Training After Illness: A Practical Guide For Returning to Training

The Time-Crunched Cyclist Podcast by CTS

OVERVIEW
Getting sick sucks, any time of year. When athletes are in the middle of the season, like they are now, they get anxious about losing fitness and they get impatient about returning to training. In Episode 255 of "The Time-Crunched Cyclist Podcast", Coach Adam Pulford details the practical steps he uses to guide athletes back to training following common illnesses like cold and flu. Note: Adam is not a physician and this is not medical advice. His guidance is based on standard cold/flu treatment recommendations and practical experience working with athletes as they return to training.

TOPICS COVERED

• Identifying the type of illness
• Using "The Neck Rule" to determine next steps
• Training recommendations if symptoms are above the neck
• Training recommendations if symptoms are below the neck
• When to reintroduce intensity
• Will you lose fitness?
• What does a "sick week training schedule" look like?
• How to know you're ready to resume normal training

LINKS/RESOURCES

• Seasonal Flu and Colds - Child Care Aware® of America
• Common Cold (Rhinovirus): Symptoms, Cold vs. Flu, Treatment
• The Stages of the Flu: Timeline and Recovery - GoodRx

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HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
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Chapters

1. Introduction & Question Overview (00:00:00)

2. Identifying Illness Type & Severity (00:03:46)

3. The Neck Rule for Training Decisions (00:05:44)

4. Easing Back with Light Exercise (00:06:42)

5. When to Reintroduce Intensity (00:09:03)

6. Example Recovery Timeline (00:14:06)

7. Key Takeaways & Closing (00:18:45)