Are cold showers/ice baths actually effective for endurance recovery?

Alright, I've seen all the influencers and pro athletes dunking themselves in ice baths after workouts, and the talk about cold showers for recovery. But is there any real, tangible benefit for us regular folks doing endurance training, or is it mostly mental toughness and placebo?

I'm putting in some serious miles on my bike and track, and recovery is always on my mind. Soreness is a given, but if a quick dip in freezing water could genuinely speed up muscle repair or reduce inflammation, I'd consider it. But I'm also not keen on freezing my bits off for no good reason. I've heard conflicting things about whether it's good or if it can actually hinder some adaptations.

So, for those of you who have tried it, what's your take? Does it make a noticeable difference in how you feel the next day? Is it worth the discomfort, and are there specific protocols you follow? Or is it just another fitness fad that'll pass?