Please find below some advice on keeping well whilst training – and what to do if you/your swimmer does get ill.
Training hard will suppress your immune system so it’s important to take extra care of yourself/your swimmer during winter to make sure we minimise time off due to illness…
After a hard training session your immune system is suppressed for 3-72 hours. During this time it is VITAL that you are hyper-vigilant about where you go and what you do:
- Please invest in a warm hat. Sorry swimmers - but wet hair and cold weather are not a good mix.
- Minimise close-contact with ill people and keep a distance from people coughing and sneezing.
- Hand washing – before eating, after contact with ill people, in bathrooms and public places. It’s a good idea to keep some hand-sanitizer with you when hand washing isn’t possible.
- Avoid touching your nose and mouth with your hands.
- Eat well – ensure you are eating enough fruit & veg and keep up the carbs after training to increase illness resilience!
- Wear warm clothing to and from training.
- Make sure you’re getting enough sleep.
Training and Recovering from an Illness
- Mild sore throat, headaches and stuffy nose – please let your coach know.
- Recovery-paced sessions can still be carried out.
- Use this time to work on your swimming skills, turns and technique without the
pressure of exertion.
- Recovery-paced training will continue until symptoms disappear.
- Very sore throat, fever, coughing, exhaustion, chills and aches, diarrhoea and vomiting – please let your coach know.
- Stop all training (other than gentle stretching)
- Wait one day after symptoms have gone before returning to training
Expect a graduated return to training on your first day back (if illness was 3 days or less) or a 3-day graduated return (if illness lasted 3+ days).