Marathon-ing with Bicarrb
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With less than two weeks to go until the London Marathon, I’m (Josh) finalising my race-day strategy and a key aspect is fueling. I am sharing how I’m planning to use bicarb supplementation, in the form of our Bicarrb product, to support my performance on marathon day.
Timing the Dose
Our typical recommendation is to take sodium bicarbonate about 2 hours before intense efforts. For the marathon, though, I’ll be taking BICARRB around 90 minutes before the start.
That should time the peak buffering effect to overlap with more of the race.
High Sodium: Problem or Bonus?
Sodium bicarbonate packs a high sodium load. The 16g dose that I will take contains 4-grams of sodium. But in a marathon, we’re losing sodium fast through sweat, especially in warmer weather or long efforts. Some people lose as much as 7-grams on race day.
The high sodium content of BICARRB could support electrolyte balance and reduce the risk of cramps or fatigue over the distance.
My Marathon Plan
- Dose: One serving of 16g Bicarrb, 90 mins pre-race
- Goal: Buffer acidosis + support hydration
I’ve tested this in training and in my experience BICARRB helps settle a normally nervious tummy, but as always, test before race day if you’re considering it.
Final Thoughts
Sodium bicarbonate isn’t just for short bursts. When used right, it can help endurance athletes maintain performance deep into a marathon.
I’ll be putting it to the test in London. If you see a guy in a FLYCARB vest pushing through the final 10K, that might just be the BICARRB kicking in.
Joshua Elston-Carr
FLYCARB Co-Founder & future Marathoner