Training during illness

Following the immunity theme, and while cold and flu viruses are doing the rounds, I thought it would be sensible to do a piece on how athletes can manage their training during this time. We all know that athletes are tough cookies, especially endurance athletes, and try to get out and train no matter what.  This, however, is a bad idea when you have a cold or virus! It is better to back off for a few days rather than end up with a much more serious condition.

One general rule is that light exercise is OK if all symptoms are above the neck, including a mild sore throat, stuffy nose and headaches. If any of the symptoms include a very sore throat, fever, fluid in your lungs, coughing, body chills and aches, exhaustion, diarrhea or vomiting, athletes should take a day off from training. If complete rest is more than you can handle, light general stretching may help.

If athletes are too ill to train, athletes should rest, drink plenty of hot fluids and still try to eat healthy, even if there is no appetite.

Once the below-the-neck symptoms have resolved, athletes should wait an additional day before resuming training.  The initial workout should be a light recovery-paced session, as should all exercise until all of the above neck symptoms disappear, and resting heart rate has returned to normal. Gradually build the intensity and duration of the sessions, paying attention to recovery, hydration and nutrition.

Hopefully the disruption to your training will be minimal and a regular routine will shortly follow. You won't loose a substantial amount of training in the 5 to 7 days that it normally takes to overcome a common cold.  In fact, with adequate rest and recovery, you may come back stronger than ever.

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Immunity and the Athlete

Helping to maintain training during the winter months

An immune system which operates within homeostatic limits protects against common illnesses that can impair an athlete’s ability to train and perform.  Ensuring adequate carbohydrate and protein intake, a well as adequate intake of a wide range of micro-nutrients will help maximise the immune system's ability to protect against illness.  Improving immune health should be based around a five point plan:

1. Training - Load and Recovery

Adequate rest, alongside appropriate training, will ensure there is the right balance of overload and adaptation. Too much training with too little rest will lead to athletes becoming run down, and more prone to illness and injury. Sometimes, taking a day off when you feel run down or 'under the weather' may help prevent having to take a week of down the line.

2. Environment

There are some things that you cannot control, such as the training environment. However, you can be prepared. During the winter months, when the weather is likely to be colder and wetter, dress appropriately and keep warm whilst training and during warm up and cool down. Remember, just because it is cold, doesn't mean you don't sweat, so still pay attention to fluid levels and hydration, and ensuring that you shower and change out of damp clothing as soon as possible after training.

3. Psychology

High levels of stress and anxiety will also lead to a higher risk of illness. Try to reduce the risk of these feelings by focusing on things you can control, such as managing your time and meeting deadlines.

4. Lifestyle (Sleep, Diet, stress)

Be organised, ensure there is adequate rest and focus on healthy eating, meeting carbohydrate needs, adequately refueling, and choosing a wide range of fruits and vegetables.

5. Clinical conditions

There will be bugs and germs, and sometimes the sports environment is a perfect breeding ground for these to spread. Pay attention to good hygiene habits especially washing hands to reduce the risk. 

Supplements

Athletes can be quite quick to turn to vitamin and mineral supplements to prevent illnesses and time out of training. However. these should not be the first thing that the athlete looks to, and careful thought should be taken before this step is taken.

• What is the likely benefit of the supplement, or the likely harm?
• Are there any interactions between the nutrients, supplements and medications?
• What is the evidence supporting these supplements
• What is the cost, availability, and risk of contamination for the both the sport and the individual

In future posts I will look at some of the nutrients which are thought to reduce the risk of illness (including Vitamin E, Vitamin C, Vitamin D, Pro-Biotics, Glutamin, Zinc and carbohydrates), supporting claims for supplementing with these nutrients, and natural dietary sources for these nutrients.

Overcoming Setbacks

Life in sport is all about striving for your dreams no matter what obstacles are placed in your way.  Be it injury, illness, financial difficulties or a lack of support, even the best athletes have had to overcome major setbacks on their way to the top.  It's how athletes overcome the setbacks that distinguishes the very best from the also-rans.

There are many great stories of how individuals have overcome adversity in sport, but this lighthearted, if somewhat extreme, story demonstrates just how far some individuals are willing to go to follow their dreams.

Girl trains cow to jump fences

No path to the top is smooth.  Be inspired to overcome your obstacles today.