I have never taken an ice bath. It’s true. I’m sure I should have on many occasions, but I don’t like cold water. Not in the slightest.
The goal of an ice bath is to reduce inflammation following a workout. But, we now understand from research that inflammation may actually help promote recovery and training adaptations. Moreover, reducing inflammation may inhibit fitness gains.
So, where do ice baths fit in?
The Nike Oregon Project actually changes their use of ice baths depending on the group’s current phase of training. In the adaptive phase, when the athletes are trying to derive as much benefit from workouts as possible, they do not take ice baths. For the average runner, this is the phase when you’re hitting your hardest workouts after a gradual build-up, and before the taper (or the last two weeks of training before a goal race).
In the restorative phase, when athletes are preparing their bodies for competition, they do use ice baths. This is because in the last two weeks of training, you’re not looking to enhance fitness from a workout, but rather to feel as fresh and strong as possible.
The takeaway: Don’t take ice baths after your hardest workouts, or on a daily basis. Use ice baths in the final weeks of your training to help your body feel rested and strong for race day.
In other news, I had INSANITY today which reminded me that I never updated you on how my Fit Test went on Monday. It went super well! Much better than I expected! Look!
Yep! I beat each of my previous numbers! Woohoo! I am not sure how I’m going to do that again next week!
Quote of the Day:
“Happiness is loving what you do.” -David Myers
I wasn’t a fan of these muffins. I still have my favorite cornbread recipe and this one isn’t it.
Honey Corn Muffins
- 8 tablespoons unsalted butter, very soft
- 1/4 cup granulated sugar
- 1/2 teaspoon salt
- 2 large eggs
- 1/2 cup honey
- 1 cup milk
- 1 1/4 cups cornmeal
- 1 cup all purpose flour
- 1 tablespoon baking powder
Adjust oven rack to middle position and preheat to 350°F. Lightly grease a 12-cup muffin pan. Whisk butter, sugar, and salt in large bowl until light and creamy. Whisk in eggs until combined. Whisk in honey and milk.
Add cornmeal, flour, and baking powder to the bowl, then whisk until combined. Pour batter into muffin cups and bake until golden and set, about 20 minutes. Let muffins cool in pan for 10 minutes, then remove from pan to cool on wire rack (see note).
To make the honey butter, stir softened butter and honey until combined. Serve.
Courtesy of Serious Eats