Thanks Jonathon for digging into the science of cryotheraphy. For the past 3.5 years, my morning habit before I do anything else is to get into my outdoor pool which gets down to 10C (50F) in winter for about a minute. I put my head under 5 times and hold my breath under water, which is probably not too different to a cold shower, then get out dry off and do some core exercises before jumping on the indoor trainer or heading out for a bunch ride. Yes I was inspired by Wim Hoff. Cold water exposure elicits a dopamine release, which according to the journals I've scanned is beneficial to athletes as it assists in thermoregulation. Also there are no side affects. Anecdotally I can tell you that on winter bunch morning rides, I'm one of the leanest guys who wears the least amount of kit and who feels the cold the least. At 55 I'm smashing my High volume Rolling Road Race training plan, racing regularly, never get sick and doing a couple of 3 stage tours per year. On the days I've neglected my ritual, I know my body feels warmer and I don't perform at the same level.
I work with dry ice and this is -78 C. And this is really cold, can't imagine standing in -110 - 140 is pleasant. Not sure i'd put myself through this!
I know some guys using ice baths during the Tour. They are willing to sacrifice the 'gains' from acute inflammation if it means they can be fresher the next day so they can work hard for the team. The reality is, they still come out of that with an *enormous* supercompensation boost a few weeks later so it probably won't hurt the adaptation too much if the training load is very high.
If it's timed right, you can allow the acute inflammation to take its course and do the cryo therapy afterwards. I do my cold water immersion a few hours after workouts.
Im now it this question either do it cryo regulary or not , have been twice and honestly did not noticed big changes (my cryo sessions was an hour after workouts which You said is worse scenario) After Your video i guess i will stick to the morning cold showers and not spend so much money to use cryo often. Next thing i would love to see TR video about, is IR-sauna. Many opinions, some people say its like a legal blood doping but i would rather hear that from TR staff than from the guy who want my money at first :) Thanks for a great material ;)
I go the other direction. I never have to deal with lack of heat in a race. I only train heat adaptation. And by train I mean sit in my hot tub every night lol......but it works 😉
I always wondered about this, thanks for the video! Btw have you heard this stuff about NTA helmets vs CPSC? I see helmets like xnito and bern hudson are way safer than most cycling helmets
That makes zero sense. 1) MD's aren't generally going the go to source for the latest research on athletic performance, maybe a PhD in a relevant field. 2) This a short summary of literature review of research by... PhD's in relevant fields. 3) The podcast and videos like this are part of TR's marketing efforts... this particular one is basically a public service they are doing, nothing in the video furthers their product, it's just to improve their brand recognition and foster good will towards their company by giving you some free quality information.
Thanks Jonathon for digging into the science of cryotheraphy. For the past 3.5 years, my morning habit before I do anything else is to get into my outdoor pool which gets down to 10C (50F) in winter for about a minute. I put my head under 5 times and hold my breath under water, which is probably not too different to a cold shower, then get out dry off and do some core exercises before jumping on the indoor trainer or heading out for a bunch ride. Yes I was inspired by Wim Hoff. Cold water exposure elicits a dopamine release, which according to the journals I've scanned is beneficial to athletes as it assists in thermoregulation. Also there are no side affects. Anecdotally I can tell you that on winter bunch morning rides, I'm one of the leanest guys who wears the least amount of kit and who feels the cold the least. At 55 I'm smashing my High volume Rolling Road Race training plan, racing regularly, never get sick and doing a couple of 3 stage tours per year. On the days I've neglected my ritual, I know my body feels warmer and I don't perform at the same level.
Well done, Michael!
Thumbnail on point! 🚴🥶
Great knowledge sharing, and great production too!
Jonathan is a pro. Excellent summary here.
Thoughts on breathing trainers such as Airofit?
I hope you did not spend time and money on that….😊
I work with dry ice and this is -78 C. And this is really cold, can't imagine standing in -110 - 140 is pleasant. Not sure i'd put myself through this!
I know some guys using ice baths during the Tour. They are willing to sacrifice the 'gains' from acute inflammation if it means they can be fresher the next day so they can work hard for the team. The reality is, they still come out of that with an *enormous* supercompensation boost a few weeks later so it probably won't hurt the adaptation too much if the training load is very high.
If it's timed right, you can allow the acute inflammation to take its course and do the cryo therapy afterwards. I do my cold water immersion a few hours after workouts.
Im now it this question either do it cryo regulary or not , have been twice and honestly did not noticed big changes (my cryo sessions was an hour after workouts which You said is worse scenario) After Your video i guess i will stick to the morning cold showers and not spend so much money to use cryo often. Next thing i would love to see TR video about, is IR-sauna. Many opinions, some people say its like a legal blood doping but i would rather hear that from TR staff than from the guy who want my money at first :) Thanks for a great material ;)
I go the other direction. I never have to deal with lack of heat in a race. I only train heat adaptation. And by train I mean sit in my hot tub every night lol......but it works 😉
or just a cold shower
I ride outside in the winter, does this count....
I always wondered about this, thanks for the video! Btw have you heard this stuff about NTA helmets vs CPSC? I see helmets like xnito and bern hudson are way safer than most cycling helmets
Cryotherapy is silly. After your ride take a cold shower in the summer and a hot shower in the winter. That will work just as well.
Great vid as always but for me I’m pretty low body fat already and live in the uk.. I think this would kill me off 😅🚴👍
Would rather call it legal recovery enhancement. Heat exposure is more like legal EPO 😅
Never go full-cryo
Great video 🤘
Tried it 3x a week for a month, didn't notice any difference in cycling or recovery, but no migraines that month which is not normal for me.
Training is getting out of hand, this is nuts.
Multimillion dollar company can't pay an MD for credible information?? Still a popsicle stick show..............
That makes zero sense. 1) MD's aren't generally going the go to source for the latest research on athletic performance, maybe a PhD in a relevant field. 2) This a short summary of literature review of research by... PhD's in relevant fields. 3) The podcast and videos like this are part of TR's marketing efforts... this particular one is basically a public service they are doing, nothing in the video furthers their product, it's just to improve their brand recognition and foster good will towards their company by giving you some free quality information.
MD in nowhere near sports physiologist/enthusiast in expertise on endurance training specific science