Let’s be real: Getting sick sucks. Especially when your race is circled on the calendar and you’ve been hitting your training like a caffeinated metronome. But even the most dialed-in triathletes catch a bug now and then. So what do you do? Crawl under the covers until it passes? Push through and hope your immune system throws on a cape?
Hold up.
This post isn’t about ignoring your body. It’s about listening smartly. If you’re sick, there are ways to keep your engine idling without blowing a gasket.
Here’s how to train like a legend even when you feel like a tissue gremlin.
1. The Neck Rule: It’s Not Just a Myth
If your symptoms are above the neck—stuffy nose, sneezing, sore throat—you might be okay to do light training. But if you’re coughing up lung confetti or your body feels like it got tackled by a linebacker, hit pause. No FTP intervals. No long runs. This is a “coffee ride or nothing” situation.
💬 Coach says: “If your brain feels like mashed potatoes, your workout will too.”
2. Zone 1 is Your Bestie
This is not the week to chase Strava crowns or rewrite your training plan in red Sharpie. If you’re going to train at all, stay in Zone 1. Think walk jogs, easy spins, gentle swims (if the pool allows sickies—ask first). You’re not training to gain; you’re training to maintain.
💬 Coach says: “Zone 1 is like soup for your fitness. Easy to digest, warm on the inside.”
3. Sleep is the Secret Set
You know that dream where you’re winning Kona and your bike turns into a dolphin? That’s your body saying, “Let me do my job.” Sleep is your real recovery workout when sick. Aim for 8–10 hours, and if you can sneak in a nap? Even better.
💬 Coach says: “More REM, fewer regrets.”
4. Hydrate Like It’s Your Sport
Water, broth, tea, electrolyte drinks—this is your new nutrition plan. Dehydration makes symptoms worse and recovery slower. Training while sick means your body’s doing double duty. Keep the fluids coming.
💬 Coach says: “Sick sweat counts too. Drink like your medal depends on it.”
5. Ditch the Plan (Temporarily)
Your TrainingPeaks chart isn’t the boss of you. Neither is your guilt. You might miss a key workout or even a whole week—and that’s okay. Fitness isn’t built in one brick. It’s built in the wall. And smart athletes know when to not lay one.
💬 Coach says: “Skipping one workout never ruined a season. But pushing through sickness might.”
6. Swap Movement for Mindfulness
When your nose is running a marathon but your legs aren’t, try visualizations, breath work, or just stretching in the sun. You’re still engaged in the process. Mental reps count more than most athletes think.
💬 Coach says: “Meditation is like taper for your immune system.”
7. Make Your Comeback Gradual
Don’t come roaring back like a rabid lion. Ramp up slowly, starting with 50–60% of your usual load. Monitor how you feel for 2–3 days before hitting your normal rhythm. One wrong move and you’re back in the blanket fort.
💬 Coach says: “Your body’s not a vending machine. Don’t press the ‘Go Hard’ button too soon.”
Final Thoughts from Coach
Getting sick is annoying, but it’s not the end of the world or your training cycle. Be smart. Be patient. Give your body some grace. And remember, you don’t lose fitness in a few days, but you can lose a race trying to prove you didn’t.
Catch you on the healthy side.
– Coach Ryan
P.S. Got questions about how to modify your training when sick? Drop a comment or shoot me a message. I’m not a doctor—but I’ve been a stubborn triathlete long enough to know how to dodge dumb decisions.
