AustrAliAn triAthlete | 69Training TOOLBOX
performAnce
Considerations for triathletes:
The NaHCO^3 induced performance gains
during intense exercise <10minute
duration may not add much metabolic
value to endurance performance that
typifies triathlon race distances. However,
performance gains in some individuals
during prolonged cycling tests
demonstrate some promise for selective
individuals, although the mechanisms
behind inter-individual variability in longer
NaHCO^3 are currently inconclusive.
Furthermore, numerous studies have
demonstrated an increase in plasmavolume following NaHCO^3 loading, which
subsequently may add circulatory and
thermoregulatory value to the
physiological requirements of triathletes
during endurance events - particularly in
warm/hot environments.
The most common side effect
experienced during the later stages of
NaHCO^3 loading includes gastrointestinal
upset. To counter this less than desirable
side effect, athletes are advised to ensure
that adequate fluid accompanies each
dose, and/or to add a small, carbohydrate-
rich meal (∼1.5 g.kg-1 BM carbohydrate), or
administering smaller doses over hours or
several days prior to competition.SIDE EFFECT: for all its benefits, sodium
Bicarbonate may give you a stomach ache.requirements may need to vary (between
1.6-6.4g per day) for a minimum of 2-4
weeks, in order achieve a 50% increase in
muscle carnosine content. Since the
peer-reviewed scientific literature reports
performance benefits for high-intensity
exercise between 30seconds and
10minutes, on the surface, it doesn’t
appear to be a logical consideration for
triathlon performance. The only plausible
rationale for triathletes to consider
beta-alanine supplementation would be
to include specifically targeted pre-
competition phase training adaptations.SODIUM BICARBONATE
Bicarbonate is produced naturally by the
body, playing an important role in a range
of physiological processes such as aiding
digestion and regulating acid-base
balance. Athletes have popularised the
use of sodium bicarbonate (NaHCO^3 )
loading for a number of decades, primarily
as an ergogenic aid for high-intensity
exercise that is typically characterised by
significant glycolytic metabolic demands
(e.g. 1-10minutes duration). Well
established responses to NaHCO^3 loading
during intense exercise includes an
increase in extracellular bicarbonate
concentration; attenuation of the rise in
muscle and blood hydrogen concentration
and maintaining the important function of
key regulatory enzymes that are central to
the muscles contractile capacity.
Subsequently, blood lactate production
and efflux are typically greater during
exercise in a NaHCO^3 loaded state
compared to no intervention, which in part
contributes to increased energy
availability. During the past 10-15 years, a
number of studies have also demonstrated
a NaHCO^3 induced improvement in strong
ion regulation (such as potassium), which
in turn mitigates the effect of exercise-
induced fatigue on muscle cell membrane
excitability and contractile properties.
Numerous studies have investigated the
effects of NaHCO^3 on enduring athlete
performance, with mixed and inconsistent
results – mostly due to high variabilitybetween participants. A study by Egger
and colleagues (2014) observed an
improvement in cycling time trial
performance with NaHCO^3 (30 min at
95% of the individual anaerobic threshold
(IAT) followed by 110% IAT until exhaustion),
however, the inter-individual variability
was high.
The NaHCO^3 loading protocol that
consistently produces the most significant
performance outcomes (~2-8%
enhancement) requires 0.3g.kg-1 NaHCO^3
consumed in 5 equal doses of water
(200ml each dose), over a 1hr period,
commencing 1-3hours prior to the start
of competition.Most common side effects, including
skin rashes, itchiness and sensations of
pins and needles. — Simon Sostaric
beTA-ALANINe: More suited for high-intensity
exercise between 30seconds and 10minutes.