This week in the world of sports science, here’s what happened…
- The sodium bicarbonate phenomenon that is revolutionising the world of athletics
- How the legendary NFL star Randy Moss improved his agility
- Are elite rugby players force deficit?
The sodium bicarbonate phenomenon that is revolutionising the world of athletics
Maurten BiCarb System (Image: Bikeromour)
Last month, a YouTube video created by Göran Winblad garnered significant attention by addressing the recent claims in the media regarding the performance-enhancing effects of sodium bicarbonate on elite runners. The video highlighted that up to 80% of elite runners are now supplementing with sodium bicarbonate, commonly known as baking soda, a stable household item found in many of our kitchens!
The video proposed that sodium bicarbonate acts as a “buffer” by reducing muscle acidity, thereby enabling runners to sustain a higher intensity for a longer duration during exercise. Scientific evidence dating as far as back 1930 suggests that sodium bicarbonate may have performance-enhancing effects. Overall, there is very strong scientific evidence for its ergogenic use, particularly in middle-distance running events, ranging from 400m to 1500m. Furthermore, recent research indicates potential benefits for longer endurance events too.
Despite its perceived effectiveness, sodium bicarbonate had not gained widespread popularity until recently due to its associated side effects, including gastrointestinal discomforts such as bloating, cramping, nausea, and diarrhoea. However, a company called Maurten claims to have developed a system that mitigates these side effects. The Maurten BiCarb system, utilising a hydrogel technology, reportedly allows athletes to benefit from sodium bicarbonate without experiencing gastrointestinal issues. Winblad discusses a scientific study in which 14 cyclists were given the Maurten BiCarb system. The results revealed that 12 cyclists experienced a significant improvement in performance, with none reporting any gastrointestinal discomfort
Anecdotal evidence and early scientific findings have shown promise, but the cost of the Maurten system may pose a significant barrier, especially for sub-elite athletes. Nonetheless, the video provides an insightful assessment of the Maurten BiCarb system, which has gained prominence in the athletics world.
Overall, the video offers valuable insights into the potential of the Maurten Bicarb system and its impact on athletic performance, making it a compelling watch for those interested in this emerging area of sports science.
How the legendary NFL star Randy Moss improved his agility
Last week, Fred Duncan shared an insightful Instagram post discussing the agility training methods employed by the renowned retired American football player, Randy Moss, widely acclaimed as one of the greatest wide receivers of all time.
Duncan analysed an old video showcasing Moss’s training session, which featured acceleration work, longer sprints, and sport-specific sprinting drills. Notably, the agility segment of the session involved Moss engaging in a game of soccer against an opponent!
Duncan emphasised the distinction between agility training and mere change of direction training. He highlighted that true agility training involves reactive responses to stimuli, as exemplified by Moss’s soccer play. While acknowledging the benefits of change of direction drills, Duncan underscored the importance of recognising the difference and not neglecting agility training.
This post serves as a valuable reminder to avoid solely focusing on change of direction drills and to incorporate agility training, even through seemingly simple activities like soccer or basketball, as demonstrated by Moss.
If you want to learn more about agility, check out our FREE course Agility Training
Are elite rugby players force deficit?
A recent study published in the International Journal of Strength and Conditioning presented a comprehensive evaluation of the vertical force-velocity profile of male under-20 players from the Uruguayan national team. The study involved the performance of squat jumps at various loads, including bodyweight, 10 kg, 20 kg, 30 kg, and 40 kg. Each player executed three squat jump repetitions at every load, with specified rest periods between jumps and loads.
The study findings revealed an imbalance in the vertical force-velocity profiles of the players, with only 20% demonstrating a well-balanced profile and a substantial 70% exhibiting a force deficit. The researchers emphasised the criticality of developing maximum strength in youth rugby players to mitigate force imbalances. Their recommendations included focusing on strength training to enhance 1RM in fundamental multi-joint exercises such as the squat, deadlift, and bench press, before progressing to velocity-based movements like assisted jumps.
While the study is noted for its accessibility and practicality, it is vital to acknowledge its limitation stemming from the relatively small sample size of 10 players. Nonetheless, it remains a valuable resource for professionals involved in the development of youth rugby players.
If you are interested in force-velocity profiling, make sure to check out our blog posts on this subject.
- Force-Velocity Profiling
- Using The Force-Velocity Imbalance To Individualise Training
- Which Has A Stronger Relationship To Change Of Direction, A Vertical Or Horizontal Force-Velocity Profile?
From us this week:
>> New course: Energy Balance
>> New podcast: Bad Break: How To Recovery Faster Than Ever From Bone Fractures
>> New infographic: How Much Strength Training Is Needed In Football During The Season
>> New article: Hydrotherapy
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