Winter has definitely hit the UK this week and with the dip in temperatures comes the likelihood of winter sniffles and flu bugs. In the article below, Patricia Schwager of Alp Cycles Coaching offers some sound advice on minimising the risk of picking up bugs over the coming weeks, to ensure your winter training stays focused and on schedule.
Winter season is also flu season and getting sick is always a setback in training. It takes time and energy to recover from a cold or flu so the best thing we can do is to avoid the flu season or getting sick all together. However, we are not living in a bubble and this means we are exposed to infections. We also can’t avoid contact with other people in our daily life routine.
Our immune system is here to protect us from getting sick. However, after intense training, our immune system is stressed and can’t protect us as well as usual (open window). That ‘open window effect’ has a duration of 3 to 72 hours and it’s when our bodies are most susceptible to infections and illness. This is why it is very important to get enough recovery and properly take care of your body, especially after a hard ride or workout.
Here are a few helpful tips and rules that can help you reduce the risk of getting a cold, sick, and/or the flu.
Keep wrapped up warm to ensure you don't get dropped by your winter training partners.
Should you still get sick, here are some tips:
Keeping up with your training routine while you are fighting a cold or flu is very bad advice. Rest up and put your whole focus on getting healthy as soon as possible. Never ride if you have symptoms of fever.
Be aware when buying cough, cold, or flu medication. Off the shelf or over the counter products may contain prohibited substances, so always double check or contact your governing body.
Once you are feeling OK again, you can start with some easy riding. You should only return to normal training if you are feeling 100 percent and energy levels are back to normal. Once you are feeling healthy, you can then step it up gradually back to normal training. Once again, if you do have a coach or are training to a structured plan, ask your coach for advice and remember rule number one: always tell your coach as soon as possible when you are not feeling healthy or well.
This blog post was written by Patricia Schwager and originally published by ALP Cycles Coaching, which is a Boulder-based coaching company run by three female cycling coaches: Alison Powers, Jennifer Sharp and Patricia.
You can find out far more about Alison, Jennifer and Patricia by visiting the Alp Cycling Coaching website, where you will find information about the services they offer, along with many other informative blog posts about cycling related issues.
Add a Comment