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The purpose of this study was to explore the effect of individualised sodium bicarbonate (NaHCO 3 ) supplementation according to a pre‐established individual time‐to‐peak (TTP) blood bicarbonate (HCO 3   − ) on 4‐km cycling time trial (TT) performance in the heat. Eleven recreationally trained male cyclists (age: 28 ± 6 years, height: 180 ± 6 cm, body mass: 80.5 ± 8.4 kg) volunteered for this study in a randomised, crossover, triple‐blind, placebo‐controlled design. An initial visit was conducted to determine TTP HCO 3   −  following 0.2 g.kg −1  body mass (BM) NaHCO 3  ingestion. Subsequently, on three separate occasions, participants completed a 4‐km cycling TT in the heat (30 degrees centigrade; °C) (relative humidity ∼40%) following ingestion of either NaHCO 3  (0.2 g.kg −1  body mass), a sodium chloride placebo (0.2 g.kg −1  BM; PLA) at the predetermined individual TTP HCO 3   − , or no supplementation (control; CON). Absolute peak [HCO 3   − ] prior to the 4‐km cycling TT's was elevated for NaHCO 3  compared to PLA (+2.8 mmol.l −1 ;  p  = 0.002;  g  = 2.2) and CON (+2.5 mmol.l −1 ;  p  &lt; 0.001;  g  = 2.1). Completion time following NaHCO 3  was 5.6 ± 3.2 s faster than PLA (1.6%; CI: 2.8, 8.3;  p  = 0.001;  g  = 0.2) and 4.7 ± 2.8 s faster than CON (1.3%; CI: 2.3, 7.1;  p  = 0.001;  g  = 0.2). These results demonstrate that NaHCO 3  ingestion at a pre‐established individual TTP HCO 3   −  improves 4‐km cycling TT performance in the heat, likely through enhancing buffering capacity.   HighlightsThis is the first time NaHCO 3  ingestion has been shown to improve 4‐km cycling TT performance in conditions of high ambient heat.  A smaller dose of NaHCO 3  (0.2 g.kg −1  BM) is ergogenic in the heat, which is smaller than the dose typically ingested for sports performance (0.3 g.kg −1  BM). This is important, as gastrointestinal discomfort is typically lower as the dose reduces.  This study suggests that the individualised time‐to‐peak HCO 3   −  ingestion strategy with lower doses of NaHCO 3  is an ergogenic strategy in conditions of high ambient heat.

The effects of sodium bicarbonate supplementation at individual time‐to‐peak blood bicarbonate on 4‐km cycling time trial performance in the heat