Recovery Recommendations

kurshing

 I have access to a nice dry sauna, steam room, and hot tub at my gym.  In the past, I have used the hot tub occasionally to relax and do some light stretching. 

Any have experience with god uses of these premises for purposes of recovery?  Maybe a routine or some kind of 'science' to back up an effective approach?  How often, how long, etc?

 

 

Paul Hough

I have no experience with the sauna or steam room, but I've always liked hot tubs to relax then stretch my legs while they are warm...typically 15-20 mins total.

rtagher

There are some studies which show improved/faster recovery of muscles in cyclists using traditional hot water baths as opposed to ice baths. Not real hard data, but subjects reported less soreness using this approach. I'm new to triathlon, but I do use hot tub or regular baths after my longer runs when marathon training. I also like to stretch in the sauna after workouts if time allows, but have no science behind it, it is just easier for me in there. I use ice locally for joint/bone pain or injury, but never liked the idea of getting into an ice bath.

jhbinsc

well it worked for Bowermna and The  Men of Oregon! In the 60's anyway....

Bruce Thompson

2X what Paul said.  For me, during the OS, Monday is almost always a hot tub day.  15-20 minutes then stretching while still in the hot tub..  I might swim EZ for 20-30 minutes max, practicing drills and my best technique, before getting in the hot tube, but I really try to use Monday and the hot tube to relax and recover.  It sure helps to get me ready for the workouts for the rest of the week.  Not much experience with a sauna, but I have used the stream room for 15 minutes once or twice/week usually in late Spring to help get use to upcoming heat/humidity of Chicago summer.

Al Truscott

 No science' just experience ... Decades of no injuries from weight lifting or swimming doing: stretch x 5-10 minutes in sauna before lifting; sauna or hot tub after swimming.

matthewbward

FWIW, I found this online that has been helpful to me: http://www.amateurendurance.com/community-submissions/article/daily-stretch-routine/
I'm trying to get better and more committed to stretching; it's something I've always ignored. I'm guessing you could that routine in the sauna if you wanted.

jhbinsc

Wow. Very thorough. I focus on lower body but looks like I need to add some upper body stretches. Thx

[Deleted User]

Personally, I just like getting into a hot shower (except while it's summer) after a run/ride. The heat really helps me relax, and it sure beats plunging myself into another 15 min of torture in an ice bath!

Coach Rich

My post long run routine this summer was:

• I walk about the last 2-3 minutes of my run, always running from/finishing at home.
• Dump a bucket of ice in the tub and fill with cold water.
• Make a smoothie -- about 600-700cals with protein.
• Sit in ice bath and drink smoothie. Surf the web on my iPhone vs just sitting there waiting to start shivering . Do that about 10-15'.
• Hot shower
• Toss on my bitchin' $25 walgreens compression stockings
• Lay on the couch about 20-30' with feet up.
• Keep the compression stockings on the rest of the day...but wear long pants if I'm going to leave the house

jhbinsc

I've been doing nearly the same thing. The only heat is from the hot shower after I freeze my lower body and I stay in hot shower a good 15 minutes. I don't stretch until after I've warmed up and go to take dogs for a half hour walk so I'm warm and muscles are looser. Guess I'm in good company.

kurshing

I do a little dynamic stretching pre-workout as I don't believe static stretching does anything but hinder your workout if used pre-workout.

I have never done the ice bath...honestly, it seems very difficult for me to mentally deal with. Does it suck that bad?

Glad to know others have utilized the hot tub and sauna, especially for stretching. I do it there instead of saving it for the house...and I have a hard time sitting still in the heat anyways.