Cold Water Recovery

i would of thought that you need to make the distinction between contact or collision sports and non impact sports. first aid principles tell you to apply ice to sprains/strains or bruising, hence an ice bath would be appropriate for footie players. no cheaper ice bath in melbourne than the bloody ocean. DOMS is more of a concern for sports/exercise involving eccentric muscle contractions. Cycling doesn’t involve eccentric muscle work (brakeless fixies excluded) and is non weight bearing so is relatively gentle on the body. One of the best forms of recovery for cyclists would be sports massage with general passive joint mobilisation.
Reduces injury responses by stimulating repair processes as well as flushing metabolic wastes from muscle cells etc etc. Just my 2 cents… Cant knock a hot bath with epsom salts, my Grandad told me so.

i would of thought that you need to make the distinction between contact or collision sports and non impact sports. first aid principles tell you to apply ice to sprains/strains or bruising, hence an ice bath would be appropriate for footie players. no cheaper ice bath in melbourne than the bloody ocean. DOMS is more of a concern for sports/exercise involving eccentric muscle contractions. Cycling doesn’t involve eccentric muscle work (brakeless fixies excluded) and is non weight bearing so is relatively gentle on the body. One of the best forms of recovery for cyclists would be sports massage with general passive joint mobilisation.
Reduces injury responses by stimulating repair processes as well as flushing metabolic wastes from muscle cells etc etc. Just my 2 cents… Cant knock a hot bath with epsom salts, my Grandad told me so.

Again, it’s only an opinion, but 15mins (x2) or so in Port Philip bay on a Sunday morning does wonders after a Saturday game of football. General soreness is reduced and the next run or training session is much easier (to get back to top gear). Obviously the opportunity to slap each other on the ass and debrief the highs and lows of the game are added bonuses on those winter Sunday mornings.

Again, it’s only an opinion, but 15mins (x2) or so in Port Philip bay on a Sunday morning does wonders after a Saturday game of football. General soreness is reduced and the next run or training session is much easier (to get back to top gear). Obviously the opportunity to slap each other on the ass and debrief the highs and lows of the game are added bonuses on those winter Sunday mornings.

I’ve done the cold bath after cycling and think it works. I’ve yet to go as far as dumping all the ice cubes from the fridge in the tub, but just cold tap water was enough to give me the goose bumps. It’s pretty harsh cold. I usually save it for days with back to back races.

I’d say that cycling is not as weight bearing as other sports, but weight bearing nonetheless. Climbing a hill on a bike is pretty much the same as doing fluid leg presses and arm curls as you push on the pedals and pull on the handlebars. Cyclocross entails running and jumping. Mountain biking delivers pretty good impacts on a technical downhill.

I’ve done the cold bath after cycling and think it works. I’ve yet to go as far as dumping all the ice cubes from the fridge in the tub, but just cold tap water was enough to give me the goose bumps. It’s pretty harsh cold. I usually save it for days with back to back races.

I’d say that cycling is not as weight bearing as other sports, but weight bearing nonetheless. Climbing a hill on a bike is pretty much the same as doing fluid leg presses and arm curls as you push on the pedals and pull on the handlebars. Cyclocross entails running and jumping. Mountain biking delivers pretty good impacts on a technical downhill.

That’s a good point Bill. The study states “simulated team sport exercise”. That’s a very ambiguous statement, however I’m guessing that they mean football, soccer, cricket, etc and don’t consider cycling a team sport.

That’s a good point Bill. The study states “simulated team sport exercise”. That’s a very ambiguous statement, however I’m guessing that they mean football, soccer, cricket, etc and don’t consider cycling a team sport.

Finally, there’s a benefit from living in Canberra! If you have a cold shower in winter in Canberra, especially on mornings like this morning you will get water temp coming out around the 4 – 6 degrees, colder if you are (un)lucky. brrr

Makes for quite an effective cold water ‘immersion’, however doesn’t give the ‘compression’ that a plunge pool might (and is claimed to be of some added benefit).

I used to do the hot-cold shower method and have since switched to just cold ‘intervals’ on each leg, only after a blitzing sesh though, it certainly appears to appease muscle soreness. I’m not convinced it actually improves performance on the backup day, it just feels better.

Finally, there’s a benefit from living in Canberra! If you have a cold shower in winter in Canberra, especially on mornings like this morning you will get water temp coming out around the 4 – 6 degrees, colder if you are (un)lucky. brrr

Makes for quite an effective cold water ‘immersion’, however doesn’t give the ‘compression’ that a plunge pool might (and is claimed to be of some added benefit).

I used to do the hot-cold shower method and have since switched to just cold ‘intervals’ on each leg, only after a blitzing sesh though, it certainly appears to appease muscle soreness. I’m not convinced it actually improves performance on the backup day, it just feels better.

You sound like you know what you’re talking about Bill. I do question this statement though?

“Cycling doesn’t involve eccentric muscle work (brakeless fixies excluded) and is non weight bearing so is relatively gentle on the body.”

Strength endurance training is usually on an elite cyclists training program throughout the season. This usually involves pushing the 53×14,13 etc (biggest and hardest gear) on an incline, steep or otherwise for several Km’s and repeating. Low heart rate – good form. I’m pretty sure it’s weight bearing and far from gentle on the body.

Also – my thoughts on water submersion (and massage) for recovery are pretty simple.

They are both psychological in their benefits.

Never have I seen any (decent – non commercially biased) clinical trails that have proven physiological benefits for massage and water submersion. Even massage is a huge industry that apparently clears your lymphatic system blah blah… all rubbish IMHO.

It’s mental – and if you gain a mental benefit from these activities – feel good about yourself, ready to take on the world – keep doing it.

Absolutely convinced of cold water immersion. After a particularly sacage session in summer I’ll swing past the local bottle-o on the way home (500metres) and buy a 5kg bag of ice.

Put cold water in the bath and jump in. Once acclimatised, pour half the ice bag in. 5 minutes later, the rest of the bag. From there about 15 minutes later hop out. No more cramps, no restless legs during that nights sleep, and legs ready the next day for more smashing efforts :)

You sound like you know what you’re talking about Bill. I do question this statement though?

“Cycling doesn’t involve eccentric muscle work (brakeless fixies excluded) and is non weight bearing so is relatively gentle on the body.”

Strength endurance training is usually on an elite cyclists training program throughout the season. This usually involves pushing the 53×14,13 etc (biggest and hardest gear) on an incline, steep or otherwise for several Km’s and repeating. Low heart rate – good form. I’m pretty sure it’s weight bearing and far from gentle on the body.

Also – my thoughts on water submersion (and massage) for recovery are pretty simple.

They are both psychological in their benefits.

Never have I seen any (decent – non commercially biased) clinical trails that have proven physiological benefits for massage and water submersion. Even massage is a huge industry that apparently clears your lymphatic system blah blah… all rubbish IMHO.

It’s mental – and if you gain a mental benefit from these activities – feel good about yourself, ready to take on the world – keep doing it.

Absolutely convinced of cold water immersion. After a particularly sacage session in summer I’ll swing past the local bottle-o on the way home (500metres) and buy a 5kg bag of ice.

Put cold water in the bath and jump in. Once acclimatised, pour half the ice bag in. 5 minutes later, the rest of the bag. From there about 15 minutes later hop out. No more cramps, no restless legs during that nights sleep, and legs ready the next day for more smashing efforts :)

I’ve heard you don’t even venture into the water – you’re just there for the ass slapping

I’ve heard you don’t even venture into the water – you’re just there for the ass slapping

A tip I received was to sit in the bath while the cold water is filling up.. that way you slowly get used to the cold water going over your legs rather than a crazy all-or-nothing shock to your system!

A tip I received was to sit in the bath while the cold water is filling up.. that way you slowly get used to the cold water going over your legs rather than a crazy all-or-nothing shock to your system!

You can’t beat cold water for recovery, even though the hot bath feels way better.
Also, as someone who does all three… a full, contact sports game is a lot harder on the body than cycling. And.. fixed gear is harder on the legs (prob over the same distance).

You can’t beat cold water for recovery, even though the hot bath feels way better.
Also, as someone who does all three… a full, contact sports game is a lot harder on the body than cycling. And.. fixed gear is harder on the legs (prob over the same distance).

Hmmm, the info about hot/cold contrast immersion is interesting. I have used that method for the last 18 months or so – maybe I should try out basic cold immersion and see if I notice any difference… I tend to find I had pretty good results from that but perhaps that’s just the cold immersion part at work!?

Cheers for the article – very good!

Hmmm, the info about hot/cold contrast immersion is interesting. I have used that method for the last 18 months or so – maybe I should try out basic cold immersion and see if I notice any difference… I tend to find I had pretty good results from that but perhaps that’s just the cold immersion part at work!?

Cheers for the article – very good!

The river in Bright coming down from Hotham is perfect for this!

Question for Wade: if the cold water negates the tissue degredation then does that mean if you have been doing strength work your muscles won’t break down as much therefore not get as big and strong? If muscle development is the breakdown and rebuilding process, won’t cold water inhibit this?

The river in Bright coming down from Hotham is perfect for this!

Question for Wade: if the cold water negates the tissue degredation then does that mean if you have been doing strength work your muscles won’t break down as much therefore not get as big and strong? If muscle development is the breakdown and rebuilding process, won’t cold water inhibit this?

Mr CyclingTips – firstly its footy, not footie! Secondly, cold water treatment is decidedly new school in AFL circles. They have only been doing it in the last 5 years or so. Before that, recovery took the form of: i) a handful of lollies followed by; ii) 12+ hours of standing whilst drinking in nightclubs; then iii) (hopefully) some horizontal active recovery. Aussie Rules is well behind cycling in terms of medical assistance. Players have only recently discovered the beneficial effects of amphetamines. Cyclists discovered this immediately after World War II!

Mr CyclingTips – firstly its footy, not footie! Secondly, cold water treatment is decidedly new school in AFL circles. They have only been doing it in the last 5 years or so. Before that, recovery took the form of: i) a handful of lollies followed by; ii) 12+ hours of standing whilst drinking in nightclubs; then iii) (hopefully) some horizontal active recovery. Aussie Rules is well behind cycling in terms of medical assistance. Players have only recently discovered the beneficial effects of amphetamines. Cyclists discovered this immediately after World War II!

“Even massage is a huge industry that apparently clears your lymphatic system blah blah… all rubbish IMHO.”

Certainly there is a psychological element to massage that helps, it certainly helps with relaxation… However I don’t agree that there are no physiological benefits to be had.

From personal experience, there is absolutely no way I can get back to full speed the day after a hard run/bike without massage (and ice/stretching).
Furthermore the emphasis that is put on massage in PRO cycling is huge… This can’t simply be explained away as being purely psychological can it…?

Hell, check out what Cav has done to keep him firing – seems like alot of effort to go to for a bit of relaxation alone!

“Even massage is a huge industry that apparently clears your lymphatic system blah blah… all rubbish IMHO.”

Certainly there is a psychological element to massage that helps, it certainly helps with relaxation… However I don’t agree that there are no physiological benefits to be had.

From personal experience, there is absolutely no way I can get back to full speed the day after a hard run/bike without massage (and ice/stretching).
Furthermore the emphasis that is put on massage in PRO cycling is huge… This can’t simply be explained away as being purely psychological can it…?

Hell, check out what Cav has done to keep him firing – seems like alot of effort to go to for a bit of relaxation alone!

I played at Essendon in the late 80s and early 90s and we were taking supplements back then (Musashi sponsored the club), including the full complement of recovery drinks etc. But you’re right that active recovery was a mix of exuberant rehydration and horizontal strength efforts/intervals.

I played at Essendon in the late 80s and early 90s and we were taking supplements back then (Musashi sponsored the club), including the full complement of recovery drinks etc. But you’re right that active recovery was a mix of exuberant rehydration and horizontal strength efforts/intervals.

Thanks for the footy correction. I still have a lot to learn with my Aussie lingo!

With regards to “old school coaches”, what I meant to infer (but didn’t get across) was exactly what you said about their antiquated recovery and nutrition beliefs – from what I hear anyway. I haven’t been around the sport to know first hand.

Thanks for the footy correction. I still have a lot to learn with my Aussie lingo!

With regards to “old school coaches”, what I meant to infer (but didn’t get across) was exactly what you said about their antiquated recovery and nutrition beliefs – from what I hear anyway. I haven’t been around the sport to know first hand.

I just spoke with my good friend Dr Sipser about this topic and here’s some additional info he has to add:

New evidence is suggesting that the true benefits of Cold Water Recovery Therapy(CWRT) relate to the fact that during exercise our system builds up with lactic acid. These acids are by-products of ATP (energy) production. So after exercising, we are left with muscles that may contain acids which then block binding sites for ideal muscle contraction. This can prevent normal muscle functionn and thus decrease performance. The benefit of cryotherapy (cold therapy) then is that it induces a sudden contraction in blood vessel size as well as muscle size. The muscle presumably then ‘squeezes out’ the lactic acid and as we come back to normal temperature, the blood system flushes the acids toward the excretory organs like the kidneys and digestive tract.

So, basically, it is a flushing out process.

http://www.chiro4life.com
http://www.7things.com.au

I just spoke with my good friend Dr Sipser about this topic and here’s some additional info he has to add:

New evidence is suggesting that the true benefits of Cold Water Recovery Therapy(CWRT) relate to the fact that during exercise our system builds up with lactic acid. These acids are by-products of ATP (energy) production. So after exercising, we are left with muscles that may contain acids which then block binding sites for ideal muscle contraction. This can prevent normal muscle functionn and thus decrease performance. The benefit of cryotherapy (cold therapy) then is that it induces a sudden contraction in blood vessel size as well as muscle size. The muscle presumably then ‘squeezes out’ the lactic acid and as we come back to normal temperature, the blood system flushes the acids toward the excretory organs like the kidneys and digestive tract.

So, basically, it is a flushing out process.

http://www.chiro4life.com
http://www.7things.com.au

my son is one of the guinea pigs for this study, he thinks it works. I’m more of a compression wear recovery guy. Jumping into a wheelie bin full of ice water up to your neck is not my idea of recovery.

my son is one of the guinea pigs for this study, he thinks it works. I’m more of a compression wear recovery guy. Jumping into a wheelie bin full of ice water up to your neck is not my idea of recovery.

The common idea that you are ‘breaking down’ your muscles so they ‘rebuild’ themselves is overly simplistic.

The benefits of on/off vasoconstriction/vasodilatation + reduced inflammatory response would not negate the training stress applied beforehand.

The common idea that you are ‘breaking down’ your muscles so they ‘rebuild’ themselves is overly simplistic.

The benefits of on/off vasoconstriction/vasodilatation + reduced inflammatory response would not negate the training stress applied beforehand.

There are differences in weigh-bearing, though. This is also a suggested reason for lower bone density in cyclists & swimmers. Here’s an interesting article re riders: http://well.blogs.nytimes.com/2009/07/01/is-bicycling-bad-for-your-bones/

There are differences in weigh-bearing, though. This is also a suggested reason for lower bone density in cyclists & swimmers. Here’s an interesting article re riders: http://well.blogs.nytimes.com/2009/07/01/is-bicycling-bad-for-your-bones/

Just for interest, I note that Anna Meares used the hot cold technique during her build up to Beijing Olympics.

http://autobus.cyclingnews.com/riders/2008/diaries/annameares/?id=annameares0804

Just for interest, I note that Anna Meares used the hot cold technique during her build up to Beijing Olympics.

http://autobus.cyclingnews.com/riders/2008/diaries/annameares/?id=annameares0804

Hey, if it’s going to be cold liquid for recovery, it may as well come out of a stubby !

Hey, if it’s going to be cold liquid for recovery, it may as well come out of a stubby !

I have a running background (before drifting into cycling) and we did it a lot for running and I personally found it great recovery after high volume or high intensity sessions. Running, far more than cycling, tears or damages the muscles (like footy, not footie!) hence I think Bill is onto it with RICE and impact injuries. I suspect swimmers would find ice baths, ocean, etc. even less useful because of the lesser muscle damage.
As an aside I found the water had to be very cold to have a benefit. i.e. the streams and aquaducts at Falls Creek were usually perfect but we did search around for the coldest. Often I found the ocean not cold enough and therefore I question the footballers doing it almost year round. And to get a bath at home cold enough required bags and bags of ice to make it effective.

I have a running background (before drifting into cycling) and we did it a lot for running and I personally found it great recovery after high volume or high intensity sessions. Running, far more than cycling, tears or damages the muscles (like footy, not footie!) hence I think Bill is onto it with RICE and impact injuries. I suspect swimmers would find ice baths, ocean, etc. even less useful because of the lesser muscle damage.
As an aside I found the water had to be very cold to have a benefit. i.e. the streams and aquaducts at Falls Creek were usually perfect but we did search around for the coldest. Often I found the ocean not cold enough and therefore I question the footballers doing it almost year round. And to get a bath at home cold enough required bags and bags of ice to make it effective.

hey mark,
fair point. cycling is partial weight bearing, i just used the term non weight bearing to differentiate cycling from running etc.
im not saying strength efforts dont hurt or any other part of an elite cyclists training programme doesn’t involve suffering to some degree. but compared to running stairs, on soft sand or downhill, or other forms of plyometric training it is relatively gentle on the body (without even going into the contact work footy players get into).
i reckon i could convince my massage therapist to offer you a few free treatments to change your mind that its all mental.

hey mark,
fair point. cycling is partial weight bearing, i just used the term non weight bearing to differentiate cycling from running etc.
im not saying strength efforts dont hurt or any other part of an elite cyclists training programme doesn’t involve suffering to some degree. but compared to running stairs, on soft sand or downhill, or other forms of plyometric training it is relatively gentle on the body (without even going into the contact work footy players get into).
i reckon i could convince my massage therapist to offer you a few free treatments to change your mind that its all mental.

hey mark,
fair point. cycling is partial weight bearing, i just used the term non weight bearing to differentiate cycling from running etc.
im not saying strength efforts dont hurt or any other part of an elite cyclists training programme doesn’t involve suffering to some degree. but compared to running stairs, on soft sand or downhill, or other forms of plyometric training it is relatively gentle on the body (without even going into the contact work footy players get into).
i reckon i could convince my massage therapist to offer you a few free treatments to change your mind that its all mental. if you pass maybe wade wants to take up the offer?

hey mark,
fair point. cycling is partial weight bearing, i just used the term non weight bearing to differentiate cycling from running etc.
im not saying strength efforts dont hurt or any other part of an elite cyclists training programme doesn’t involve suffering to some degree. but compared to running stairs, on soft sand or downhill, or other forms of plyometric training it is relatively gentle on the body (without even going into the contact work footy players get into).
i reckon i could convince my massage therapist to offer you a few free treatments to change your mind that its all mental. if you pass maybe wade wants to take up the offer?

I’ll never ever refuse an offer to do some massage experimentation

I’ll never ever refuse an offer to do some massage experimentation

+1 on what Daniel said. I’ve never trashed my legs cycling the way I do with running and there’s nothing like a cold bath to help with recovery for legs shredded by a long/hilly/intense run. For cycling I just stick with compression tights and elevating my legs for a bit when I get home.

+1 on what Daniel said. I’ve never trashed my legs cycling the way I do with running and there’s nothing like a cold bath to help with recovery for legs shredded by a long/hilly/intense run. For cycling I just stick with compression tights and elevating my legs for a bit when I get home.

I can’t say i know the science behind any of this but it definitely works… and I would like to think so seeing the AIS has a whole facility set up for hot cold recovery. We use the recov centre three times a week after weights. Here is a link with some info;

http://www.ausport.gov.au/ais/sssm/fatigue_and_recovery/ais_recovery_centre

I can’t say i know the science behind any of this but it definitely works… and I would like to think so seeing the AIS has a whole facility set up for hot cold recovery. We use the recov centre three times a week after weights. Here is a link with some info;

http://www.ausport.gov.au/ais/sssm/fatigue_and_recovery/ais_recovery_centre

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