanks for the comment! You make a great point, for most this is probably not needed. If you're looking for that competitive edge, this could be perfect!

[@larter_larter]

@@johnnycab8986 I agree with that too. There's never any harm in using well researched supplements. However for me personally it makes most sense to optimise my basic training, recovery and nutrition first. For me it won't make a significant difference. Well, maybe on my bank account. 😅

[@JMcLeodKC711]

Very well said. Don’t “major in the minors until you have majored in the majors”

[@kirstenspencer3630]

Well said

[@doctorno1516]

I've had an unfortunate incident using baking soda,... probably made a mistake when dosing, had a bit too much, but the ride wasn't problematic. After getting home I got terrible stomach cramps and a sprint or several to the toilet followed. I think I was at a serious risk of dehydration, but thankfuly, my somewhat-limited-but-still-enough knowledge of the human phisiology led me to start drinking a lot of water immediately. I lived alone at the time as well. Lesson learned: PAY ATTENTION WHEN DOSING THE SODA! Oh, and just to add, it fixed itself quickly and I made it to my 3 pm UNI lesson that day.

[@chrisjames1924]

Was it like a projectile Niagara Falls?

[@feedbackzaloop]

So you learned a lesson even before going to classes

[@ff2e]

How many watts did you do in the toilet sprint segment and did you get the KOM?

[@powerrod1657]

Baking soda will act as a laxative at the doses required for it to be effective in buffering lactic acid...really not something to use as a performance aid

[@doctorno1516]

@@chrisjames1924 almost literally😂

[@Just4Gordon]

If for some reason you want to use Baking Soda (my Doctor suggested) mixing it with peppermint extract. Peppermint Extract can be found in the spice section of your local supermarket. Just a few drops makes it much more palatable and helps with any stomach discomfort. I can’t recommend for sports enhancement but I can say it works great for acid stomach issues and heartburn. Doesn’t take much and is much cheaper than drugstore products!

[@SY-ve5qm]

Informative and educational indeed! Much better than “what to wear when cycling“ videos…Pretty much all the people watching GCN are amateurs and no need to do what pros do.

[@kalleandersson916]

But but but those local strava segments?!?!

[@ortizma13]

Thank you for actually explaining lactate use and the acid buildup from the free hydrogen ion when we work out correctly!!!!

[@MrUbersven]

I use it for crits and TTs, not sure if i go faster but it certainly feels less painful when pushing on your limit. Never had gastro problems using it.

[@gcn]

Interesting! Have you TT times changed?

[@XavierHipolito]

Same here!

[@crazyjoedavola9002]

Agree on that mate 👍🏻

[@robduncan599]

I just enjoyed seeing Connor in all his glory. Tks Connor.

[@svetozarhristov2373]

What Conor didn't say and is seen in research that if you use Bi-carb and Caffeine there's no additional effect, so if you're a good responder to caffeine you're better off using only Caffeine instead of using bi carb as well. Both give ~2% on their own and combined. But either way it'd be fun to see some DNFs in the amateur peloton due to projectile vomiting from the front or the back in the next couple of weeks after this video :D :D

[@gcn]

We're not sure we have the same idea of fun 👀 Perhaps we could do some testing into bicarb vs caffeine though 👀

[@Shadowboost]

I react super well to caffeine. Thanks

[@dannyortiz8546]

Can ugive ne adfrèßs

[@dannyortiz8546]

Asĺddress

[@evgeniyp1976]

can we just bake a muffin and use it ?

[@gcn]

Best of both worlds... right!

[@MsTatakai]

I was thinking the same... digestive cookies is also rich in sodium bicarbonate

[@ofeykalakar1]

That’s Poga’s TDF training strategy for the second GT TDF. Cafe and cake rides. Doping for sure.

[@joerenner8334]

Muffins work at max efficiency after the event.

[@veganpotterthevegan]

​@@ofeykalakar1 just one ingredient to toss in the salad of goodies

[@charlesdufour9276]

The nausea is likely due to the sodium bicarbonate reacting with your stomach acid (add vinegar to baking soda to see what is happening). The bicarbonate never makes it to your blood stream to have the benefits you discuss (because of reacting with the stomach acid), which makes it seem more likely to me that the people who benefit most are those who don't usually take in enough electrolytes.

[@ofeykalakar1]

Sodium bicarbonate can act to buffer a strong acid, but in this case the high sodium in the system acts like a diuretic

[@EverythingWasGreat]

There are capsules with bicarbonate that wont dissolve in the stomach. Lowering risk of stomach issues. Umara sports makes them.

[@mbrewin8564]

Plasma bicarbonate ion concentration does increase with oral ingestion, with a sufficient dose. Several published studies have measured this.

[@GuitarManUa]

In the morning on empty stomach, 20 min before the meal. you need to pour hot water over the soda, it will hiss and the soda will dissolve in the water completely, and then drink the cooled mixture. Professor Neumyvakin

[@jefffixesit60]

I'd classify the results of this test as inconclusive. Will I be adding it to my strategy? Not now. To be clear, I'm not currently racing, and I'm 69 years old. However, there's a part of me that still wants to compete, and I am toying with the idea of racing in a senior event around my 70th birthday. Even at my age, I have the same mentality on the bike as I've always had: how fast can I go today? How hard can push, where should I push, and for how long, in order to go faster than my last average around this or a similar course? Keep making foot circles, it'll keep you young on the inside! 😁

[@MeFreeBee]

First heard about bicarb as a performance aid in a lecture by a sports scientist at St Mary's University. He told the story of one of his students furtively telling other athletes he had a 'connection' in Germany and could get 'sports grade bicarb' for only £15 for 100g. Was a bit put out when told it was identical to the stuff from Sainsbury's.

[@Gixer750pilot]

Hi Connor , that was me who high fived you on Saturday in Kings Square. “Welcome to the GCN show” 🖐️ 😜 I was a bit star struck and didn’t know what to say, but would have loved a chat . Clearly you had to get home for daddy duties !

[@dinodaniel2237]

Just have a Guinness before during and after a ride,you’ll feel better

[@Raymond-Farts]

If you have high blood pressure salt is one of the main things to stay clear of as much as possible.

[@joshaalders3029]

Bringing new meaning to explosive sprint finish!

[@gcn]

be careful with the amount you take! 💨

[@sebjak76]

Great video!!! Best from Poland !!!

[@gcn]

Thanks Seb! 🙌

[@wiho604]

I use it. In the past i had a lot of problems with cramps when i did a big ride in the mountains. Since i use this i do not have so much problems with cramps anymore

[@bward98]

"full gas effort" suddenly takes on a different meaning! Conor, I felt your pain!

[@philadams9254]

Big in the UK hill climb scene due to the 1-10 minute efforts. What I've heard is that you can take in 50% of the recommended doses and get 50% of the effect but with almost 0% chance of the downsides. The more you push it, the faster it can go pear shaped.

[@gcn]

Oooo interesting! We've got some digging to do 👀

[@heezazulu8858]

Great video to cover and discourage walking down the path of PEDs

[@Michael_Rega]

With the stated negatives of baking soda and the ingestion of high amounts of sodium I wonder if utilizing calcium carbonate (ie chewable antacid’s, like Tums)would produce similar outcomes and benefits. Since we are looking to buffer the negative effects of the pyruvic acid generated during anaerobic energy production I would imagine that this might be an alternative since the pharmacodynamics are similar. Basically all we’re trying to do is make marginal gains through the bodies metabolic buffer system

[@stefanozurich]

Calcium carbonate is note really a base and therefore has poor solubility in water.

[@Michael_Rega]

@@stefanozurich thanks for the information! I appreciate it

[@michaelflanagan5066]

The last time I used bicarbonate of soda, I almost crapped my pants on the way there - literally. I had to stop twice to empty breakfast. Never again.

[@gcn]

Ooops!

[@thomasmahlangu4119]

😂😂😂😂😂😂😂

[@Chris-xv2gm]

Rubbish.

[@Livi70590]

Weight savings!

[@Shadowboost]

Gives me an idea for weight loss...

[@EverythingWasGreat]

There is capsules with bicarbonate that is supposed to be used for racing. Those are meant to pass through the stomach without dissolving and therefore minimizing stomach issues. Umara sports makes them.

[@hartstrengthendurance9643]

Great vid, thank you Connor!!

[@onederment]

I remember being given andrews by the school nurse after coming back from swimming speed training. I felt sick as a dog but after taking the fizz, i felt so much better. No idea what is in Andrews but i guess its salts of some kind.

[@NicoleGarrow]

I cannot have bicarbonate drinks. It does not agree with my stomach. Which gav me a sick feeling.

[@HeibesHealth]

I just take Xtreme Endurance. It’s done a great job at reducing the burn. It takes a couple weeks of using it (6 tablets per day) to take effect, but it’s worked well for me.

[@jamesward8140]

You can use topical bicarbonate - no gi issues

[@eclecticcyclist]

The body has different PH levels for each part of the digestive tract. The stomach and the peptides, enzymes and other things which it contains are highly acidic then the bile and pancreatic fluid make the small intestine alkaline to suit the particular enzymes it contains to break down the food further and make it absorpable. Long term use of sodium bicarbonate will affect the way you absorb nutrients and probably waken you overall in the long run.

[@rustyburger]

It works for sure - people who have a bad time with this cut the dosage to 75% of what is recommended, and make it into 3 servings, take 1 serving every 20 minutes before your ride. You'll still get the benefit, and it shouldn't taste as bad - I take my first dose in a half serving of EAA, I put my second dose in my pre workout coffee, and I put the third dose in another half serving of EAA. I ride my mountain bike in the city, my ride usually takes 40-44 minutes, on the day I used baking soda I got my time down to 36 :17. I was trying my hardest that night but also it's too big of a time difference then normal to deny that baking soda helped. - I feel like amateurs shouldn't ignore it, because it can be the gate way to a cheap training benefit. I suggest trying it every couple of weeks on days you want to beat your personal records.

[@andyshaw5378]

I think on the whole most people don’t manage their daily fluid and salt intake. Great video. 👍🏻. Justify’s a nice salty bacon cob to start the day.

[@ianlaker9161]

Those possible side effects are enough to put me off. The only time I'm likely to use baking soda is in water treatment when I'm brewing beer, often to adjust ph to the optimum level for conversion of starch to sugar from malted barley. Brewing and drinking beer (in moderation) is my other passion which balances my cycling nicely thank you very much! For cycling I'll stick to bottles of tailwind and home made energy bars and gels.

[@fredsirvalo1904]

Baking soda works great to cut acidity in my tomato pasta sauces to let other flavours shine through.

[@hereticyogiexpectationsups4037]

I don't like the idea of altering the physiology of my digestive tract in order to chase small performance gains.

[@NVYOUTUBE01]

love it .. not hyping the situation 👍👍👍

[@TobyJGraham]

Love the content, keep it up ❤

[@gcn]

We'll keep making if you keep watching 😉 Sounds like a deal?

[@payneridesbikes]

I'll stick to the bicarb lotion, even if it's a placebo effect. My legs always felt better after races or big training days. If someone gave me the fancy maurten bicarb stuff, I'd try it

[@andrewgillman6327]

Works lovely in the wash and now I'm doing more then baking a cake! This is pretty cool stuff.

[@jamesporter5630]

Connor, thanks for a sober conclusion. Looking for a fast track to fast riding, the latest fad fueling or technology, should never come before dialing in the fundamentals. Train. Train consistently. Eat smart, on and off the bike. Take care of your bike. Put in the work.

[@kaltonian]

if your body isn't use to it, sometimes it can shock your body as it determines how to process it, like all things your body has to adapt, it's strong stuff for your gut that's for sure.

[@petef15]

Sam: "This looks strangely familiar." Frodo : "...Because we've been here before."

[@phillippitts6294]

So true, creatine anyone?

[@juanpique7417]

After the breakfast challenge it’s not surprising bicarbonate didn’t affect Connor’s stomach, it probably welcomed it

[@luisrosano3510]

Super Interesting big man. Thank you!!!!

[@rolandcolavizza5368]

Great work Connor , ill try it out . ..

[@davidthebanana8522]

how was it?

[@theotheroneb1548]

Im curious about Beta Alanine supplementation. I never noticed a difference, but the claims are similar. It'd be cool to see a test of it.

[@PrateekVarshney_PV]

The comments section answers the question for me. Thanks everyone 😁

[@gcn]

Hahahah that's the GCN community for you 🤣

[@luukrutten1295]

I guess its not worth it on the road for most. Except for example for one time all out V02max efforts like a 1500m run or a individual pursuit on the track.

[@davehope5330]

The active ingredient in sodium bicarbonate is actually the sodium, not the bicarbonate. Modern physiologists believe in the Stewart theory of acid-base balance (not the old Henderson-Hasslebach one). Sodium concentration directly affects blood pH. High sodium (salt) intake long term causes, among other things, high blood pressure, stomach cancer and, in some studies, heart disease and early death. Short term effects can also be dangerous if you get the dose wrong, or if you rehydrate too quickly. My advice as a critical care doctor: don’t do it.

[@zurielsss]

Can’t they just take salt if they are only after the sodium? No need to gas up with bicarbonate

[@davehope5330]

No, the chloride in salt has the opposite effect, so cancels out the effect of the sodium on pH. Stewart: Sodium (and potassium) increase pH; chloride (and albumin) decrease pH.

[@TrevorHamberger]

High blood pressure has nothing to do with salt intake. Unless you're dumb enough to still be using table salt

[@Constructed.Online]

You sound gay af

[@kennethvandewark2291]

If you have a functioning kidney salt should cause long high blood pressure to be concerned about. Just like if you have a functioning kidney you can eat a bunch of bananas and not die from over dosing on potassium…

[@Stirling1989]

Will Conor be getting his Irish champions jersey back?

[@douglasbooth6836]

Dragging out the old stuff again. Repeat after repeat. Ask Gerant Thomas how good it is.

[@gcn]

The Flemish Baroque painter? Didn't know he was a cyclist too? 😉

[@hobbs2005]

@@gcn What size bike was our boy riding? Looks undersized....

[@graemejwsmith]

Beware if you dose your water bottle with this for regular riding. It's a SALT. And when it drips into crevices around the bottle cage / frame / fasteners it makes a wonderful electrolyte - as in battery. It can corrode a carbon frame faster than you would believe. Like sweat on a trainer dripping onto the handlebars and frames. Flush well with fresh water and perform regular corrosion checks around the bottle cages.

[@mb10kx]

you can get more speed easily by riding in a more aerodynamic position with a longer stem without having to take baking soda

[@John_Wilson513]

A recipe for farts, gastric ulcers and hypertension !!

[@rolandhoward7905]

I was prescribed it during kidney disease episode, got my blood pressure up to 220/140 hypertensive crisis, went back to 120/80 when I stopped

[@orbifold4387]

If it worked, it could be used to cure cancer. But it doesn't. This is what Iñigo San Millan said on a Twitter thread. He is a leading cancer researcher and also one of the scientists who knows everything about lactate (His PhD advisor proposed the lactate shuttle hypothesis, the basis for modern endurance training, zone 2, spinning for lactate clearance, etc) There is no reason to believe that everything Visma or Ineos do works.

[@ismellrudolph]

Does carbonated water have the same effect?

[@adamtaylor3987]

I tried this before a hilly TT. Luckily there was a leisure centre near the start as I dropped 3L of fluid into the toilet. I think my maths was off. But I was 3kg lighter so extra gains. 🥴

[@kalamarusffm]

Using it for intervals and racing as otherwise I have to battle with reflux symptoms due to a minor hernia

[@sekc-chua]

I always knew that Conor was a salty lad! I would have added to the bicarb to a drink to disguise the taste of the saltiness.

[@charlestoddsullivanforpres6628]

The body is too efficient at buffering for this to work. This was tried long ago and it never produced a benefit.

[@joshebrown2575]

1:53 I believe you will be having two "full gas" efforts ahead of you. 🤣

[@gcn]

We see what you did there... 👀

[@rodstevens7452]

Been using PR lotion which is a cream form you rub on 😅 it definitely makes your legs fill good

[@thegearboxman]

It's used extensively in the running world. It definitely works for middle distance 800-3000m so long as you don't shit yourself before the end of the race.

[@cb6866]

Thanks Conor ..maybe Bi-carb after that breakfast ? I use a rub before longer rides , and honestly not sure if it has an affect other then placebo ?

[@AlienLivesMatter]

Why not mix it into a sugary drink for the home stretch? Im thinking teaspoon of bicarbonate and a pinch of table salt into water bottle of sweet cordial.

[@Bedev]

Baking soda increases your pH level and gives you energy. Helps also against certain sicknesses and boost your immunity.

[@crazyjoedavola9002]

I've done that. Doesn't make you faster, it just hurt less 😅

[@paulgordon7526]

Lol! you nutcase Connor 🙂 great video !

[@garethmarks6016]

I first came across this when working in equine sports. Called milkshaking. Against the rules of horse racing across the world.

[@davezzzz172]

@9:25 -- Oh, no: Conor has Si glasses now!

[@PaulTomblin]

Never change things on race day. You need to train it before you can race it, even if that “race” is trying to get a KOM.

[@DavidxWebb]

I use PR lotion on hard days and races. Was skeptical but thought it was worth a try. Noticed a benefit immediately on short duration, high force efforts. Amazing actually. A friend has had a similar experience. Not sure how it translates on longer, more moderate efforts.

[@Kieran0]

I've been using Bicarb for the occasional Zwift race, it's absolutely gross but I do think it helps when going deep into the red which is fairly common in Zwift races, especially WTRL. I typically take less than the 'prescribed' dose since I also add carb mix to my water, could be all in my head but I think it helps.

[@karimmarrouch8130]

Very helpful and well done

[@phillippitts6294]

This was the first thing I heard about 45 years ago when I started cycling. What’s next creatine ?

[@mtb4life817]

Here after the creatine video

[@thomasmahlangu4119]

I normally take it for Heartburn when road running and it helps me do away with the prescribed Puricos tablets for it. I also run better after taking it. I previously read that it helps with oxygen transportation whe you are about to hit a slump whilest running. I know this is not scientific and it be the Placebo playing games with my mind. Thanks for your analysis. Watching from Pretoria, South Africa 🏃‍♂️🏃‍♂️🏋️‍♂️🏋️‍♂️🏃‍♂️🏃‍♂️💪👌👊🤛

[@tomblackwell4924]

Wow. And here I thought consistent and persistent riding, with incremental increases as I slowly become stronger, was all I needed. Farting more does not really increase my average speed.

[@PaulioNZ]

You can also get sodium bicarb as a muscle rub that you can use before events and hard training, which is another option that will get into your muscles quicker rather than through your digestive system.

[@cb6866]

Amp !!

[@troycollett8540]

It’s good stuff

[@gazzervw]

I used to use beta alanine. Better than bicarbonate I was told with next to no side effects

[@LaurentiusTriarius]

It's perfect to make jokes to your riding buddies on a hot day; you sprinkle a little bit on their back and then next stop you look at them and go: "ewwww you don't clean your gear?"

[@eunicekitching5829]

It is good for heartburn.

[@marty197666]

I wouldn’t say it’s secret. I remember reading in like 1990 of its benefits in one of the cycling magazines. It comes with the problem of stomach upsets though

[@suhdud4646]

I’m not going pro or winning any CAT 1 crits so it’s a hard pass for me. No point in torturing myself for a digital trophy and a few likes from my massive following of 2.

[@HighFell]

Mix sodium bicarbonate with superglue and it’s the strongest bond you can imagine and super super fast setting. It will fix broken carbon! Don’t inhale the fumes though.

[@r3drum3k92]

The blood needs to be acidic otherwise the oxygen will not transport trough the cellmembranes. So fixing acidity in the cells might benifit but you will end up depriving mitochondria from oxigen. My bet is that improving your breathing technique trumps anything else acidity related.

[@alandavies2122]

I take it for heart burn with milk. Works. A treat

[@gcn]

No side effects?

[@Permangor]

How do you control (GCN) how much traction you get from the motorcycle/car that films your efforts and compares times from other videos

[@kiwiintrovert6676]

I used to use calcium pyruvate. That worked way better.

[@royharju5891]

I wonder if the performance boost is from the sodium and not the bicarbonate? Would be curious to see if equivalent amount of sodium from table salt would give any performance boost. I say this because I’ve heard it said that the stomach acids neutralize the bicarbonate, so it wouldn’t get past the stomach.

[@notagain1952]

Isn't Sodium BiCarbonate providing co2 and is known to assist in o2 uptake? I think these individual tests to prove or disprove a concept are not based on enough data points to be meaningful. On average, my performance has been improved but only if you look at lots of data points. Just a little wind and it is impossible to repeat a ride identically in my opinion

[@stephenjhughes64stephenjhu26]

For 20 year before energy drinks I used flat coke with salt in for drink .tasted crap when fully hydrated couldn't taste it after 45 mins after riding bike

[@m.t.keepmoving4137]

Apparently, when the crew at GCN Megabase are sitting around dreaming up ideas for new videos, if it has something to do with eating, Connor is at the top of the list. It's interesting and entertaining to watch what our tall Irish mate will do 🤣.

[@thegrumpydeveloper]

This bicarb really changed how si looks 😂

[@Adcd57]

What bike is he riding/size? I'm a tell fellow myself and am very curious. Thanks

[@mb10kx]

Canyon endurace size xxl

[@p4uly83]

I could see it helping a few select pros at the top of their game. People who are doing everything else at optimal levels looking for that extra couple of seconds shaved off their sprints. For me it would probably just mean an extra trip to the toilet.

[@ortizma13]

Prehydrating like Dr James DiNicolantonio recommends would be better

[@n22pdf]

❤ Think I’ll stick with Haribos 😂 oh and coffee 😊 Pete 🚴🏻👍

[@griffithd05]

Connor's internals are just a toy for GCN to muck with lately. Looking forward to Connor's "I gained 100 kg for..." followed by "How I lost 100 kg to improve my cycling!"

[@stuartdryer1352]

I'm a renal physiologist and I teach, among other things, regulation of bicarbonate homeostasis to medical students in the US. I really don't think this can work. If you consume a bunch of bicarbonate orally, a substantial amount won't be absorbed. Then the kidneys will excrete the rest (or equivalently retain more acid). The amount in your blood and extracellular fluid will stay the same, hence no extra buffering of acids produced by muscle activity, lipid metabolism, anaerobic efforts, etc., hence no performance improvement. I would need to see some really convincing well controlled studies on performance before I'd buy into it. I haven't to date.

[@9090Glenn]

me wifey wanted to bake a cake on the weekend - she went to the pantry to grab herself some sodium bicarbonate just like the recipe asks for and she finds a near empty box - flabbergasted she calls me into the kitchen she does and she tells me how she could have sworn she just bought a new box a month ago - when she turned to look at me - the ring of white powder around me nostrils gave it all away - thanks for the speed tip Conor - I have never ridden faster to grocery store AYE