Practical Application Suggested Contrast Temperatures Utilizing contrast temperatures is more an art than a science and depend on the facilities available to the athlete. The literature suggests hot/cold of 30-300 seconds of one temperature extreme followed immediately by 30-300 seconds of contrasting temperature and repeat for four to thirty minutes (Wilcock et al, 2006). This information while useful does not give practical examples athletes can use. Following are some suggested routines that over the years have worked well to re-invigorate athletes and coaches alike. Hot & Cold (A) Hot (comfortable) for 2 minutes followed by cold (as possible) for 30 seconds and repeat 6 to 10 times. Hot & Cold (B) Cold (as able to stand) for 1 minute followed by hot (as comfortable) for 30 seconds repeat 8 to 10 times.
Water Pressure (Hose) Cold water hose applied for 45 seconds to each leg and 30 seconds to each arm followed by a warm shower for 30 seconds each leg and 20 seconds each arm. Repeat 5 to 7 times.
Sauna/Cold Plunge (use at least one hour after training) Start with a warm to cool shower for 3 to 5 minutes and then towel dry. Use the dry sauna for approximately 7-10 minutes followed by a cold plunge or cold shower for 15 to 30 seconds then rest with feet up for 5 minutes. This routine can be repeated three times before a day off and should only be repeated once before a training or competition day. Finish with warm shower for three to five minutes.
Rule # 11-Relaxation
Learning to recover and relax is a great advantage for optimizing high performance. Relaxation exercises that assist in relaxing the mind as well as the body may help decrease stress related fight or flight chemicals. They can also assist in acute and chronic stress management. Recharging the batteries or refilling the energy tank helps you regain your physical and mental strength to train or compete at a high level. To get the best results in relaxation try a different combinations of techniques, and see what works for you. There are many different ways to relax and everybody has individual preferences. It is best to combine a couple of your favorite relaxation techniques and get into a personal routine. Physical relaxation can include sauna (see recovery menu above), slow running, walking or massage. Other relaxation techniques include progressive muscle relaxation, autogenic training, controlled breathing, yoga, stretching or imagery. www.sirc.ca
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HP SIRCuit Winter 2013