TheBritishTwit Posted January 13, 2017 Author Posted January 13, 2017 6000km / 52 = 115km/week riding What distance do you run per week? At 115 to 145 km riding per week you should not be getting sick.Multivitamins are not going to sort you out - maybe you should go for a general check-up.I have only just started running, so maybe 10 km a week at the most. When I was writing my last message I realized that I don't rest at all and every week I'm doing the same thing. I'll add in 1 week of chilled training and see how that goes. Also think that I have gotten over whatever I had after the cycle challenge even though its 2 months ago and its coming back to haunt me.
Paul Ruinaard Posted January 13, 2017 Posted January 13, 2017 Read this - very entertaining and maybe something you need to look at because I think you are described in this book. I just bought it for fun and have learned a lot and its pretty well written and the guy is funny, so its light reading. https://www.amazon.com/Faster-Obsession-Science-Fastest-Cyclists-ebook/dp/B00IUMCCUG/ref=sr_1_1?s=books&ie=UTF8&qid=1484296197&sr=1-1&keywords=faster
nonky Posted January 13, 2017 Posted January 13, 2017 RE Zinc, my specialist recommends a zinc-selenium combo over zinc alone. Best brand (clicks, dischem) is "Zinplex". Also try an immune booster that actually works, e.g. "Moducare". Lastly, if you really want to take Vit C (it's preventative abilities are doubtful), an ester-C is supposed to be better.
'Dale Posted January 13, 2017 Posted January 13, 2017 SNIPWhen I was writing my last message I realized that I don't rest at all and every week I'm doing the same thing. I'll add in 1 week of chilled training and see how that goes. SNIP Excellent revelation ????????
Bateleur1 Posted January 13, 2017 Posted January 13, 2017 Many of the training schedules and calendars of have viewed actually have a very similar thing and that is the general concept of train, train harder, rest. Train, train harder rest. They differ in duration from training program to training program. Rest meaning easier training than the previous two periods.
Jurgens Smit Posted January 13, 2017 Posted January 13, 2017 Many of the training schedules and calendars of have viewed actually have a very similar thing and that is the general concept of train, train harder, rest. Train, train harder rest. They differ in duration from training program to training program. Rest meaning easier training than the previous two periods. Other than the rest period being for recovery it allows your training block to actually 'set' so to speak. The necessary adaptations will take place allowing you to get back and kick more ass. My training is normally 1wk build, 2wks intensity, 1wk recoveryBuild phase introduces you to the intensity period, wk1 of intensity is generally easier than wk2 and then recovery week is so easy it's boring
Hennie VR Posted January 13, 2017 Posted January 13, 2017 Hence I believe it to be so important to get into the shower as quickly as possible after exercise and make yourself warm. The only times I get sick lately is when I wasn't able to do so after exercise. It's also something my dad has imprinted on me over the years. ^ This is important.I also tend to get sick if I went for a run or sat on the indoor trainer where I sweat a lot and don't shower directly after or put on dry/warm clothes.
ChunkyMonkey Posted January 13, 2017 Posted January 13, 2017 I notice a distinct lack of beer in your program...?
shaper Posted January 13, 2017 Posted January 13, 2017 I have only just started running, so maybe 10 km a week at the most. When I was writing my last message I realized that I don't rest at all and every week I'm doing the same thing. I'll add in 1 week of chilled training and see how that goes. Also think that I have gotten over whatever I had after the cycle challenge even though its 2 months ago and its coming back to haunt me.Change your routine to 3 weeks hard training and the 4th week easy at around 70% of previous weeks. (do it based on workout hours if you have no other reference to use) On your slow chilled rides on Wednesday and Friday try to stay Zone 2 heart rate/Power zone or below, treat them as active recovery rides. Chilled rides are often not that and are needed.... often the problem is you do not go hard enough when you are meant to go hard and similarly you do not go easy when you are meant to which puts your body under stress all the time. Spending time in Zone 2 whilst might seem like junk miles is actually building endurance in a structured program ... which I would say is both in muscle as well as the immune system.
Pure Savage Posted January 13, 2017 Posted January 13, 2017 Hi So strange question, the last few months of last year I had to increase my monthly mileage to reach my 6k km goal. During this time I did the cycle challenge and got sick and was off the bike for 2 weeks. Due to this, again in December I had to increase the monthly mileage to get my goal. I decided this year that 6k km was to little and wanted to increase to 7500 km as well as start entering in running races however doing this has now resulted in me being sick again. The question I would like to ask is there a multivitamin or a change in diet that I would need to change to to help the immune system out a bit? I currently get enough sleep with on average 7.5 hours a night and only drink water and Rooiboos tea during the day, meaning Caffeine intake is nothing #NotATrueCyclist. I started cycling about 2 years ago, however started properly training around mid last year when i joined a local cycling group in my area. I posted the question on this cycling group and the below list of things were raised:take multivitamin on a daily basis, and\or get a monthly shot of vitamins (B12, Vitamin B injection, Berrigloben injection)increase protein intake through out the dayrest properly especially after being sick I may have increase my efforts too quickly especially with the added runningeat my vegetablesquality over quantity with regards to yearly km ridden. May need help understanding this a bit better... In other words what is the definition quality ride?The main reason I have written this is to get everyone's thoughts on the above and for other people in a similar situation. Thanks for the help.Don't worry, getting sick is part of being a cyclist. Just look at the pro's and all the TUE's they are on!
Gen Posted January 13, 2017 Posted January 13, 2017 Don't worry, getting sick is part of being a cyclist. Just look at the pro's and all the TUE's they are on!Snot training[emoji12]
V12man Posted January 13, 2017 Posted January 13, 2017 Get a flu shot every second year... will help for sure.
Oufy MTB (Roadie) Posted January 13, 2017 Posted January 13, 2017 btw, work, family life and other activities also saps your energy and weakens the body. So although a person's training schedule does not look hectic, other 'normal' life stresses also adds to the pot.
G.S.W Posted January 13, 2017 Posted January 13, 2017 Get a good blood tonic!Lots of us have "bad" blood and when we push just that little bit harder get sick.
colin_h Posted January 13, 2017 Posted January 13, 2017 Unless you eat badly forget about multivitamins&viralguard&immun-whatever pills unless placebo is important to you. None of these things work at all except in your mind and the components that may help in them are likely in far too small a dose. Likely these will just be peed down the toilet or poison you (yes some vitamins can poison you in high doses - food almost never does this - makes you think).There is some good evidence that garlic (not overcooked) in higher doses can help for colds - aged garlic pills are easier to take- but not too high doses or it can also poison you!https://examine.com/rubric/effects/view/564/Rate+of+Sickness/all/ If you are losing a lot of magnesium through sweating you may also have a deficiency so supplementation may be useful in the correct dose. Zinc may also be lost through sweat so Zma is an option but again the correct dose is key - not too little or too muchhttps://examine.com/supplements/Zinc/https://examine.com/supplements/Magnesium/The other advice has been covered to an extent in other posts here but I repeat. 1) Stay away from crowds in small areas and people who are sick esp cars with air cons - dont shake hands! Especially after training In the case of big exertions eg big races immune system can be suppressed up to two weeks!2) A once yearly flu shot definitely reduces incidence of flu imo (but not colds or other diseases)3) Recovery is key, sleep quality, eating natural high quality proteins AND carbs frequently, stress reduction. Concentrated fish oil pills (correct dose again!) or eating oily fish at least twice a week helps with recovery and has many other proven health benefits.4) Increasing training in small quantities and taking recovery weeks after three weeks training (two if older)
WrightJnr Posted January 13, 2017 Posted January 13, 2017 Diet for me makes the difference. When my diet has lots of carbs in it I tend to get sick. When I stick to a mostly LCHF diet (although do include carbs in abundance the mornings I'm riding) I never seem to get sick. For me, everything just seems to be better when I stay clear of carbs. Health, Sleep, Mood, Energy. Not saying that the diet directly is the reason. What I mean is maybe not eating carbs at night is allowing me to get a good nights sleep, thus allow my me to recover better. I live by the BDF cycling pledge. One day. Every day. #9Rules
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