Should you train with a Cold/Flu?

** This article is for informal guidance only and should not replace medical advice.

This article provides valuable insights for athletes considering whether to train while dealing with a cold/sickness.

For most athletes this scenario will crop up several times throughout the year. In most cases a few days rest/easy will ensure you bounce back to the consistent training we will love doing. Having a coach at these decision points usually ensure's the right decisions are made. If you are someone who picks up bugs/sickness more frequently it is worth looking into some basic supplements to help boost your immune system all year round.

Here are the key takeaways:

1. Mild Symptoms: If symptoms are mild and above the neck (e.g., runny nose, sore throat), light exercise may be acceptable. However, if symptoms are below the neck (e.g., chest congestion, body aches), rest is usually recommended.
2. Listen to Your Body: It’s often best to rest when feeling unwell, as training can be counterproductive when your body is already stressed by a virus.
3. Coaching: Although no coach can replace a doctor - with the athlete providing honest feedback on how they are feeling it usually allows for the coach to help make the decision and remove the bias and athlete will have to completing the training plan.
4. Risks: Special caution should be taken to avoid complications like myocarditis, which can arise from exercising with a viral infection.
5. Detraining: A short break (a few days) typically won’t lead to significant fitness loss, as detraining effects usually START after about 7-10 days of inactivity.
6. Tracking Recovery: Monitoring your resting heart rate and heart rate variability (HRV) can help gauge your readiness to resume training. Other metrics if available to look at are sleep, stress and readiness.
7. Consult Professionals: It’s advisable to seek advice from healthcare professionals if uncertain about training decisions when sick.

In summary, prioritize your health, listen to your body, and use monitoring tools to make informed training decisions during illness.

We like to guide athletes with the N+1 rule when deciding when is best to return to training. N = the first day you feel close to 100% and readiness metrics back that up. Add 1 additional day of rest and then return to training. For those we coach on a 121 basis we will then shuffle the plan in the short to medium term so that we get back in the routine of productive training.

Thanks

Head Coach - Ross