Let's talk ice baths....

Ice baths are wonderful. Here's how I do them.

Get in tub.
Run cold water (all the way cold, no hot).
Fill up to almost cover the tops of thighs.
Dump bags of ice in.
Sports phys guys say 20min. is the amount of time you should stay in.

I find 2 regular size bags of ice is great, or 1 big one from Sam's (20lbs).
If you run the water and dump ice, then get in, you'll hate your life. Getting in while the water is running helps, its not such a shock to the system.

I personally love icing my sore parts.  Especially injured parts.  I have done a 45 degree bath (put 5 lbs of ice in it, but it all melted before I got in), but there is a part of my anatomy that I cannot bring myself to plunge into 32 degree water.  I don't ice bath until I have cooled off and/or stretched after a hard workout.

I find that combining a lot of icing with NSAI has been helping my muscles and joints survive the pounding that 220 lbs has done to my body.

I am not really sensitive to temperature extremes, and in my other hobby, fly fishing, I love to wet wade (no boots) in 55 degree water for hours on end.

I'm sure that everyone has had success with them, but I've never used them (tried twice, no success .... too damn cold for my Aries blood!!)

With increased training load comes an amazing ability by the body to manage recovery.  I am personally of the mindset to let the body do its thing along with rest, recovery sessions and proper nutrition.

YMMV.  Have at it if you want and everyone has given great suggestions on how to do them.  I would just throw out that they aren't really "necessary" if you aren't nursing an injury.  Just my opinion.

I used them only after strenuous workouts.  If my muscles are going to be sore, then into the ice bath I go.  Ice baths help recovery time.

I use ice cubes from my freezer, usually dump in the entire tray.

Don't worry about how much ice, worry about temperature.  Ideally, you should be somewhere between 45 and 60 degrees F.  I like mine 55 degrees.

You need the water to cover whatever part of your body (legs) need it.  In my bathtub I only need a few inches.

Soak for 10 minutes, no longer than 15.  After that, icing can have negative effects.

They're worth taking.  But you'll live without them obviously.  The best time to take them is after a hard workout, when you're going to have another hard workout in the near future.

(Protein also helps recovery....and doesn't hurt as bad as freezing water)  Might as well do both though.)

Ice baths are great after long workouts.  I have done them after long runs (16+ miles).  Its a great way to deal with inflamation after all those miles.  Its like icing your entire legs all at once.

I fill tub and get in while water running (all cold).  I let it get to where it just covers my legs and then start adding the ice.  I stay in about 15 minutes or so.  Its really not that bad after the first shock and it definitely helps!  Seems to refresh my legs and cuts down on soreness later in the day.   (You will know it helps when you start looking forward to it during the last couple miles of a run)

I happen to think they work well in making me feel less like death the day after a long run. But that could be because I'm still new to this, so all that stuff helps me recover better. I suppose it's less of a big deal for all you seasoned athletes.

pretty much the same as everyone else.. It took me a while to start in the tub with the water running then add in the ice...nice tip...

I notice it helps my ankles a lot the next morning,

I've never done it.

 I find a nice shower afterwards seems to be fine.

Also making sure I cool down properly.  Walking around keeps me loose. 

Brrrr.  You all are making me cold just reading.    I think I've got a few months yet until I hit a 10 mile run and have to try an ice bath.   Maybe there's an advtange to be a tri newbie. 

Todd

While I agree they aren't necessary, they do help a lot, at least for me. I stretch right after my run, buy 20 pounds of ice and grab whatever is in the freezer. I get in the tub in shorts, a fleece top and socks (sometimes two pairs), turn on the cold water and then add the ice when the water gets about halfway up the legs. I sit in it for 20 minutes.

I used to shower first, then ice and get out, but then my legs stayed cold all day so I have started icing first, then showering. I have a significantly lower amount of pain the next day as a result.