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Avoiding and/or dealing with “the bug”
By: Curtis Cramblett, physical therapist, cycling coach, strength and conditioning specialist

You might think that since you're exercising frequently, and because you are healthy, you won't get sick. However research suggests that those who exercise occasionally (2 to 3 times a week) are less likely to catch the flu bug than those who exercise frequently (five to six times a week). It is also been shown that after a moderately intense workout (> 75 percent of your Max HR) your body's bug-fighting defenses diminish for six hours.

So how do you avoid catching the bug?
Be careful with what items you share, and with whom you share them!
• Water bottles shared or not washed out frequently are breeding grounds for germs
• Towels, lip balm and other personal items can also be carriers
• Keep your moderate to intense days limited to two or three per week.
• Wash your hands frequently and avoid touching your eyes and mouth with your hands.
• Get enough sleep! Most studies suggest 7 to 8 hours is needed for people exercising frequently.
• Avoid high stress

So what do you do if you cannot outrun the flu bug? Should you avoid exercise completely, or just take it easy?
Think about this simple test: "The Neck Check "
If your symptoms are above your neck, for example, a runny nose, sore throat or sneezing, then start your workout in a very low intensity for the first 2 to 5 minutes. If your head clears and you start to feel better, then continue your workout At a Low Intensity! If you start to get worse, then you should discontinue exercise and give your body a rest.
If your symptoms are below your neck, for example, chest cold, chills, vomiting, fever, and/or muscle aches, then you should not exercise at all! Working out will not further fitness but will further your illness! It puts you at risk of even more serious illness! Viruses enjoy warmer environments that you'll be supplying with a workout.

When should you return to your workout?
For every one day of illness, you should train at least two days at your low intensity base rate before continuing with any high intensity training days. Immediate high intensity training can either put you into the illness again or risk injury. Your body gets weaker with illness and high intensity training is not what it needs immediately following sickness.
What's the best way to beat a cold or flu?
1) Drink lots of fluids, especially water and possibly orange juice.
2) Rest, rest, and more rest.
3) If it's cold out, a face mask covering for mouth can help keep your lungs from drying out.
4) Grandma, along with some health professionals, suggest that vitamin C is also helpful.

You can find more information on this topic in Ed Burke's Cycling Health and Physiology and Joe Friel's Cyclist Training Bible.










Quicksearch: Avoiding and/or dealing with “the bug” By: Curtis Cramblett, physical therapist, cycling coach, strength and conditioning specialist You might think that since you're exercising frequently, and because you are healthy, you won't get sick. However research suggests that those who exercise occasionally (2 to 3 times a week) are less likely to catch the flu bug than those who exercise frequently (five to six times a week). It is also been shown that after a moderately intense workout (> 75 percent of your Max HR) your body's bug-fighting defenses diminish for six hours. So how do you avoid catching the bug? Be careful with what items you share, and with whom you share them! • Water bottles shared or not washed out frequently are breeding grounds for germs • Towels, lip balm and other personal items can also be carriers • Keep your moderate to intense days limited to two or three per week. • Wash your hands frequently and avoid touching your eyes and mouth with your hands. • Get enough sleep! Most studies suggest 7 to 8 hours is needed for people exercising frequently. • Avoid high stress So what do you do if you cannot outrun the flu bug? Should you avoid exercise completely, or just take it easy? Think about this simple test: "The Neck Check " If your symptoms are above your neck, for example, a runny nose, sore throat or sneezing, then start your workout in a very low intensity for the first 2 to 5 minutes. If your head clears and you start to feel better, then continue your workout At a Low Intensity! If you start to get worse, then you should discontinue exercise and give your body a rest. If your symptoms are below your neck, for example, chest cold, chills, vomiting, fever, and/or muscle aches, then you should not exercise at all! Working out will not further fitness but will further your illness! It puts you at risk of even more serious illness! Viruses enjoy warmer environments that you'll be supplying with a workout. When should you return to your workout? For every one day of illness, you should train at least two days at your low intensity base rate before continuing with any high intensity training days. Immediate high intensity training can either put you into the illness again or risk injury. Your body gets weaker with illness and high intensity training is not what it needs immediately following sickness. What's the best way to beat a cold or flu? 1) Drink lots of fluids, especially water and possibly orange juice. 2) Rest, rest, and more rest. 3) If it's cold out, a face mask covering for mouth can help keep your lungs from drying out. 4) Grandma, along with some health professionals, suggest that vitamin C is also helpful. You can find more information on this topic in Ed Burke's Cycling Health and Physiology and Joe Friel's Cyclist Training Bible.