Colds can severely disrupt our training, and it’s ironic that athletes can seem to get them more often than ordinary folk. All the more reason then for taking a cold seriously if we do catch one.

Much of the following material is adapted from the website of the National Institute of Allergy and Infectious Diseases (USA). I have indicated where I have used my own personal views, and please note I am not a Doctor.

1 Colds  v Flu

Colds are caused by over 200 different viruses, some of which are more prevalent at different times of year than others.
Of course, it is well known that men never get a mere cold, but instead have raging influenza, the additional symptoms of which are temperature (100+), headache, muscle aches & pains, extreme fatigue. If you think you have flu, the treatment may be different.
This article only covers colds

2 How are colds spread ?

Colds are spread in two ways :

• Touching a surface on which a cold virus is lying, and then touching your nose, eyes, or mouth
• Inhaling airborne drops of mucus full of cold germs (yuk !)

Cold viruses have a life of about 3 hours

Psychological stress and allergic reactions may also make you more susceptible to colds.
There is NO evidence that colds are caused by cold weather, getting chilled, overheating, exercise, diet, or enlarged tonsils.

However (my view), it seems common sense that  when we are training hard, we are stressing the body, and so it’s defences may be down.

 3  Prevention of colds

So,  paragraph 2 gives us some clues about how to avoid colds.

• Avoid using your hands to touch common surfaces used by other people. Instead use your shoulder, elbow, backside, or edge of  a credit card, or wear gloves, pull a shirt sleeve over your hand, or use a paper towel which you then discard. When you start to really get paranoid, you realise that there are dozens of things that we touch where other people may have left their germs---light switches, door handles, toilet handles, soap dispensers, petrol pumps, PIN key pads, cash machines, photocopier buttons, stair railings,supermarket trolleys.

• Avoid shaking hands.

• Be scrupulous about hand hygiene. Wash your hands frequently and thoroughly in soap and hot water, the frequency depending on what you’ve been touching. And don’t spoil it by then touching the taps with your clean hands !

• Avoid touching your face with your hands.

• Take anti-bacterial wet wipes (my view) to work and wipe down common surfaces. Your colleagues will think you’re a weirdo, but they probably think that already.

• Avoid people who are sneezing,  remember they are in effect spraying an aerosol of mucus around that may contain cold germs ! Ask them to at least use a handkerchief, and preferably to leave the room or go home

•  There are two Vitamin supplements that I use all winter. Echinacea tablets are reputed boost the body’s defence mechanisms The NIAID website says that  Echinacea may help treat a cold but doesn’t prevent it.  Echinacea makers  recommend it be taken in short doses.

On Vitamin C , the NIAID says “ there is no conclusive evidence that it prevents colds. It may reduce the severity or duration, but its unproven. Large volumes over a long time may be harmful.”
 Anita Bean in “The Complete Guide to Sports Nutrition” says  that exercise may raise requirements to about double the normal level, but this can be met from your 5-a-day fruit & veg intake. She also quotes two studies that suggest athletes taking Vit C supplements have a lower incidence of colds

• Maintain a  healthy diet  with a good intake of varied fresh fruit and veggies.

• (My view) Never , ever use a mug from a communal pool at work. You may as well snog all your workmates. Talking of snogging  (don’t go there – Ed.)

4 Treatment of colds

Again, please note I am not a Doctor. If you feel really ill, consult your GP.

There is no cure for colds. We are  talking about symptom relief, and helping the body to recover naturally.
So there is  truth   in the old saying “if you treat a cold it lasts a week, if you do nothing it lasts seven days.”

• To train or not to train, that is the question.

There is a theory about the difference between colds that are below or above the neck. However, my personal view is that I immediately  stop all training, and only do some light stretching. My theory is that the body needs maximum help to recover, and anyway one  of the reasons you may have caught a cold is that you are over-trained and thus more vulnerable.

• Sleep. That’s one of the best treatments, in my opinion.

• Take supplements of Vitamin C and Echinacea if you aren’t already

• (My view) Do NOT attempt to “sweat it out” by training hard in heavy clothing. This results in high fluid loss, and can be very dangerous.

• Take Aspirin or Ibuprofen

• Drink plenty  of liquids, but avoid alcohol as this is a diuretic.

• My own view is that  inhalations really work for me . They don’t cure the cold, but they decongest you and make you feel better. I use either steam ones like Menthol crystals in boiling water (about 4 grains is plenty), or more passive rub-on gel like Vick.

• A salt water gargle can help if you have  a sore throat.

• “Over The Counter” products from the Chemist,  like decongestants or cough suppressants. We all know the Brand names, and it’s up to you if you feel they help. But remember, they are merely symptom relief, not cures. Also be aware that some may make you drowsy, and with some there is a danger of a “rebound” effect, by which the symptoms are driven underground but seem to come back worse a few days later.

• Antibiotics—never take them for a Cold, as a cold is a virus. By taking an antibacterial drugs needlessly, you are lowering your long term immunity to bacteria, and costing the NHS money.

• If you are an Elite athlete subject to anti-doping controls, you must read the current guidance about banned substances on the BTF and ITU websites before taking any medicine, vitamins, or food supplements

• If possible, stay off work, and definitely stay away from Training sessions to avoid giving it to us please !

5 Resuming training
When you start training again, drop down a couple of levels and ease yourself back into it.

Steve Elliott, DTC   December 2007