Cold and Heat Exposure: the shift I see every time
Part 1 of the Unbroken Recovery Series
I did not like cold or heat work at first. It felt gimmicky. I was the guy who believed the answer was more sessions, not more recovery.
Then I tried it after a heavy block. Two minutes in cool water. Later that evening a short, easy sauna. My head went quiet. Sleep landed faster. The next day my legs felt different. Not softer. Cleaner.
I see the same arc with athletes I coach. They say no. They try it once. Then the messages start coming in.
“I feel calm.”
“My body feels different.”
“Sleep was deeper.”
“I woke up ready to train.”
Same pattern across ages and levels. Skeptical at first. Convinced by how it feels.
What I noticed in my own training
Cold helped me downshift after stacked days. Heat helped me relax and loosen up on easy days. Used at the right time, both gave me something I could not fake with willpower. I felt ready to train again without needing to grind through fog.
What I notice in the squad
Athletes are more present at the start of sessions. Less fidgeting. Fewer complaints about heavy legs after long rides. Sleep notes improve. Morning mood settles. When stress is high, these small wins stop a wobble from turning into a week off.
What this is and what it is not
Cold and heat are tools, not trophies. They work best when they support the main job. Fuel well. Sleep on purpose. Keep strength work honest. Then use cold or heat to help the body land and reset. That is the Unbroken focus. Keep showing up after the event.
How we fold it in without making it a circus
After a race or a stacked day, a short cool exposure to help the system settle.
On easy or off days, a short sauna to relax and breathe.
Skip cold right after heavy strength if you want the full training effect.
Keep it short, keep it consistent, and listen to your body.
Why your scepticism helps
You do not have to believe me. Try it for two weeks. Short and simple. Track how you sleep, how you feel at session start, and whether your legs come back sooner. If it does nothing, stop. If it shifts your state, keep it.
The Unbroken standard
We train for availability, not optics. Cold and heat help us manage the space between sessions so we can stack clean weeks. That is how you keep moving past the event.
Want this set up around your real week
Book a Recovery and S&C Audit. We will fold cold and heat into your schedule, dial in fuel and sleep, and protect your availability so you keep training, not rehabbing.