Ice Baths during XC

If you don't like ice baths before a race try contrast showers.

Freezing cold for 30 seconds. 15 sec on the front 15 seconds on the back

As hot as you can handle for 30 sec. 15 front, 15 back

Do that for 5-6 intervals.

Then one minute cold on front one minute cold on front 1 min cold on backside. Then 15-30 seconds hot on front and back.

10 seconds freezing cold on front and back.

I do this the day before races and right before I leave for the track or XC. Course. Aways liked how it made my legs feelx

You don't have lactic acid in your legs for very long. Delayed onset muscle soreness is what people are trying to get rid of by using ice baths. There is some research on both sides of the argument that says that ice baths do and do not work for recovery purposes. I coach at the DI level and I tell my kids that ice baths are a personal choice. If you like them, take one, if you don't, don't.

I think if you have injury issues in your lower legs, taking an ice bath can be a good way of getting rid of inflammation. It can be time consuming to ice cup both legs.

Ice baths are great after a long hot run in July and Aug. Really helps to cool you down.

EmersonLakeandPalmer wrote:

You don't have lactic acid in your legs for very long.

You don't have lactic acid in your legs EVER.

Always thoughts about it. wrote:

If you don't like ice baths before a race try contrast showers.

Freezing cold for 30 seconds. 15 sec on the front 15 seconds on the back

As hot as you can handle for 30 sec. 15 front, 15 back

Do that for 5-6 intervals.

Then one minute cold on front one minute cold on front 1 min cold on backside. Then 15-30 seconds hot on front and back.

10 seconds freezing cold on front and back.

I do this the day before races and right before I leave for the track or XC. Course. Aways liked how it made my legs feelx

That's a great way to damage your nerves

rojos wejo wrote:

Always thoughts about it. wrote:

If you don't like ice baths before a race try contrast showers.

Freezing cold for 30 seconds. 15 sec on the front 15 seconds on the back

As hot as you can handle for 30 sec. 15 front, 15 back

Do that for 5-6 intervals.

Then one minute cold on front one minute cold on front 1 min cold on backside. Then 15-30 seconds hot on front and back.

10 seconds freezing cold on front and back.

I do this the day before races and right before I leave for the track or XC. Course. Aways liked how it made my legs feelx

That's a great way to damage your nerves

Yeah- stuff like that, esp. when you come inside from very hot/cold conditions is what causes nerve damage and in extreme cases, body parts to fall off.

Damn.... Maybe that's why it makes me feel like my legs aren't even there... Heuheuheu.But really? I don't do it all the time. Only for important races and they make my legs feel amazing during races

hs distance runner the real wrote:

rojos wejo wrote:

That's a great way to damage your nerves

Yeah- stuff like that, esp. when you come inside from very hot/cold conditions is what causes nerve damage and in extreme cases, body parts to fall off.

The idea is after a hard workout to help recovery!!! I think its bunk! Don't believe in ice baths!!!! Did once after a race and cramped up big time. Massages are WAY more effective.....

The entire premise of why you're doing this is false. After about 15 minutes of recovery 100% of the lactic acid will be gone from your legs.

EmersonLakeandPalmer wrote:

You don't have lactic acid in your legs for very long. Delayed onset muscle soreness is what people are trying to get rid of by using ice baths. There is some research on both sides of the argument that says that ice baths do and do not work for recovery purposes. I coach at the DI level and I tell my kids that ice baths are a personal choice. If you like them, take one, if you don't, don't.

I think if you have injury issues in your lower legs, taking an ice bath can be a good way of getting rid of inflammation. It can be time consuming to ice cup both legs.

+1, pretty much sums up what IMO seems to be the (lack of) scientific consensus.

Cryotherapy is better

+2

That being said, I did ice baths during marathon training and would do them again. Strange how the placebo effect can work, even when you understand it is the placebo effect.