I have published about 5 studies dealing with sodium bicarbonate ingestion and acid-base balance, so I know a little bit about the topic. Also, did my thesis and dissertation on the topic.
The dosage is very specific. To little = no effect. To much = no effect and bad side effects (gastrointestinal distress). Take it to soon = no effect. Take it to late = no effect. Optimal is 0.3 g/kg of body weight taken 90-105 minute prior to the activity. Ingest it over about 15 min with as much water as you can tolerate. Typically a liter or more in the first 30 min. After that drink regularly. Easiest way to ingest it is to pack it into gelatin capsules, that way you won't have to deal with swallowing the salty solution which can make you vomit. You can order gelatin capsules from a pharmacy or online. Size 0 or 00 is the best.
Caused the plasma pH to increase from about 7.40 to 7.45-49. If it goes higher than that you will likely get sick. Is effective in events with maximal intensity of 1-3 min. Good for 400/800-m and maybe 1500-m. May also be effective in a longer race if there is a sustained kick of 1-3 min. Essentially, any activity with a significant lactic acid load can benefit from it. pH is higher during the activity and lactate efflux from the cell is enhanced thereby maintaining intracellular pH. If it is effective over 800-m you can expect a 1.5 - 3.0 second improvement. 400-m = about 0.5-0.7 sec improvement. There are no studies investigating elite athletes using bicarbonate so there is no evidence to support its use by the elite. Having said that, I am aware of a 4:14 1500-m college female that tried it and improved about 2 seconds when she did it.
There is not a test for bicarb loading, hence you can do it "legally". However, the practice is against the spirit of the law. before you point your finger... how many of you drive over the speed limit if you know for a fact there are no police on the road?
An alkaline diet does not have the same impact on plasma pH and doesn't impact exercise performance. It is banned in horse racing and also dog racing.
if you are going to try it, test it out in a workout first. If no problems then try it in a race and see what happens.