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Training Through Illness

Today we're diving into a topic that hits close to home for many of us at this time of year: training through illness. As someone who's spent years in the saddle and coaching athletes, I understand the burning desire to pedal on even when you're under the weather. But let's get one thing straight—your health always comes first. Let's explore some smart strategies for navigating this tricky terrain.

The Body's SOS: Learn to listen

Listen up, folks—your body has a way of screaming for attention when you're under the weather. Those sniffles, aches, and fatigue you're experiencing are your body's SOS signals. Don't ignore them! If you're running a fever, wrestling with a severe cough, or just feeling downright lousy, it's time to hang up the bike and prioritize rest and recovery.

Dial Down the Intensity: It is OK to go easy and move in maintenance mode

Now, let's say your symptoms are more on the mild side—headache, congestion, or a minor cough. Instead of pushing through your regular high-intensity intervals, consider dialing down the intensity. Opt for an easy spin or a gentle indoor trainer session. Keep that heart rate in check, and be prepared to bail out if things take a turn for the worse. Pushing through the hard workout will not increase your fitness and will likely result in negative consequences.

Hydration and Nutrition: Fuel the healing

Your body needs extra care during illness. Hydrate, hydrate, hydrate! Sip on water, herbal teas, and electrolyte-rich beverages to stay properly hydrated. When it comes to nutrition, load up on foods that nourish your immune system—think fruits, veggies, and lean proteins. Skip the processed stuff and give your body the fuel it needs to fight off the bugs.

Solo Sessions: Avoid competitive environments

As much as we all love group rides and workouts, it's wise to stay away when we're feeling under the weather. We don't want to risk infecting others or exposing yourself to more germs. Stick to solo rides or indoor training, and make sure to sanitize your gear and equipment to prevent spreading illness.

Adjust Your Goals: Roll with things

Understand that illness may throw a wrench into your training plans, and that's okay. Adjust your goals accordingly. Be flexible and forgiving with yourself. Missing a few workouts won't derail your progress in the grand scheme of things. Your long-term health is what truly matters.

Seek Professional Guidance: Your coach is not your Doctor

If your symptoms persist or worsen, don't hesitate to consult a healthcare professional. They can provide a proper diagnosis and guide you on when it's safe to get back in the saddle. Trust their expertise and follow their recommendations.


So there you have it, folks—a few words of wisdom on training through illness, Tim Cusick style. Remember, your health should always take precedence over your training goals. Listen to your body, make sensible adjustments, and seek professional advice if needed. With the right approach, you'll be back on that bike in no time, stronger and healthier than ever. Ride safe, stay well, and pedal on!


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