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Cycling with a Cold – Should Your Ride?


1. Should Your Ride with a Cold?
2. How to Prevent Cold?

1. Should Your Ride with a Cold?


Who of you once rode with a stuffy nose or a slight cough?

Certainly it has happened to each of us once or even several times, but is it really worth it? Will it help me if we do one or two more workouts?

You can find some guides online saying that you can ride if symptoms are above the neck you can ride if they are below neck you shouldn’t ride.

It’s a very general rule that doesn’t reflect the whole state of affairs. Having flu or pneumonia is obvious that we can’t ride or even leave the bed. A slight runny nose or a slight sore throat tempts us, to do another training.

Is it worth it?

Do you know that physical effort with a sore throat can cause heart problems? (

It is not worth risking serious health problems for the next set of intervals.

Even with a slight cold, we recommend you quit training and treat it as a time for additional regeneration for your muscles. You will not lose your whole fitness if you leave one or several rides. Reduce load on the body will allow you to get back to health faster.

Remember that there is only one health and there will be many more races!

Group of cyclists riding during the fall

2. How to Prevent Cold?



a well-balanced diet is the best source of vitamins and supplements that will help keep your body in good shape and exercising colds.

Vitamins and supplements

with a large amount of training, diet alone may not be enough, you often have to support yourself with supplements and vitamins.

Clean your hands

the easiest way to get infected is with transmitted bacteria, washing your hands may lower your chances of getting sick.


is the best regeneration and relax for your body, always take care of long and good sleep. Avoid screens (phone, computer, TV) for 2 hours before going to bed, it should help you fall asleep and improve the quality of your sleep.

Don’t overload

too much training load can weaken the body. The result is reduced body immunity which can lead to illness.

Don’t freeze

especially in autumn and winter, dress warmly for every day and during training sessions.

Don’t ride with a cold

do not worsen your condition and concentrate on recovery

Cycling with cold
Coach Damian

Damian is a head coach and founder of Cyklopedia, which was created with one goal to help everyone be faster cyclists by structured training plans, healthy recipes, and nutrition plans. Damian is racing and coaching for over 10 years, working with athletes all around the world.

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