This week I wanted to talk about training when sick. It seems there are a few different bugs out there that have many of you sick. Whether sick, exhausted, under the weather, let’s talk a bit about why training when sick or run down is not effective.

The whole point of us training is to go through a training build, where we increase the load, strain the body, and then do our best to absorb that load. The better we train in the load phase, the greater the demands we can place on our physiology, the more effective our absorption is and therefore, the better the NEXT load phase can be. Strain, absorb, repeat.

This also applies in our day to day training, not just in the bigger picture of phases. Load today, eat and sleep well, reload tomorrow etc. The better we can train the next day, by recovering from today – whether an easy workout or a hard one – the better our training can be. All the individual effective training days add up to a successful macro phase..

Why are there performance enhancing drugs in cycling, running and swimming? Not for race day performance, but for a more effective training phase. Doping, HGH, transfusions are all about the ability to recover quicker and to train better the next day. Keep repeating this cycle and your phases will be enormously effective and your performance gains in racing will be remarkable.

So you can see the concepts at play here. Our goal by NOT cheating is to effectively load, recover, reload etc. Our performance gains will come naturally and in a healthy, uninjured, fair, consistent manner. A well timed diet, good sleep and smart training will set all this up.

IF SICK, not only can you NOT train the individual workout effectively, you can’t recover effectively! The workout itself is compromised as zones are knocked out of whack (HR) and wattages can’t be held effectively (fatigue/exhaustion/

dehydration etc.). The recovery is compromised as your body is not only trying to rebuild from the workout, but also from being sick. Asking a sick body with a weak immune system, to train effectively is not possible. You can’t place a load on a weak body, it just doesn’t work. Instead, you remain sick, training remains ineffective and you become frustrated!

Instead, think about it this way: don’t waste your time training ineffectively. When sick, even going through the motions is not a good use of your time – not even Z2! You mindset should shift to what it takes to recover to 100% health as effectively and quickly as possible. This usually means rest, sleep, healthy eating.

Do the math. If it takes 3 days to get 100% healthy again, you are back on a good load phase within 5ish days. Instead, many choose to train while sick, and therefore carry 75% health for 6-10 days. Therefore we are looking at 12-14 days before jumping back on a good load phase.

I know it is extremely boring and frustrating to do nothing. But it is less frustrating than being ineffective with training for 2-3 weeks! Use this time to clean your bike, get your gear in order and to line up life, work and health for when the training is back ON again…

GO GIANTS!