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Jumping into cold water is often a shock. Those who are not yet used to a dip in the ice bath consider the mother of all regeneration measures to be agonising masochism. And yet many bikers take a dip in ice water after a race. This is because training is almost fully optimised, especially in the professional sector, and there is no way to increase the load and scope. Only the time between training sessions and competitions can be used more efficiently - if you know what you need to recover quickly and well.
But what is the fastest way for cyclists to recover? Which recovery measures are best for which type of athlete?
1. cooling: Ice, Ice, Baby
The aim of these products is to reduce inflammatory stimuli in the muscle and quickly remove metabolic products by improving blood circulation.
emcools Femur Starter Kit & Fibula Starter Kit, 139 euros each
How it works
The Austrian company Emcools offers cooling sleeves for almost all parts of the body. Attached to the calf and thigh with Velcro, the removable cool pads are designed to speed up recovery after sport and increase performance during exercise.
This is how it feels
The cooling effect feels extremely intense as the pads are literally pressed onto the muscles. It is not for nothing that Emcools recommends allowing the cooling packs to "defrost" for five minutes before use. If you wear the four cuffs at the same time, you will still feel like you're in an ice buoy after just a few minutes.
Biofreeze cold cream, 12.95 euros
How it works
The Biofreeze cold cream is applied directly to the skin and is intended to be absorbed into the muscles. The package leaflet promises "temporary relief" for back pain, strains and sprains, among other things. Available as a cream tube and as a smaller roll-on stick.
This is how it feels
The cream does not feel too cold when applied to the skin, but then quickly leads to a noticeable feeling of freshness. Applying a thick layer of cream can result in an icy tingling sensation. The roll-on stick is easier to apply. The brief cooling effect is pleasant, but could not permanently relax the tense muscles.
Alpenheat cooling towel, 14.95 euros
How it works
When immersed in water, the 30 centimetre by 1 metre polyester cloth is designed to reduce the surface temperature of the treated body area by up to 25 per cent and thus protect athletes from the loss of performance associated with overheating, particularly in the height of summer - even during or immediately after exercise.
This is how it feels
So handy that it fits in any jersey pocket, comparatively inexpensive - and yet effective. Because the Alpenheat towel also cools when dipped in warm or hot water. Thanks to its length, the cooling cloth can be wrapped around the calf or thigh muscles or even the shoulders. Also ideal as a bandana under a helmet.
What the expert says: Matthias Beck, team boss and recovery expert of the professional MTB team Superior XC
A skin temperature of around 8 to 12 degrees is ideal. If it gets any colder, the body has to use energy to counteract hypothermia, which prolongs the regeneration time. Therefore, always keep an eye on the coldness of the pads and the time of application. The same applies to gel as to all other products with chemical additives: Check the ingredients carefully before treating large areas of skin. Cooling towels are generally practical as they are portable and easy to handle.
2. compression: under pressure
These recovery gadgets promise to generate pressure, promote blood circulation and help strained muscles recover more quickly.
Reebots One, 799 euros >> available here
How it works
The Reboots boots use air pressure to create a gliding massage in the legs. This is intended to remove waste products from the legs more quickly - and thus make the legs ready for action again more quickly. Only works with a power connection. Small drawback: the difference between the six programmes is not immediately obvious.
This is how it feels
It takes some getting used to at first, but then you don't want to miss the half hour on the couch, because afterwards your previously aching muscles feel fresh again. A real benefit, especially during stage races.
cep Recovery Pro Tights, 129.95 euros >> available here
How it works
The flagship of the new Recovery product line from Cep is the extremely tight-fitting Recovery Tights, which cover the entire leg musculature. Important: ensure a perfect fit so that the pressure is evenly distributed and the joints are not strained.
This is how it feels
The Recovery Tights fit like a second skin - so it takes a correspondingly long time to put them on. The pressure on the muscles can be felt after just a few seconds, but never becomes uncomfortable. If you put the tights on for at least an hour shortly after an intensive workout, your leg muscles will feel fresher the next morning.
3. stimulation: the Stromschok
The small EMS studio for at home and on the move: anyone who gets their muscles twitching with PowerDot should not only benefit after training.
PowerDot Duo, 349 euros
How it works
Warming up muscles before exercise, strengthening them during strength training or relaxing them after exercise - the PowerDot promises a lot. And all this with just three small diodes that can be attached anywhere using adhesive pads, controlled via a smartphone app.
This is how it feels
Electroshock therapy feels more pleasant than it sounds. Difficult: There are no guidelines on how to choose the right intensity for each individual. If you turn it up too much, your legs may be more tired the next day than before. However, with appropriate fine-tuning according to the trial-and-error principle, the PowerDot helps to achieve a noticeable feel-good effect.
That's what expert Matthias Beck says:
In order to get the waste products of the metabolism out of the muscles, working in one direction, as is possible with the Reboots programmes, makes perfect sense - it works like lymphatic drainage. What's missing: getting rid of the substances! The best way to do this is through food intake, for example with foods containing chlorophyll, such as raw vegetables or wild herbs. The concept behind this is to balance acidosis with alkaline foods.
The massage effect is generally to be welcomed. Problem: The microcirculation only takes place in one muscle. The rest of the body and above all the cardiovascular system, which is included in the regeneration process during a classic roller ride, is left out.
You can find this article in BIKE 9/2019. You can read the entire digital edition in the BIKE app (iTunes and Google Play) or the print edition in the DK shop reorder - while stocks last:
