Why do I get sick so easily??

[Christoph]

Hi guys

 

I train around 5-6 days a week and this past winter I've literally been more off the bike because of illness than on it! It takes me around 3 weeks to get rid of a cold that I picked up just from swimming in some cold water etc.

 

Is this normal? I know that, as a cyclist, your immune system is always on a low, but is it that bad??

 

Do you guys/gals also get sick so easily? How can you stop this?

 

Thanks

[bikemonster]

I train around 5-6 days a week...

 

Is this normal?

 

I think I see where you're going wrong.

 

Training is all about stimulus (the training) and response (the way your body rebuilds during rest).

 

In other words, the resting is as important as the time on the bike/in the gym.

 

Ride less, rest more. You'll be healthier, and most likely faster too.

[Christoph]

Thanks for the reply Bikemonster

 

I got sick and recovered in around 2 weeks time. I trained LSD 2 hours a day for about 3 days and the rest day then the Zoo Lake Crit 19 September. On Tuesday I swam at Veldskool in some really cold water and got sick and have been sick since! I've basically been doing minimum training but still get sick!

 

I will try and train less then weekly...

[Wheelsuck]

Firstly the chance that you got flu from swimming is very small if at all. Secondly look at your training, have u been upping the intensity, distance or a big race etc? Then yes you are at risk and so are we all, so what do u do, firstly nutrition-eat properly, bacteria loves sugar and other crap.Also make sure that you take some immune boosters etc and by that I mean proper stuff not the synthesized nonsense that is out there. For my resistance and just to keep the body able to fight off any attack I use Solgar Advanced Multibiion Diophilus and recently AIM Probiotic. Then drink Citricidal and you have an immune booster of note.

 

But the key is proper nutrition and supplementation.

[bikemonster]

Of course I'm just some wise-ass on the Interweb, and free advice is always worth igzackerly what you paid for it.

 

If you're serious about your cycling - and from the loopy amount you've been training I can only assume you are - get a coach. Somebody who can understand your goals and capabilities and come up with a suitable training programme based around something better than the idea that more = better.

 

In my experience as a weekend warrior, quality of training is at least as important as quantity, but it's always easy to up the quantity.

 

Good luck.

[Rich.Carbon]

Hi Christoph - I was in the same scenario last year, training four days during the week and then gunning a long ride on Saturday with a recovery on Sunday. I was also getting sick at every turn and the frustration was immense. As BM suggested, I trained less and rested more and since then my body has responded positively and I'm getting the results on the bike.

[BigGuy]

I have had good results this winter from riding only 2/3 times per week (never 2 days in a row, and only late afternoons), and for only 1 hour at a time, balls to the walls (eg zone 5, RPE 9 or 10). Not pretty or comfy but it works for my time schedule. No overtraining, no dehydration, no injury. Also tried to get enough sleep each night. Not good for weight-loss though.

[Dirt*girl™]

Of course I'm just some wise-ass on the Interweb,

 

 

 

Wow....the wisest thing you have said all day.

[DJR]

Preventing colds & flu involves many things (provided of course that your immune system is not compromized):

 

1. Avoid sick people, especially small snotty children (if you have toddlers at home, bad luck).

2. Wash your hands regularly during the day, especially if you spend time in public places, or every bug from every doorhandle/elevator button will be transferred to you.

3. Try not to touch your face, rub your eyes etc. (see 2 above).

4. Eat a healthy balanced diet, lots of fruit & vegetables, not just energy drinks and supplements.

5. Take a daily multivitamin/probiotic, especially if your diet is dodgy.

6. Reduce stress, it depletes your immune system, balance work/home/cycling.

7. Don't overtrain, be especially careful with high intensity and long duration sessions, it depletes your immune system.

8. Large doses Vitamin C at the first sigh of flu sometimes help

9. Sucking Zink Lozenges at the first sign of flu sometimes help

10. You are likely to get 1 or 2 bouts of cold/flu per year no matter what you do, so roll with it, recover properly and ride again.

11. Once you are sick, a hot fruity drink (the traditional hot toddy)will make the symptoms better, especially before going to bed.

12. Get the best night's sleep possible and rest as much as possible, will let your body recover sooner.

13. Do not train if you have a temperature and train only lightly once you feel well enough

14. See a doctor if symptoms are very severe or persistent, especially with high temperature and stiff/sore neck.

15. Take antibiotics only if viral infection (cold/flu) went over into a bacterial infection (thick yellow mucus).

[dcal]

i also get sick often.

After a hard exercise session your immune system is at it's weakest-that's the time to look after your self the most

always wash your hands,eat healthy - as simple as that

[Weight Weenie]

Noob question - maybe its been answered : Does body fat percentage correlate to how easy you get sick, ie. the less fat the more at risk you are ?

[Thermophage]

I have been proper sick only once in three years...

My secret...eat decently and avoid taking antibiotics unless you are going to die...those things mess with your immune system as far as I'm concerned.

 

Oh, and we train Mon, Tue, Thu, Fri and Sat/Sun. Short in the week after work and maybe a bit longer on weekends (if that helps).

I definitely find though that I am stronger after a few days off the bike.

Edited October 13, 2010 by Thermophage

[bikemonster]

Wow....the wisest thing you have said all day.

 

That is so-o-o-o-o unfair!

 

 

It's prolly the wisest thing I've said in my entire life.

[cat-i]

Noob question - maybe its been answered : Does body fat percentage correlate to how easy you get sick, ie. the less fat the more at risk you are ?

 

not in my case - i've got lots of body fat (welll i've got a high bmi) and got properly sick 3 times this year - so no protection there.

 

all three times was after biggish events where i trained a bit and lots of vits before - and afterwards kind of forgot to take the vits, so i think my lungs were just super-sensitive to the allergens after being (ab)used a little bit

[Weight Weenie]

not in my case - i've got lots of body fat (welll i've got a high bmi) and got properly sick 3 times this year - so no protection there.

 

all three times was after biggish events where i trained a bit and lots of vits before - and afterwards kind of forgot to take the vits, so i think my lungs were just super-sensitive to the allergens after being (ab)used a little bit

 

Cool thanks, my fat % is low so was wondering if that puts you at risk, seems not.

[Guest teh_runnah]

Some random thoughts / questions:

 

Do you eat correctly? Enough vegetables / fruit??

 

Cold weather / conditions (water) is not what gives you a cold. In that case the people in Skandinavian countries should have died out long ago. What affects whether you get sick or not is how you react to the cold / being wet. Sharing a room which is heated by a heater is a bad idea. Everybody brings their flu virii and share them in a warm and moist environment.

 

Currently I run 5+ days a week, and it is not making me sick. Some of these days used to have double sessions. It did not make me sick, just tired (sometimes VERY tired) -I was not even on vitamin tablets.

 

You can train 6 days a week (especially cycling) as it is a low impact sport. Just do not do hard sessions on consecutive days. Interval / Hill repeats followed by a easy ride the next day. You can also do a session in the evening the one day, and the next day do a morning session. Day after in the afternoon again which gives you a 'virtual' day off.

 

Some years the flu strains are just worse than others.