{"id":46816,"date":"2023-03-02T14:00:55","date_gmt":"2023-03-02T13:00:55","guid":{"rendered":"https:\/\/www.bikeradar.com\/?p=718420"},"modified":"2023-03-02T15:36:07","modified_gmt":"2023-03-02T14:36:07","slug":"cycling-with-a-cold-when-to-stop-when-to-keep-going-and-how-to-avoid-illness","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/rss_feed\/cycling-with-a-cold-when-to-stop-when-to-keep-going-and-how-to-avoid-illness\/","title":{"rendered":"Cycling with a cold: when to stop, when to keep going and how to avoid illness"},"content":{"rendered":"

Coughing and sneezing has been the soundtrack to 2023 thus far. But how do you know if the situation\u2019s so bad you shouldn\u2019t cycle? BikeRadar speaks to three cycling doctors to find out\u2026 <\/p>

By James Witts\n \t\t<\/p>

Published: Thursday, 02 March 2023 at 12:00 am<\/p>

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While it can be tempting to continue riding with a mild illness, knowing when to stop and when it\u2019s possible to keep going is crucial.<\/p>\n

After three years of Covid-fuelled sanitisation, this winter has seen \u2018traditional\u2019 flu, colds and respiratory syncytial virus (RSV) return with vengeance.<\/p>\n

In the UK, early-winter data (in the week to 28 November 2022) showed that 1,043,965 working days were lost in a seven-day period across the UK to cough, colds and flu compared to 863,222 lost to Covid during the same week. It was the first time since the pandemic began that Covid wasn\u2019t responsible for the majority of work absences.<\/p>\n

But, as cyclists, which symptoms and maladies aren\u2019t strong enough to prevent you from riding, or are so debilitating that riding will only make the situation worse?<\/p>\n

Read on through your bloodshot eyes to find out.<\/p>\n

List your symptoms<\/h2>\n
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A note pad is optional, but list your symptoms to tell whether you have a cold or flu.<\/span><\/figcaption> Getty<\/i><\/span><\/div>\n

\u201cBefore answering those questions, it\u2019s important to differentiate between a cold and the flu, because these terms are commonly used interchangeably to describe the same illness or constellation of symptoms,\u201d says Adrian Rotunno, medical director at Tadej Poga\u010dar\u2019s UAE Team Emirates.<\/p>\n

Rotunno\u2019s well versed in dealing with riders at risk of infection, because intense exercise (three-week Grand Tours, for instance) leads to a drop in lymphocyte count (a sub-type of the white blood cells that attack foreign bodies), which makes a rider more susceptible to illness.<\/p>\n

\u201cA cold \u2013 several viral causes (eg, rhinovirus) \u2013 and the flu (caused by the influenza virus) are both respiratory illnesses, but caused by different viruses. They have different symptoms and levels of severity,\u201d Rotunno continues.<\/p>\n

A cold is usually a milder illness and symptoms include a runny or stuffy nose, sore throat and coughing. The flu is more severe and symptoms include fever, chills, body aches and fatigue.<\/p>\n

The flu can also lead to more serious complications such as myocarditis (inflammation\/damage to the heart muscle) or pneumonia, particularly in certain groups such as the elderly or people with underlying health conditions.<\/p>\n

Know when to rest<\/h2>\n
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Rest up if something\u2019s up.<\/span><\/figcaption> Getty<\/i><\/span><\/div>\n

So, first things first, be aware of your symptoms, the severity of which may require a visit to the doctor.<\/p>\n

\u201cUltimately, if you\u2019re exhibiting any systemic symptoms of fever, body or muscle aches, elevated resting heart rate and fatigue, it\u2019s better to avoid training altogether and allow for recovery,\u201d says Rotunno.<\/p>\n

That means having five to seven days of complete rest, followed by a gradual low-intensity and distance re-introduction of cycling that\u2019s slowly built up over the next 10 to 14 days. This is a guideline, of course, but if symptoms persist or new ones develop, it\u2019s advised to seek professional medical advice before continuing with any exercise.<\/p>\n

\u201cIf you have no systemic symptoms \u2013 blocked or runny nose, etc \u2013 then it\u2019s likely you can return to training earlier,\u201d adds Rotunno, \u201cbut, once again, with a low-intensity and low-distance approach that\u2019s gradually built up over the next seven to 10 days. Again, if no improvement, allow for recovery and seek medical advice.\u201d<\/p>\n

Below the neck<\/h2>\n
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You can always rely on the \u2018below-the-neck\u2019 rule.<\/span><\/figcaption><\/div>\n

If you\u2019re looking for shorthand advice on whether you should ride, fall back on the \u2018below-the-neck\u2019 rule.<\/p>\n

In general, if you have below-the-neck symptoms, such as a chesty cough, stomach symptoms or a fever, you should rest. Riding with a chesty cough may put extra strain on the lungs and heart, as well as resulting in more stops to cough up the extra mucus.<\/p>\n

If you\u2019re just a little sniffly in the nose, that could be the green light to ride \u2013 but always be honest with yourself.<\/p>\n

Taking a little time off could put you in a stronger position long-term if it aids a hastened recovery, particularly if you\u2019re continuing to juggle life\u2019s commitments elsewhere.<\/p>\n

Think of others<\/h2>\n
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Riding indoors may be wise if you choose to cycle.<\/span><\/figcaption> Getty<\/i><\/span><\/div>\n

If you decide you\u2019re okay to ride, that\u2019s great. For you. But you clearly won\u2019t be the most popular member of your Sunday-morning peloton if you spread whatever\u2019s streaming out of your nasal passage with the power output of a Wout van Aert sprint.<\/p>\n

\u201cThat\u2019s where hand-washing comes in,\u201d says Ralph Mitchell, a doctor in sports and exercise medicine who was the Covid lead for the English rugby union team Wasps during the pandemic.<\/p>\n

\u201cWe all got used to it during the first couple years of Covid-19, and it\u2019s something you should continue as it really helps to reduce the passing of viruses,\u201d adds Mitchell, who is also a keen cyclist, a self-confessed Zwift<\/a> addict and multiple conqueror of Mont Ventoux.<\/p>\n

Continuing the Covid theme, Mitchell recommends having your booster if it\u2019s offered and a flu vaccine, while also refraining from sharing utensils, towels and other commonly shared goods.<\/p>\n

If you are ill and choose to cycle, solo rides are advised. This is where indoor cycling<\/a> pays dividends, but ensure your closed areas are as well ventilated as possible. \u201cThis is difficult during the cold of winter but is proven to reduce the spread of viral droplet infection,\u201d says Mitchell.<\/p>\n

Boost your recovery<\/h2>\n
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Increasing vitamin C intake isn\u2019t necessarily the best tactic for fighting illness.<\/span><\/figcaption> Getty<\/i><\/span><\/div>\n

So, you\u2019ve done your bit for cycling humanity by preventing the spread of your illness. But what about you, dear reader?<\/p>\n

Some might see this as the age of empathy, but you\u2019re sitting there forlornly in your bib shorts<\/a>, looking in the mirror and reflecting on the healthier times of last summer when you resembled professionals Annemiek van Vleuten and Mathieu van der Poel.<\/p>\n

Now, you\u2019re a mucus-stained shell. It\u2019s time for some \u2018me\u2019 time and that means ideas to accelerate your recovery to full health.<\/p>\n

\u201cThere are many things you can do to strengthen your immune system,\u201d says Helen Metcalfe, an NHS GP and keen road cyclist. Metcalfe recommends the following:<\/p>\n