Cold feet?

Frightened that illness will interrupt your off-season training schedule? A few sensible precautions can go a long way to keeping you well this winter...

It's the time of year when short days, long nights and poor weather often conspire to get in the way of chances to ride and also attempts to train. Add to this the increased chance of getting a cold over the next few months and this important time of year for your training can be easily interrupted.

So just how can we try to prevent colds, deal with the bloody things when we can't prevent them and make the most of the time we have to train and ride?

The common cold is prevalent at this time of year and is often passed around an office or home. Viruses that cause colds are passed from one person to another as droplets in the air. Sneezing and coughing produces more droplets but shaking hands with people, sharing a drinks bottle or even just gripping an infected door handle can lead to the spread of infection.

The virus multiplies in the nose, throat, sinuses and windpipe so consequently these areas are usually where the symptoms are found. Flu has similar symptoms to a cold but they are more severe, usually come with a side order of aching muscles and can last for up to several weeks. Many people complaining of flu are often just suffering from a cold or, as ladies like to put it, 'man flu'!

There is no cure for colds or flu. Antibiotics treat bacterial infections and do not work to combat colds. However, once you have caught one strain of cold you have the natural defences to prevent further infection from that strain. Flu jabs contain a strain of flu that is predicted for that year. Prevention is the best way and this means hygiene and another look over your diet is important.

Some sportsmen are extremely cautious to prevent colds and although some methods are a little over the top for most of us, an athlete whose income revolves around his or her health should be a little wary. I have heard of cases of almost neurotic levels of hand washing to clean away any contact with communal surfaces, avoidance of public places and one athlete who would not go to the cinema due to fear of catching a cold from a fellow film fan!

Now not many of us will revert to being a hermit and retreating to the hills to avoid illness but some precautions are sensible. Washing your hands regularly and good personal hygiene are extra important. Also, be aware that if you are in a packed shopping centre on a Saturday morning you are probably surrounded by viruses and at a big risk of catching one.

Diet is one of the best ways to help prevent and combat being at the mercy of a cold for too long. The immune system is very sensitive to reduced intake of vitamins and minerals and a fall in levels of these can lead to a fall in the level of effectiveness of the immune system. For example, a deficiency of zinc (a mineral found in meat, nuts, seeds and wholegrains) can lead to slower wound healing and a higher risk of skin infections. Vitamin A is also very important to the immune system and can be found in liver, eggs and milk.

Ask yourself whether your diet is rich in fresh fruit and vegetables. With less travelling to races there is less excuse for eating service station/burger van food so include fruit with cereal at breakfast, have a side salad with main meals and drink more juices.

A healthy, balanced diet is all that is required - vitamin supplements are not necessary if this is followed as more is not better when above the recommended daily intake. At best you will just break down the unwanted extra, at worst levels can actually build up and hinder other functions. Write down what you ate this week and if fast food or processed food makes up the bulk and fruit only made a guest appearance it's time to speak to someone who can point you in the right direction!

It is known that physical exercise is also a good way to boost the immune system. Regular exercise can help reduce the chance of sore throats, stuffy noses etc. However, if exercise is performed for several hours a day on numerous days in the week it can actually lead to a fall in the effectiveness of the immune system and may increase the likelihood of catching a cold by suppressing the body's defences as it works hard to supply energy for the demands of strenuous exercise.

Also exercise causes increased rate and depth of breathing, drawing more air into the body and increasing the chances of catching a virus. You are most susceptible after exercise has just finished so get out of wet clothes, put on a beanie and get warm and dry quickly.

It is possible to catch illness very early before it has taken hold and take preventative measures. One good indicator is resting heart rate. A rise in resting heart rate shows fatigue or the approach of illness. Measure your heart rate first thing in the morning every other day for a week to get a base reading. A change from this by more than a few beats may hint at the onset of a cold.

It's Sod's Law - you've been training and riding and just as you're getting into a good routine and feeling good about things you catch a cold. So should you rest up for a week or two to get better or carry on through? Many adverts for cold and flu remedies imply that you can carry on as normal if you take their medicine - this is not wise regardless of what they say. Catching the illness early and resting is important and will speed recovery. Reducing stress will also help. A day off work at the start of the cold is better than being sent home and having to lay in bed all weekend.

You should also be careful of what exercise you do - however, research does not indicate you need to stop light, low-intensity exercise provided symptoms are above the neck. If your symptoms have taken hold below the neck then rest up and put on The Great Outdoors or Nitro Circus.

If it's a runny nose and you're a little bunged up then change sessions to light exercise bike riding and you'll be able to stop your cardio fitness from taking too big a dip. Obviously, this advice should be taken with consultation with your doctor.

Training in the winter months plays a big part in your performance on the bike and for those who race it will have a big effect on results come spring. Keeping a good training routine is important and including a variety of cardiovascular exercises is a great base from which to start. Modern gyms are a good place to train and provide a warm, dry environment when it's lashing down outside. Many offer classes during weekday evenings which can help with exercise routines and also motivate you to do supplementary sessions around them.

For those who are preparing for next season's racing, staying healthy and including sensible relevant training during the week is important. And for those who just want to enjoy their riding, it should still be looked at as you'll be in a better state to get the most fun out on your dirt bike at the weekends - and that's the best reason of all!