Should you train through your sickness?

It seems I've been more sick this winter than I ever have in the past. I don't know about you but getting sick is one of the biggest deterrents to my training. So, if you or your kids are in the middle of training for a race you'll want to know whether it's best to halt your training momentarily or whether it is okay to continue on. 

Many times people are fearful to stop training because they think they will start to lose their fitness levels quickly. The reality is you don’t typically begin to tell a difference in your fitness until about two to three weeks of inactivity. A couple of days off may actually do your body some good because triathletes tend to straddle a fine line between getting just enough training or crossing that line into being over trained. So, allow yourself a day or two in bed without the guilt of not training. A few days of rest may actually improve your performance in the long run.

When an athlete is sick there is a simple “rule” to follow. If you are sick from the neck up (sinus congestion, head colds, sore throat, etc) then it is probably okay for you to continue training. The additional endorphins released in your body may actually help reduce your symptoms and put you on the road to recovery. However, if your body is sick from the neck down (fever, stomach flu, body aches, etc) then you should just stay in bed. Symptoms such as these point to a compromised immune system and may prevent a faster recovery. Give your body the chance to recover because training sessions drain your body of the energy required to fight off an illness. Some suggestions to keep you focused on your training during your illness would be to continue with your stretching routine, if possible, and have an abundance of triathlon-related reading material available.

Once you are feeling at least 80% of your normal energy levels then it’s time to get back to your training. If you were off less than a week you do NOT want to try and “make up” the miles you may have missed while you were sick. It is best just to pick up your training where you left off. You may feel a bit sluggish during your first time back, but only a few workouts later you’ll feel like your old self again. If you've been out of your routine for 1-2 weeks you should start at about half the distance you were going before your illness. You should be able to build back to your former level in 2-4 weeks. If you've been out of your routine for more than 2 weeks, you need to be conservative when you return. If you've been under the care of your physician make sure you have been cleared to return. You may want to take walk breaks during your runs, allow yourself to glide down hills instead of peddling through them, and cut out speed work until you are back to your normal routine. You’ll want to schedule more days off from training and gradually work your way back to normal over 4-6 weeks.

Here’s wishing you all a healthy training season!