A Proven Supplement to Boost Your Cycling Performance: Sodium Bicarbonate
When you're chasing peak watts and podiums, every detail matters. At Mach1 Performance, we’re always looking for science-backed strategies to help our athletes perform their best—and one powerful but often overlooked tool is sodium bicarbonate.
More than just baking soda, this common compound has serious research behind it when it comes to buffering fatigue, increasing sprint performance, and helping you push through high-intensity efforts.
What is sodium bicarbonate?
Sodium bicarbonate (a.k.a. baking soda) is a naturally occurring buffer that helps neutralize acidity in the body. During high-intensity exercise, acid builds up in the muscles and blood, contributing to fatigue. Sodium bicarb counters that acidity—allowing you to push harder, longer.
how it works
1. Buffers Acid Build-Up
During intense efforts, your muscles accumulate hydrogen ions (H+), which lower pH and lead to fatigue. Sodium bicarbonate raises blood pH, helping to buffer lactic acid and delay the drop in power.
2. Improves Repeated Sprint Performance
Great for criteriums, cyclocross, and short-track efforts.
who should use it?
Great For:
Cyclists in high-intensity events (crits, short-track, CX, time trials)
Riders doing repeated surges or sprint intervals
Athletes who tolerate it well and have tested it in training
Use with Caution If:
You’re prone to GI distress (bloating, nausea, diarrhea are common side effects)
You have high blood pressure or kidney issues (due to sodium content)
You’re doing ultra-endurance events (where digestive comfort outweighs short-term power gain)
🥄 How to Use Sodium Bicarbonate
Recommended Dosage:
0.2–0.3g per kg of body weight
👉 For a 70kg cyclist: 14–21g
Timing:
Take 60–90 minutes before high-intensity training or racing.
⚠️ Tips to Avoid GI Distress
1. Split the dose: Take in small amounts over 30–60 minutes
2. Pair with food: Consume with a small carb-rich snack
3. Hydrate well: Dehydration increases GI symptoms
4. Test in training: Never try it for the first time on race day!
🧴 What About Topical Bicarb (Lotions, Creams, PR Lotion)?
There’s growing buzz around transdermal bicarbonate (like PR Lotion by Amp Human), which claims to deliver the buffering effect through your skin. But the science is shaky.
Bottom line: It may sound convenient, but the evidence doesn’t currently support topical bicarb as an effective substitute for oral loading.
Final Considerations
Yes, it works. Especially for short, intense efforts.
No, it’s not for everyone. GI distress is real, and testing is essential.
Consult your doc if you have medical conditions that may interact with high sodium intake.
Use it strategically, not every day.
At Mach1 Performance, we believe in science-first coaching that doesn’t chase fads. Sodium bicarbonate is one of the few ergogenic aids with real backing—but only if you know how and when to use it.