If you're using one of our plans and then you get ill or injured what should you do?
In the case of injury, you should stop doing the discipline that exacerbates it, but carry on doing the other workouts according to your plan (for example, swim, bike, strength and flexibility) providing they don't cause a problem. You can replace your missed workouts with a workout that you feel will bring you the most benefit to your recovery and performance.
See a sports injury specialist straight away. Do your research and find someone with a particular interest in your sport, even if it requires travelling further to see them. Don't wait for the injury to magically go away, it almost never happens and you'll just waste weeks waiting.
Wait until you are at least 99% better before you start training again. Training with a virus can cause scarring of the heart, which you will never get rid of.
Don't attempt to catch up with training. Just let it go and carry on from the point where you are better. Ideally start off with an active recovery week, just to ease you back in gently.
If you've missed a week, you won't lose any fitness. If you've missed two weeks you'll lose a tiny bit, but you'll regain it in two weeks. If you have missed more than a couple of weeks you will need to scale up your training progressively.
Illness and injury happen to the best of us, so don't get downhearted. Everyone gets at least one cold during the winter, it's a normal part of being an athlete. If you stay positive, remain patient and do the right things you'll bounce back in no time.
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