Recovery

SteveR_100Milers

Was chatting to one of the coaches today at Newport and briefly mentioned soaking your legs in ice/water after exercise. The view was that this alone is not much help, and that alternate chilling and then warming (with tepid water) will assist better, the logic being that cooling alone will simply stop all of the processes taking place (or at least slowing them down detrimentally to the recovery process). What is the general view on this?

I've taken some REGO, and some salmon after a lunchtime session and tried the alternate method in the shower in preparation for some racing this evening, but since this situation is likely to occur again I'm willing to take any advice.

rokkala

Always seems to be conflicting advice for that alternate hot/cold method. Studies and 'experts'; saying it does help and others refuting it.

Just having a hot & cold shower won't do anything though, pretty sure you have to soak yourself in the bath as your legs have to be completely immersed to see any perceived benefit, or not.

mrc1

I have used the ice bath method in the past and it seemed to help (especially when marathon training) but how much of the effect was placebo I can't be sure. Several high end rugby teams use ice baths but I suspect that this is linked to impact injuries and reducing swelling.

Have a go at each and see how you feel I suppose.

InPursuit

BC is of the opinion that a 10 min soak in cold water (I think it was around 10c) is great.

dawebbo

Why did you take a salmon into the shower? :-P

SBezza

I have done the cold bath thing and felt it was helpful, especially if racing on both days at the weekend, or doing 2 back to back very hard training sessions. Legs felt good the next day whereas sometimes after a hard racing/training session and no cold bath, the legs were still sore the following day.

I think the hold and cold works better, but unless you have 2 baths it is hard to achieve, as mentioned above you need to submerge the legs completely in cold water, I sit there for about 15 mins.

hopper1

Jeez :shock: sitting in cold water is a bit too far for me... :oops:
I was of the feeling that I would try anything to improve my cycling/times, but that is not on!
I'll go for the compression tights... :oops:

SBezza

hopper1 wrote:

Jeez :shock: sitting in cold water is a bit too far for me... :oops:

It is not that bad actually, the first few minutes are hardwork, then you start feeling warm, and it isn't until you swirl the water around, you feel how cold it is again.

Then again it isn't something I do on a regular basis, only when recovery has to be optimal.

SteveR_100Milers

hopper1 wrote:

Jeez :shock: sitting in cold water is a bit too far for me... :oops:
I was of the feeling that I would try anything to improve my cycling/times, but that is not on!
I'll go for the compression tights... :oops:

so how does this work, and how well?

hopper1

SteveR_100Milers wrote:

hopper1 wrote:

Jeez :shock: sitting in cold water is a bit too far for me... :oops:
I was of the feeling that I would try anything to improve my cycling/times, but that is not on!
I'll go for the compression tights... :oops:

so how does this work, and how well?

To ne honest Steve, I don't know as yet...
I just received a pair from mail order, but they're the wrong size, so have been returned.
I'll see how they feel, when I start using them, and take it from there. Seems to be a lot of mixed feelings on their use, but they seem to be a more comfortable option to sitting in cold water!... Though I mat try that when the weather has warmed up a bit.

hopper1

SteveR_100Milers wrote:

hopper1 wrote:

Jeez :shock: sitting in cold water is a bit too far for me... :oops:
I was of the feeling that I would try anything to improve my cycling/times, but that is not on!
I'll go for the compression tights... :oops:

so how does this work, and how well?

To ne honest Steve, I don't know as yet...
I just received a pair from mail order, but they're the wrong size, so have been returned.
I'll see how they feel, when I start using them, and take it from there. Seems to be a lot of mixed feelings on their use, but they seem to be a more comfortable option to sitting in cold water!... Though I mat try that when the weather has warmed up a bit.

P_Tucker

SteveR_100Milers wrote:

hopper1 wrote:

Jeez :shock: sitting in cold water is a bit too far for me... :oops:
I was of the feeling that I would try anything to improve my cycling/times, but that is not on!
I'll go for the compression tights... :oops:

so how does this work, and how well?

Theory is they promote blood flow. Reality is that your legs look so awesome you can't help but stroke them, which is effectively a prolonged massage.