Is an 8-10min Cool Down Really Necessary ?

[masking_agent]

Is that 8-10min cool down period after a hard effort I hear most coaches preaching really necessary ? I see the pros blast through the finish line , hand their bike off , grab a towel and head into the team bus. No cool down there ? So is it really necessary ?

 

[Master50]

They prefer the 30 minute massage at the hotel. It serves a similar function but is much more relaxing and in the hands of a skilled masseuse it is likely more effective.

 

[42x16ss]

I'd say that it's also because they are struggling not to pass out when they cross the finish line. Especially GC riders after an important TT or MTF.

 

[brianf7]

Is that 8-10min cool down period after a hard effort I hear most coaches preaching really necessary ? I see the pros blast through the finish line , hand their bike off , grab a towel and head into the team bus. No cool down there ? So is it really necessary ?

3-5 min is enough after a big hard sprint stops blood pooling in muscles .
but often you need to clear the road and get off the bike quick.

 

[Granville57]

You will see the pros doing a cool-down, on a trainer, after a Time Trial though.

 

[Boeing]

race day it is anything goes but you can bet they cool down training every day

 

[DirtyWorks]

Yes.

Is that 8-10min cool down period after a hard effort I hear most coaches preaching really necessary ? I see the pros blast through the finish line , hand their bike off , grab a towel and head into the team bus. No cool down there ? So is it really necessary ?

The pros have massage later that day. Wise riders will be warming down a little later depending on the event.

For us mortals without access to daily massage, the warm-down improves recovery and minimizes soreness.

 

[mad black]

Is that 8-10min cool down period after a hard effort I hear most coaches preaching really necessary ? I see the pros blast through the finish line , hand their bike off , grab a towel and head into the team bus. No cool down there ? So is it really necessary ?

Cool down prevents lactic acid build up and aids recovery. No one is forcing you to do it but you should.

 

[Martin318is]

when you stop heavy exercise, it takes a while for you to stop breathing heavily. That is because your muscles are still calling for fuel and churning out waste products for a little while even though you have stopped. Your body has been pumping blood to the extremeties (legs) very hard and the legs themselves help this through one-way valves in the veins.

What seems to happen when you stop and sit down is that your heart is still pumping blood hard to the legs but the legs are nolonger assisting to return this blood to the lungs for new O2 and to expell the CO2. This then will heighten blood pressure in some areas and limit it in others.

For me, this ends up meaning that after a REALLY hard effort like a track sprint or kilo, if I don't keep moving for 5mins or more afterwards I can be at risk of fainting.

but hey, maybe thats just me. Either way, continuing to move afterwards will help your legs in particular get rid of the waste from the exercise and I think therefore mean you are less fatigued the next day

 

[Alex Simmons/RST]

Cool down prevents lactic acid build up and aids recovery. No one is forcing you to do it but you should.

BL does not "build up" when doing nothing, and will clear quite quickly of its own accord once you stop vigorous exercise.

A very light spin can marginally increase the rate at which blood lactate is cleared however the evidence on this supposed benefit is equivocal in any case. Typically the time between exercise bouts is way longer than what the body will need to passively reduce BL to resting levels anyway.

Reducing BL levels is not the main reason for warm downs.

Active recovery is meant to help reduce muscle soreness and DOMS (which are unrelated to BL) and improve range of motion after exercise. However, the evidence is mostly anecdotal. There isn't anything to suggest it is harmful to performance either.

It's pretty much just a nice way to wind yourself down, perhaps finish off gels/sports drinks/food you haven't taken on board during hard exercise and feel good rather than smashed when you get off the bike!