Episode 101 - Small Buffers, Big Edge with Eli Shannon PhD

Ever wonder how a legal buffer can shave nearly a minute off a 40K time trial? We sit down with freshly minted PhD Eli Shannon to unpack the science and the tactics behind sodium bicarbonate, from the lab to the start line. Eli explains why an hour-long ride is anything but steady state and how surges, climbs, and late-race kicks amplify the value of buffering hydrogen ions when it matters most.

We dig into the numbers: an average 1.4% improvement for trained male cyclists, translating to about 54 seconds saved. Eli breaks down practical dosing that busy athletes can use—why 0.3 g/kg remains the benchmark, when 0.2 g/kg might suffice, and how to convert that to simple grams for a 70 kg rider. Delivery is everything, so we drill into hydrogel systems designed to reduce GI distress, and we set a clear timing window of 90–120 minutes before the gun. You’ll hear how blood bicarbonate rises, dips early with fast pacing, then stays elevated enough to support decisive efforts in the final kilometers.

Race-day logistics matter. We walk through smart top-up strategies between heats or double events without overdoing sodium. We talk heat, hydration, and why you should practice your plan before it counts. And we set the record straight on “lactic acid,” highlighting how lactate is fuel while hydrogen ions drive acidosis. We also touch on beta-alanine’s intracellular buffering and how it pairs with bicarbonate in sports defined by repeated 30–240-second surges.

BIO:  Eli Shannon recently successfully defended his PhD at his viva voce in Exercise Physiology, Metabolism and Nutrition at Edge Hill University, Ormskirk, UK. Eli's research focused on the effects of sodium bicarbonate ingestion on prolonged high-intensity exercise performance and metabolism in both normoxia and acute normobaric hypoxia. Prior to this, Eli completed his bachelor's degree (BSc, Hons) in Sport and Exercise Science and master's degree (MSc) in Exercise Physiology at York St. John University, York, UK. During his time in York, Eli also spent four years playing full-time soccer against professional academies at the i2i International Soccer Academy. Eli's research interests primarily focus on enhancing exercise performance through nutritional and physiological interventions.