Race ready and taken down by a bug.... Base is built, climbing skills have been honed, and you've got your pacing down. You've seen your Threshold Power rise as a result of your hard work, and then it hits.

The flu and similar illnesses have swept our country this season. Have you seen your watts get stripped away as a result of picking up that nasty strain? Acute viral infections decrease muscle strength, endurance performance, and can impair pulmonary gas exchange- so expect a decrease in power. It comes with the bug.

The 'Neck Check' may help you adjust your training during illness. If symptoms are above the neck (nasal congestion, sore throat), go for a ride. Moderate exercise, such as riding active recovery in Power Zone 1, is recommended and has been proven to be beneficial. If symptoms are below the neck (fever, deep muscle aches, hacking cough, lung congestion, vomiting or diarrhea), SKIP the ride and go to bed!

Many of us think we can ‘sweat it out’. Your body can't sweat out the germs, that is what your immune system is for. It works best when it's not stressed (i.e. a hard workout). A gradual progression back to normal training is key to prevent a re-lapse and more lost training time. It is recommended to exercise for 2 days at a lower than normal intensity for each day of illness. Here is a ride to help get you back up to speed while keeping you healthy. The goal of this ride is to maintain continuous power while working on speed and strength and increasing aerobic capacity

Below is the data from PowerAgent (the PowerTap software) demonstrating the workout described above.

Danielle Foster

CycleOps Master Training Specialist/ Saris Cycling Group
CycleOps Power Cycling Coordinator-The Natatorium
Nordic Walking Master Trainer
ACE Faculty
Fitness Blueprint-VO2MAX Testing