Ice bath

Training
1

Even though I am fairly new (8months), I have heard it is beneficial to do a ice bath for recovery. When would be the desired time to do an ice bath? After riding the trainer? Or only on intense days?
What about how long to sit in it (as if I could stay in it very long lol)?

Thanks,
Terry

2

I use them, and feel like I benefit after intense legwork (mainly lifting, but now SUFF/SYSTM too), but research is decidedly mixed…

:cold_face::cold_face::cold_face:

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3

One time I did half marathons on back-to-back days and I did a cold bath (no ice, so probably 60-65 degrees) when I got home about 2 hours after the first race. I felt really good for my second race the next day. But really that’s just one anecdotal account and the only time I’ve done it, so who knows if it really worked or if I just did plenty of training.

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4

Actually, the consensus is against baths with ICE in them. However, sitting in water at 0-2C, does have its benefits. I haven’t tried them, but I done Epsom Salt baths after my fall and it definitely helped with muscle soreness.

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6

It’s pretty simple, if it feels good to you, then do it.

There is some research that it disrupts the inflammatory response and therefor bad for adaptation, but (a) highly unlikely it’s enough to matter at all and (b) if it helps you feel better sooner and thereby helps you work harder, then that almost definitely outweighs any adaptation blunting effect.

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7

ice baths are beneficial for recovery, but…
that’s not always what you’re aiming for. they’re super useful when you compete for several days in a row and you need to sustain your ability to perform well.
however, when you train hard to perform they can hinder improvement for the same reason. inflammatory processes are necessary to help the body adapt, that’s the purpose of training.

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8

Ice baths are great for recovery, especially after intense rides or workouts. Ideally, do them after your hardest training sessions or races. For how long, aim for about 10-15 minutes.

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9

training :x:
races :white_check_mark:
why? see below

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10

Concurr

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11

This is anecdotal but I have seen no decrease on cycling or lifting results in this years training cycles/periods and I have the baths directly after training sessions. The results are actually marginally better compared to previous years markers.

12

anecdotal ≠ science :wink:

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13

This is certainly true, but if the placebo effect appears, and the individual feels better, they might actually perform better.

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14

yep, I agree. problem often is that it tends to wear out over time

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15

Good thing that the science says while it has an effect of strength gains it doesn’t effect endurance

Good read on all the pros and cons https://www.foundmyfitness.com/topics/cold-exposure-therapy

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16

:+1: thanks for sharing