Boost your ride

Performance Q&A The big cycling questions answered by our team of expert coaches, nutritionists and riders

- James Witts, Elizabeth Hufton

01 IS TRAINING THROUGH A SEASONAL ILLNESS A BAD IDEA?

We'll focus on two of the most common winter fiends - colds and 'flu - which are both respiratory illnesses. A cold can have several viral causes, including the rhinovirus. It's usually a milder illness and symptoms include a runny or stuffy nose, sore throat and coughing. 'Flu is caused by the influenza virus. It's generally more severe and symptoms include fever, chills, body aches and fatigue. 'Flu is more dangerous, because it can lead to serious complications such as pneumonia, especially in those who have underlying health conditions.

"If your symptoms are severe, including muscle aches, high heart rate, deep fatigue and fever, avoid physical exertion until you're feeling better," says Ralph Mitchell, doctor in sports and exercise medicine, and keen road cyclist. “Certainly, with viruses such as COVID-19, it’s become particularly important to follow a graduated return to sport, which has its own guidelines, certainly within professional sport. That’s important so that riders don’t suffer a setback and progress to more severe symptoms.”

REST IS BEST

As a guideline, that means taking around seven days of rest, followed by a low-intensity and low-volume return to your bike that’s gradually built up over a two-week period. During this time, it’s best to start off riding indoors, because cold, dry air can irritate your airways and set you back.

If your nose is dribbling with the persistence of Lionel Messi but you’re not sweating or heavy with fatigue, the riding news is more positive. “If the rider has mild symptoms - a snotty nose, feeling congested - then two days’ rest followed by light riding is probably fine,” says Mitchell. “However, if the symptoms worsen after your ride, stop and rest.”