The FLYCARB Super Sprint: What Happens When Cross Country Starts Flat-Out

This year at the English National Cross Country Championships, and following on from our King and Queen of the Hill in 2025, we introduced the FLYCARB Super Sprint.

The concept was simple. The first athlete through the FLYCARB gates at 1km was crowned National SuperSprint Champion, provided they also finished the race. Each winner took home £100, and we learnt that in XC the athletes who can go hard early, and recover quickly, are the ones who go on to win.

The supersprint was measured with a dedicated timing mat, and we've taken a full deep-dive on the analytics. View the full Super Sprint analysis →

Our Super Sprint Winners

Cross country races rarely start gently. Position matters immediately—especially on narrow, technical courses where getting boxed in can end your race before it begins.

In the senior men’s race, Hugo Milner covered the opening 1km in just 2:44 across grass and hills, taking the super-sprint crown, but he didn’t stop there. He went on to win the overall National title.

In the senior women’s race, Charlotte Alexander blasted clear early to claim the Super Sprint crown in 3:18.

The junior races told the same story. Luca Hamblen surged to a dominant Super Sprint victory in 2:44, and went on to help his team win gold, while Connie Jenneson delivered a perfectly timed sprint to take the U20 women’s title in the final metres.

The Physiology of a Fast Start

A hard start like this pushes athletes well above their lactate threshold almost immediately.

At these intensities, muscles produce energy anaerobically, leading to the rapid accumulation of hydrogen ions. This is what creates the familiar burning sensation in the legs and makes it harder to maintain pace.

Without the ability to buffer this acidity, athletes are forced to slow down. But athletes who can manage and buffer this acidity can: - Secure better early race position - Handle repeated surges - Recover while still moving at high speed - Finish stronger in the later stages

Our Super Sprint might have been a bit of fun, but the results show how this early effort can shape the outcome of the full race.

Why Buffering Matters

Sodium bicarbonate increases the blood’s buffering capacity, helping neutralise the hydrogen ions produced during high-intensity efforts. This helps athletes to recover faster, even while continuing to run at race pace.

As Hugo Milner explained after his win:

“I made it hard from the start, and surged at the end to bag the title. Taking bicarb helped for the rest of the race.”