This article looks at the effects of a quick ice bath on repeated sprint cycling performance
What’s the deal?
Sports performance often declines in the second half of a game. Could a quick ice bath at half time prevent this reduction in performance in terms of energy and power output?
What did they do?
Scientists simulated a typical team sport scenario using a stationary exercise bike. The study consisted of two 40-minute “halves” with repeated sprints, active recovery and rest. 10 participants took part and at “half time” had either passive rest at room temperature or 2.5 minutes in an 8°C ice bath. The second half performance was then assessed.
What happened?
Energy and power output declined in the second half when participants had passive rest at half time. In contrast, energy and power output were preserved in the second half following a 2.5 minute ice bath.
What can you tell me about the people?
All participants were male, with an average age of 22 and were members of football or rugby sports teams. Participants were fit and had healthy VO2 Max values.
What else should I know?
Participants were in a seated position and immersed up to chest level during the ice bath. A 5 minute ice bath produced a similar benefit. Although this study used cycling to simulate a team sports environment, there is good evidence to suggest that this method is a good substitute.
What will I do differently?
Although I thoroughly dislike ice baths, I would actually try this in order to preserve my second half performance! Now I just need to get my hands on a portable ice bath!
Acknowledgements
This research was published in December 2019 by M Egaña and colleagues from the University of Dublin, Ireland.
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