At an American Swim Coaches Association (ASCA) meeting, legendary coach Bob Bowman ended his presentation titled ‘IM Training Throughout the Season’ with a tangent on the use of ingesting Sodium Bicarbonate (baking soda), aimed to elevate the threshold at which athletes begin to feel that burn as a result of fatigue. Bowman shares that rather than worrying about sodium bicarb, swimmers should “worry about making intervals on their main set”.
In a video shared by the Crete Swim by Paul Kalas YouTube Channel, Bowman offers insight into several aspects of his coaching philosophies, ones that have helped develop all-time greats such as Michael Phelps, Leon Marchand, and Summer McIntosh, among many other major names in the sport. The sodium bicarb conversation does not occur until near the end of his presentation, when Bowman shares that he is always looking for a range rather than a specific time when calculating the proper threshold.
“We learn that you want to be in a range, that’s what your target is. Your target is to be in a range of energy systems, not necessarily one specific point, you’re never going to get to this point,” Bowman says in his presentation.
He then transitions into a story about one of his swimmers (35:13 timestamp), unnamed in the video, who had been swimming well at a US Open meet, once again, unspecified. This athlete approached Bowman ahead of his 200 free final, insisting that he could not swim (acted out in an Oscar-worthy performance from Bowman here), later running to the bathroom after taking sodium bicarb for the first time. Bowman then debunks the idea that this is some new, cutting-edge thing, explaining that he took sodium bicarb in the 1990’s.
He does give credit to the research, saying “the research says it works, and it does.” Clarifying that it works, incredibly specifically.
“You know how it works? It works with a specific dose, for a specific physiology, at an incredibly specific time, before a specific event.”
He then compares taking sodium bicarb, which results in the exact moment a swimmer or athlete needs it, to standing against the wall in this room and trying to hit a bullseye on a dartboard two rooms over.
“So if you want to stand back here, and take a dart and throw it at a bullseye, that’s two rooms over and hope you hit it, take your sodium bicarb, seriously, it’s just a waste of time… sorry all you people who need the hacks.”
There has been plenty of prior research on the subject, including a 2024 study by the Swedish sports nutrition company Maurten, which reported that their bicarb system boosts athletic performance with little to no gastrointestinal side effects.
He questions why spend time on that, rather than just committing to the training. Instead of hunting for the specific, aim for the range. Bowman offers an alternative: your basic race prep, hydration, carbs, and training.
“How about water? How about carbohydrates? Before you worry about sodium bicarb, worry about making the intervals on your main set.”
The majority of the presentation, however, does not focus on taking something from the back of your kitchen cupboard, but rather details his thoughts on his training regimens and what he has found has helped his athletes reach the next level and improve throughout their careers.
One of the more interesting points he brings up is his dislinking of the word ‘power’ in swimming, especially at the club/age group level.
“You do not do power training in club swimming… you’re just trying to give them something they are going to get in college. So by the time they get to us, they have already had it and they don’t get better.”
Too bad Bowman’s tenured at a university with one of the most highly funded athletic departments in the world…it’s almost like he could…utilize his staff and his resources to substantiate his claims. Kind of a shame. They’re trailblazers there. Bowman has no scientific background and just tacked his name on something for a headline/sound bite.
Google beta alanine. NIH has done some detailed research showing similar effects as bicarb without the side effects
Great swim coach not a Physiologist or Kinesiologist. 🤗
I thought the idea was to take bicarbonate while training, and the stuff they have now is slow release. Bob makes it sound like it’s just a race time hack. Chugging a box of baking soda is probably not recommended either way.
As someone who follows Track and Swimming closely it’s always very interesting to hear the different sports approach to things like bicarb. Bicarb, as another commenter has said, is all the rage in middle-distance running, and even some distance runners are taking it, signaling a rather full embrace from the track community. I also hear track runners talk more frequently about using regular lactate testing to guide their training, and I’m wondering where swimming falls in this progression of science and sport mixing.
Bob used bicarb in the 90s. For other reasons
Does this have to do with talking about somebody’s brother?
I understand his larger point about doing the big things right most importantly such as training and recovery. But to dismiss bicarb would be the same as dismissing tech suits. The evidence is there that it was a objectively statistically significant benefit.
Has* not was
Powerful.