Race Ready and Taken Down by a Bug

November 14, 2008 by Danielle Foster
Filed under Health & Nutrition

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 other flu-like 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), an athlete may attempt to 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 exercise and go to bed!

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. It is recommended to exercise for 2 days at a lower than normal intensity for each day of illness. Here is a potential ride to help get you back to speed in a safe manner:

20 min. warmup to the watts of Power Zone 1 (assess energy levels and the ability to control power at the low end).

5 min. low to mid Power Zone 2 @ 90-100 rpm

5 min. low to mid Power Zone 2 @ 65-75 rpm

REPEAT for a total of 3 sets

GOAL- to maintain continuous power while working on speed and strength, and increasing aerobic capacity.

10 min. warmdown in Power Zone 1

Being down for the count does not necessarily mean you will have to go back to square one and start your training from the ground up again. Tune into your energy levels, not only during your workouts, but throughout the day. Once you’re feeling back to normal and motivation is high, return to your pre-flu training plan.

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Tags: recovery, strength training

October 6, 2008 -- Top 3 Exercises for XC Mountain Bike and Trail Riders

This post was written by:

Danielle Foster - who has written 2 posts on Mountain bike product reviews, bike builds, trail reviews, forum, and tips - MTOBikes.com.

Danielle Foster, is a 22-year veteran of the fitness industry. A former mountain bike racer, road racer, and triathlete, she now operates Fitness Blueprint LTD., a mobile metabolic testing business. Along with being the mother of two teenagers, she also oversees The CycleOps Power Cycling program at The Natatorium in Cuyahoga Falls, Ohio, and is a Power Training Specialist for Saris Cycling Group/CycleOps. Danielle worked 10 years as a Master Instructor for Mad Dogg Athletics and Spinning, based in Venice, CA. She is very proud to be working in the REAL world of cycling along with the likes of Dr. Allen Lim and Tour de France rider Robbie Ventura. She can be contacted at danielle.foster@mtobikes.com.