What is Cold Thermogenesis and how can it be used to improve your cycling!

The premise of cold thermogenesis is that brief and regular exposure to natural stresses such as Cold water can improve health and body function. There have been many claims as to its effectiveness which include a reduction in inflammation, pain and improved blood flow. This is why the icing of injuries is such an effective treatment protocol. It is also claimed that you can improve immune function.

So are cold showers the future?

The key to Success with cold thermometer’s is that the body is taxed regularly, one cold shower wont turn you into a strava world beater. Studies in Polar swimmers showed a significant increase in ability to regulate body temperatures which lead to an increase in metabolic rate and thus fat loss. This is where its use can truly benefit a cyclist. A reduction in fat will lead to an increase in power to weight ratio or watts per kilo.

The process.

There is no set protocol for cold thermogenesis but a few guidelines which will help you to get the most from CT.
When beginning a course of CT you should try 3 sessions per week this will help to acclimatise your body to the process.
The temperature of the water should be as cold as you can physically manage.
Whilst submersion to the top of the neck is ideal. Success can be achieved with ice packs positioned around the neck and stomach for around 20 minutes. This is where the Brown Adipose tissue is predominately located this is the key to CT. By activating this Brown Adipose Tissue metabolism will be increased.
Duration can be increased to 30-60 minutes after adaptation although care should be taken with Ice burns.

Supplementation

To increase the activation of BAT certain foods can be used. These include dark chocolate, Turmeric, Green tea, hot peppers and Cinnamon.