I'm Sick ... Now What?

First off don’t panic, have a plan. Most all athletes get sick in the winter which typically is early in foundational training phases. Our best advice to athletes is the following.

-        If you know or feel like you are getting sick, take a ZERO (day off) from training immediately and get as much sleep / rest as possible on day 1. If you have a protocol of immune boosters this is the day to be sure to start it.

-        On day two, if the illness has taken full shape we advise taking another Zero or do something very light like a brisk walk, or other activity of 30min that limits heart rate to no more than 60% of max. (assuming the rules below apply)

-        By day three you should have a clear idea of the level of illness you have. If the first two points above have been effective you should have limited the damage of your cold and hopefully shortened it’s life span. After the first couple days use the following as a guide

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1)     If the Illness is above the neck, training may be OK. That said, sessions should be shortened by 30-50% AND no effort levels above “Zone 1” / Easy. (its also a great idea to monitor HR and see how it responds to the easy efforts as it may be elevated due to illness)

2)     If the illness is below the neck or if you have a fever DO NOT TRAIN. Until these items clear you should continue to rest.

3)     If you are able to train at reduced levels and your illness is improving give yourself 4-6 days to bring training levels back to normal volume, BUT at reduced effort levels. Once all your markers match back up, HR/PE/Pace/Power, you should be safe to resume at normal levels

4)     FINALLY … once you feel ready to work at normal levels, relative to #3, DO NOT skip ahead to where the current date of your training is supposed to be. You need to go back to where you left off 10-14 days previous.

The reality is, as an athlete you are going to get sick at some point. If you are alert and can listen to the signs your body provides, treat it appropriately, and be PATIENT in the recovery, you will limit your down time to the illness. Training through illness only produces poor training, poor recuperation, and prolonged illness.

Enjoy your training, stay healthy, and listen to your body!    
DL