I take cold showers every morning.

They focus me. I feel more awake. I am more energised.

But what is cold water therapy?

The Main Feature

Leg one: Cold water therapy for running

Running is a high-impact endurance activity that places significant stress on the muscles and joints. Cold water therapy after running sessions has been found to provide several benefits to athletes, contributing to their overall performance and recovery.

One of the primary advantages of cold water therapy is its ability to reduce inflammation. Intense exercise induces micro-damage to the muscle fibers, leading to an inflammatory response as part of the body's natural healing process. Cold water immersion helps constrict blood vessels, reducing blood flow to the muscles and decreasing inflammation. By minimizing the inflammatory response, athletes may experience faster recovery and a reduction in muscle soreness, allowing them to resume training more quickly.

Furthermore, cold water therapy stimulates the release of anti-inflammatory cytokines, which are signaling molecules that aid in the repair of damaged muscle tissue. This promotes the growth of new cells and contributes to muscle recovery. By facilitating the repair process, athletes can enhance their muscle resilience and reduce the risk of overuse injuries.

In addition to these benefits, cold water immersion has been shown to enhance cardiovascular function, which is crucial for endurance athletes. Exposure to cold water triggers vasoconstriction, narrowing the blood vessels, and increasing blood pressure. This physiological response activates the sympathetic nervous system, leading to increased heart rate and cardiac output. As a result, more oxygen-rich blood is delivered to the working muscles, improving endurance and overall running performance.

T-1: Mental Preparation

Leg 2: Cold water therapy for cycling

Cycling is another demanding endurance sport that requires sustained effort and places stress on the muscles and cardiovascular system. Cold water therapy offers several potential advantages to cyclists, contributing to their performance, recovery, and overall well-being.

One significant benefit of cold water therapy for cyclists is the reduction of exercise-induced fatigue. Prolonged cycling sessions can lead to muscle damage and the accumulation of metabolic waste products, such as lactate, which contribute to fatigue. Cold water immersion helps minimize inflammation and reduce the production of free radicals, which are associated with exercise-induced muscle damage. By limiting muscle damage and oxidative stress, cyclists may experience reduced fatigue and enhanced muscular endurance during their rides.

Another advantage of cold water therapy is its impact on thermoregulation. During long cycling sessions, athletes can experience overheating due to the increased metabolic demands and external heat exposure. Cold water immersion can effectively cool down the body's core temperature, allowing cyclists to maintain optimal performance for longer durations. By managing body temperature, athletes can improve their overall performance and avoid potential heat-related complications.

Furthermore, cold water therapy assists in the removal of waste products from the muscles. As cyclists engage in intense exercise, lactate accumulates in the muscles, contributing to muscle fatigue and discomfort. Cold water immersion promotes the removal of lactate and other waste products, accelerating the recovery process and reducing muscle soreness. Additionally, the hydrostatic pressure of the water can aid in reducing swelling and joint stiffness, further enhancing post-exercise recovery.

T-2: Gear we’re using

• Anker Life Q30 Hybrid Active Noise Cancelling Headphones. Buy here.

• PhD Nutrition 100% Plant Vegan Protein Powder. Buy here.

Shop natural supplements formulated to enhance performance: 

🌱💊 542 Performance Nutrition Daily Green’s ultimate super greens capsules are a perfect blend of superfoods, vitamins, minerals and wholefood-sourced ingredients enhancing your immune system to help you perform in training.

🍄 542 Performance Nutrition Mushroom+ capsules are single-ingredient, high-strength mushroom supplements, helping you deliver energy to your body for training.

💪 542 Performance Nutrition Marine Collagen is the highest quality, and most bioavailable source of collagen available, helping to provide structural integrity to joints and bones.

💤 542 Performance Nutrition Ashwagandha+ (KSM66) is formulated with Cordyceps & Ginseng to help combat stress and adrenal fatigue, while also supporting the immune system, energy levels & mental performance. 

🏋️‍♂️ 542 Performance Nutrition Plant Protein delivers 17g of premium vegan protein per serving with just 1.5g of carbs, 88 calories & no artificial sweeteners.

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Leg 3: Practical considerations & usages

Implementing cold water therapy into a training routine requires careful consideration and attention to certain practical aspects. Here are some key points to keep in mind:

1. Temperature and Duration: The ideal water temperature for cold water therapy typically ranges between 10 to 15 degrees Celsius (50 to 59 degrees Fahrenheit). Athletes usually immerse themselves for 10 to 15 minutes, although individual preferences may vary. It's essential to strike a balance between effectiveness and personal tolerance, ensuring that the water is cold enough to induce the desired physiological responses without causing excessive discomfort or potential harm.

2. Gradual Adaptation: Athletes should introduce cold water therapy gradually into their training routine. Starting with shorter durations and gradually increasing exposure allows the body to adapt to the cold stress. This approach helps prevent adverse reactions, such as cold shock or hyperventilation, which can occur when individuals are not accustomed to the sudden temperature change.

3. Safety Precautions: While cold water therapy offers numerous benefits, it may not be suitable for individuals with certain medical conditions, such as Raynaud's disease or cold allergies. It is crucial to consult with a healthcare professional before incorporating cold water therapy into your routine. They can assess your specific situation, provide tailored advice, and ensure that the therapy aligns with your overall health goals.

Conclusion

Cold water therapy has gained recognition as a valuable tool for optimising performance and aiding recovery in endurance sports, specifically running and cycling. By reducing inflammation, promoting muscle repair, enhancing cardiovascular function, reducing fatigue, improving thermoregulation, and aiding in the removal of waste products, cold water therapy offers a range of benefits to athletes. However, it is important to approach cold water therapy with care and seek professional advice when necessary. With the right implementation and understanding of its scientific reasoning, cold water therapy can be harnessed effectively to support athletes in their pursuit of excellence.

Aid station: Listen as you recover

• Huberman Lab: Using deliberate cold exposure for health and performance. Listen here.

WOTW: Workout of the Week: 15 km Run

Introduction to the Workout: This 15 km run workout is designed to challenge your endurance and improve your cardiovascular fitness. It includes a warm-up to prepare your body for the main set, followed by a challenging main set to push your limits, and concludes with a cool-down to help your body recover.

Warm-Up:

1. Easy Jog: Start with a 5-minute easy jog at a comfortable pace to warm up your muscles and increase your heart rate.

2. Dynamic Stretches: Perform a series of dynamic stretches, such as leg swings, walking lunges, high knees, and arm circles, to improve flexibility and mobility.

Main Set:

1. Steady Pace Run (8 km): Maintain a steady pace throughout this portion of the run. Aim to run at a pace that feels challenging but sustainable for the duration. Monitor your heart rate and try to keep it within 70-80% of your maximum heart rate (MHR).

2. Interval Training (4 km):

   • Interval 1: Run at a fast pace for 1 km (80-90% of MHR). Push yourself to go slightly faster than your steady pace.

   • Recovery 1: Slow down to an easy pace for 500 meters to recover and bring your heart rate down.

   • Interval 2: Run at a fast pace for 1 km (80-90% of MHR), aiming to maintain or slightly improve upon your previous interval pace.

   • Recovery 2: Slow down to an easy pace for 500 meters to recover.

Cool Down:

1. Easy Jog: Finish the workout with a 5-minute easy jog at a relaxed pace. This will gradually lower your heart rate and help your body recover.

2. Static Stretches: After your jog, perform static stretches for the major muscle groups, holding each stretch for 20-30 seconds. Focus on your legs, hips, calves, and upper body.

Note: The mentioned heart rate percentages are general guidelines and may vary based on individual fitness levels and goals. It is recommended to use a heart rate monitor or fitness tracker to track your heart rate during the workout for a more accurate assessment of your effort. Adjust the pace and intensity as needed to suit your fitness level and listen to your body throughout the workout.

Thank you for reading this weeks newsletter.

You can keep up with us daily on Instagram here.

DM me on Instagram personally if you're London based - we're always out for group runners & rides. Connect here.

Have a great week,

Robert