A study at 15 triathletes, performed at the 2014 Ironman Kona triathlon World Championships, demonstrated a core temperature at the end of the race of 38.55°C (101.39°F). But 1 hour after finishing the race, triathletes were still in an hyperthermic state with a core temperature that even increased during this 1 hour to 38.65°C (101.57°F). In this study, the persistent elevation of the core temperature for at least 60 min after the race represents a somewhat surprising and novel finding. After cessation of exercise, the rate at which the body produces heat decreases while the mechanisms used to dissipate heat remain in operation until the core temperature returns to its normal level. Apparently the bodies normal thermoregulatory system was not capable of reducing the core temperature in these 15 highly trained triathletes after the Ironman Kona circumstances. (*30)
Post-cooling is strongly advised in warm conditions. But also in moderate conditions post-cooling is beneficial, for several reasons:
1) Muscle Damage and Inflammation Reduction
Cold-water immersion (CWI) reduced markers of muscle damage such as creatine kinase (CK) and lactate dehydrogenase (LDH), both after exercise in heat ánd moderate conditions. It also reduces inflammation and muscle soreness by slowing down inflammatory processes, which supports muscle repair after endurance activities like triathlons. (*31), (*32)
2) Reduction in Metabolic and Neurological Fatigue
Post-cooling can mitigate neurological fatigue by stabilizing the CNS (Central Nervous System), even when the ambient temperature is not extreme. It also significantly improves recovery by reducing perceived muscle fatigue and enhancing blood flow, even in moderate climates. This is particularly beneficial for endurance athletes whose recovery depends on CNS as well as muscular recovery. (*33), (*34) Post-cooling also reduces cortisol, a stress hormone which is often elevated after endurance activities and that hinders muscle repair, regardless of environmental temperature. (*35), (*36)
3) Cardiovascular Recovery and Heart Rate Normalization
Post-cooling can aid in returning heart rate and blood pressure to baseline more quickly, even when training in mild conditions. This reduces overall cardiovascular strain, allowing athletes to recover more effectively for future sessions. (*37)
4) Minimizing Core Body Temperature and Perceived Exertion
Post-cooling reduces both core body temperature and perceived exertion, even in moderate climates. This helps athletes feel less fatigued and more prepared for the next training session. (*38)
These studies collectively highlight the physiological and biochemical benefits of post-cooling. They emphasize that cooling after intense workouts, such as those involved in triathlon training, helps minimize muscle damage, reduce inflammation, improve cardiovascular recovery, and optimize hormonal responses—all of which contribute to faster recovery so future trainings are more effective. These benefits exist in both warm ánd mild conditions.