Freeze Your Way to Faster Recovery: The Icy Secret Every Mountain Biker Needs to Know!

Mountain biking down trails, conquering challenging terrains, and feeling the adrenaline rush is all part and parcel of the reason we all love mountain biking Right?  But, as every mountain biker knows, this fun often comes with its share of muscle aches and pains and the occasional injury. Enter the reason I have started doing ice baths - the chilly remedy that many are swearing by. I have succumbed to the hype. Let’s explore why, after a long day on the trails, you might want to consider hopping into this frosty tub with me. mmm metaphorically that is the tubs are definitely not built for two.  Most of my friends think I have lost my mind but here is my research into why we all need to be hopping into an ice bath. 

1. Alleviating Trail-Induced Muscle Soreness

Tackling steep mountain bike trails and navigating rocky paths demand a lot from our muscles. This exertion can lead to the dreaded Delayed Onset Muscle Soreness (DOMS), that all-too-familiar stiffness after an intense ride. 

How ice baths can help with DOMS- Ice baths constrict blood vessels, effectively flushing out waste products from muscles and reducing swelling. Once you're out and warming up, increased blood flow speeds up recovery, prepping us for our next biking adventure.

2. Combatting Inflammation

Mountain biking can strain joints and muscles, leading to inflammation. We all know this we ride hard and our bodies know this. Ice baths temper the body's inflammatory response post-ride. By curbing excessive inflammation, you're in a better and more recovered position for your next ride.

3. Promoting Healthy Circulation

Enduring the cold of an ice bath challenges the body, drawing blood to the core. Once the chilly ordeal is over, oxygen-rich blood surges back to your muscles, revitalizing them and speeding up the recovery process. This is great training for winter rides. Especially here in the Scottish highland when riding in minus figures is the norm. If you don't your wont ride much in the winter. 

4. Building Mental Grit

Mastering mountain biking trails requires a lot of mental power, and so does diving into a tub of icy water. This practice can bolster mental resilience, aiding you in pushing through challenging parts of your rides. when your mind is strong your body is strong right? 

5. Upping Immunity

Being an all-weather mountain bike rider you need a robust immune system, especially if you are biking in varying weather conditions like we have here in the UK. Cold exposure, like ice baths, can stimulate the immune system. Over time, this might mean fewer sick days and more days on the trails. win-win

6. Deep Sleep for Deep Rides

Quality rest is essential after intense rides to rejuvenate and recover the body. The soothing after-effects of an ice bath can lead to a restful night's sleep, ensuring you're energized for the next day's biking challenges.

7. Refreshing Skin After a Muddy Ride

Beyond muscle recovery, there's a bonus! After a muddy ride, an ice bath can cleanse and tighten skin, giving you that post-trail glow. It also benefits the scalp, making hair appear shinier. We all know how biking in all weather can affect your skin hair and nail so why not give it a try. 

Taking the Cold Trail

If the idea of an ice bath feels as daunting as a tricky downhill tail, start with baby steps. Gradually lower temperatures and begin with shorter durations in the tub. As with any new regimen take it slowly and if you have any medical conditions check with your GP that ice baths are ok for you. 

We all know that to be a good mountain bike we also need to take health and ensure efficient recovery is paramount to keep the adventure going. So, after conquering those challenging trails, consider giving your body the icy treat of an ice bath I have been and it's working for you. Your muscles, mind, and body will thank you. If you would like to hear more about my personal journey with ice baths let me know. 

Beyond Biking: Fun Fitness Routines Every Mountain Biker Should Try

We all know the thrill of hitting a hard techy mountain bike trail for the first time, feeling the wind against our faces, knowing we rode it well and it just felt good there is nothing better right? That buzz of adrenaline. But did you ever consider sprinkling a little variety into your mountain bike fitness routine? Not only can this be a blast, but it can also enhance your biking skills and overall well-being. There a reason you see all the professionals hitting the gym and gym classes. It is there job to know what to do to find the gain on the bike. 

Let's dive into some exciting exercises that every mountain biker should give a go!

1. Yoga 

Before you laugh and skip ahead, hear me out! Yoga isn’t just about finding your inner zen; it's fantastic for flexibility and core strength. Imagine gliding over those rough roots or making sharp turns with enhanced agility. Plus, the relaxation techniques can help with post-ride muscle recovery. Namaste to that!

2. Swimming 

Swap the rugged trails for some refreshing laps in the pool. Swimming offers an excellent full-body workout, emphasizing cardiovascular endurance and upper-body strength. It's the perfect complement to your leg-intensive biking sessions and can help balance out muscle development.

3. Rock Climbing 

Want to keep the adrenaline flowing? Rock climbing will surely get your heart racing! Not only does it provide an intense upper body workout, but it also enhances grip strength and problem-solving skills as you figure out your best path up the wall. Trust me this one is a good all-round strength gainer. 

4. Pilates 

For mountain bikers keen on enhancing core strength and posture, Pilates is your new best friend. Those intricate moves and holds can seem deceptively simple, but you'll soon discover they pack a punch. A strong core can translate to better bike control and reduced fatigue during long rides. win win win right? 

5. Trail Running 

If you love the outdoors, but your bike's in the shop or you fancy a change of pace, trail running is a fabulous alternative. You'll still enjoy nature, navigate varied terrains, and give those legs a different kind of challenge. 

6. Jump Rope 

This isn't just a childhood pastime! Jump roping is fantastic for boosting agility, footwork, and coordination. Just 10 minutes can get your heart pumping and work on those calf muscles, giving you an edge during your next biking adventure. if it's good enough for Tyson Fury its good enough for you. 

7. Dance Classes

Yes, you read that right! Whether it's salsa, hip-hop, pole, or ballroom, dancing can be an exhilarating way to stay fit. It aids in coordination, rhythm, and balance - all essential skills for navigating mountain trails. 

8. CrossFit 

For those who crave high-intensity workouts, CrossFit combines weightlifting, aerobic exercises, and high-intensity functional movements. It's all about building strength, flexibility, and stamina, a potent combination for serious mountain bikers. You will see a lot of the professionals hitting the cross-fit classes in the off-season.


So, while mountain biking will always be our first and forever love, it's both fun and beneficial to mix things up occasionally. Trying out different fitness routines can offer fresh challenges, prevent burnout, and address different muscle groups. Who knows? You might discover a new passion or at the very least, return to your bike feeling rejuvenated and stronger than ever! being stronger on your bike helps you stay on the trails longer and there is nothing better than being on the trails right?