Ice Baths Help Recover – It’s painful, but worth it!

According to research, ice baths can be helpful — at least in comparison to doing nothing. In a new report in The Cochrane Library, researchers at the University of Ulster in Ireland pooled data from 17 studies involving 366 people, many of whom sat in ice baths for several minutes after cycling, running or lifting weights. Compared with passive rest after exercise, a short bout of cold therapy reduced soreness by 20 percent, the researchers found.

I have seen good results from ice bathing, especially last year when I was suffering from severe IT band syndrome. I don’t recommend staying in the water for very long, generally 7-10 minutes seems to be effective for me. 

Another benefit I noticed from taking ice baths last year was that my tolerance for cold water swim training for triathlons were much better, specifically Bear Lake which is typically very cold, felt much warmer.

Another more subtle benefit from it I feel, greater mental toughness.

As the NY Times article states, there isn’t a ton of research on all the benefits nor side effects, but from my personal experience I have seen great results. 

Happy shivering!

Ice Baths Help Recover – It’s painful, but worth it!

Progressive Cadence Spinning Class

This profile focuses on a progressive transition from a lower cadence of 65 RPM up to 90 RPMs, and repeats 3 times. Throughout the class I asked them to focus on one thing at a time such as relaxing the shoulders, using the hamstrings to pull through the bottom of the pedal stroke, etc. 

Details

  • 18 songs
  • Length: 76 minutes
Progressive Cadence Spinning Class - Profile.pdf
Uploaded with Skitch!

Profile and song details on Google Docs

Playlist on Grooveshark

Credits: I took a variation of this concept from a similar class created by Lisa Mueller

Spinning Class – Feb. 15, 2012

Here is the playlist I used last week in a few spinning classes I taught. We spent most of the time focused on aerobic base-building but we did jump into some strength building and high intensity intervals.

  1. Warm-up
  2. Increased cadence, continuation of warm-up
  3. Steep, out of saddle, short climb
  4. Long endurance set
  5. Intervals
  6. Full recovery
  7. 2nd long endurance set
  8. Fast flat recovery
  9. Climb, part 1
  10. Climb, part 2
  11. Fast descent
  12. Cool down

http://grooveshark.com/playlist/Spinning+2+15+12/67393818

Spinning Class – Camp Williams Profile

Last Saturday I went on a great ride with a group from Union Park area down to Camp Williams. I had to turn around at that point while the group continued on. I took the first half of that ride and turned it into a great Spinning class profile which was approximately 18 miles.

  • 7 minute warm-up
  • 20 minute steady-state endurance interval with high cadence ranging 85-105 RPMs
  • 3 minute recovery
  • 3 minute climb with 1 minute of the saddle with a heavy gear
  • 7 minute steady-state interval with 2 sets of single leg focus @ 30 seconds per leg
  • 10 minute steady climbing
  • 3 minute intense climbing with. All out sprint for last 30 seconds
  • 5 minute Cool-down and stretch

Here’s the playlist

http://grooveshark.com/playlist/Spinning+2+6+12/67004944

Here is a diagram to show the Spinning® (diagram source: http://www.spinning.com/spinning-enthusiasts/energy-zone-chart.asp) heart rate zones. As an estimate, here are the formulas for figuring out your maximum heart rate (MHR):

  • Men: 220 – age = MHR
  • Women: 226 – age = MHR

Please note, these are just estimates. There are several effective ways to acquire your MHR and overall health conditioning zones, such as a Lactate Threshold field test, or even more advanced, the Blood Lactate Threshold Test. Here are a few links about heart rate training:

Ultimately, over time as you train with a heart rate monitor you will see patterns and indications of where your training zones should be.

Endurance/Power Intervals Spinning Class

Today’s profile focused on staying within the endurance and strength zones, with three 4:00 minute power intervals at a specific cadence with increasingly more resistance. The last interval was the most difficult and we jumped into the high intensity zone.

Here’s the playlist:
http://grooveshark.com/playlist/Spinning+-+2%2F1%2F12/66841796