December 07, 2015
by Patricia Schwager, ALP Cycles Coaching
Having to deal with a cold or flu is no fun. Getting sick is always a setback in training. It takes time and energy to recover from a cold or flu. 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.
In case you are getting sick with the cold/flu:
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. No riding at all with fever symptoms.
Be aware when buying cough, cold, or flu medication. Off the shelf or over the counter products may contain prohibited substances. Double check with USADA (www.globaldro.org/Home) before you buy or take any medication.
Once you are feeling ok again, you can start with some easy riding (low intensity!!!). You should only return to normal training if you are feeling 100% and energy levels are back to normal. Once you are feeling healthy, you can then step it up gradually back to normal. Ask your coach for advice. The most important rule is to always tell your coach as soon as possible when you are not feeling healthy or well.
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ABOUT PATRICIA SCHWAGER
Patricia Schwager began cycling in 1998, racing as a junior. After racing on the domestic level and completing her Diploma as Pastry Chef, she got her first pro contract in 2006. 2015 will be here 10th year of professional racing. Patricia has a lot of experience racing in the European peloton. In 2013 she started working with Shawn Heidgen (Current ALP Cycles Coach) as her personal coach. In 2014 she changed her focus to racing in the US. Patricia is a 6 time national Swiss champion and has represented her home country, Switzerland, at the World Championships 12 times.
For 2015, Patricia will race for Team Tibco. Along with racing she’s looking to share and pass on her knowledge in her new role as an ALP Cycles Coach. Visit her online at http://patriciaschwager.com
About ALP Cycles Coaching
ALP Cycles Coaching is located in the mountains of Colorado, and is a cycling coaching company with over 25 years of professional sports experience. ALP Cycles Coaching is unique in that we have 4 coaches, Alison Powers, Jennifer Triplett, and Patricia Schwager who each brings her own coaching strengths and personal experiences. We work together to create a training plan that works for each and every person. Visit them online at http://alpcyclescoaching.com
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