{"id":70,"date":"2019-04-29T15:36:36","date_gmt":"2019-04-29T14:36:36","guid":{"rendered":"https:\/\/lancing.web2-molokini.temporarywebsiteaddress.com\/swimming\/advice-winter-season\/"},"modified":"2025-11-12T15:56:24","modified_gmt":"2025-11-12T15:56:24","slug":"advice-winter-season","status":"publish","type":"page","link":"https:\/\/www.lancingcollege.co.uk\/swimming\/lancing-college-swimming-club\/swimmer-resources\/advice-winter-season\/","title":{"rendered":"Advice for the Winter Season"},"content":{"rendered":"<p>Please find below some advice on keeping well whilst training \u2013 and what to do if you\/your swimmer does get ill.<\/p>\n<p>Training hard will suppress your immune system so it\u2019s important to take extra care of yourself\/your swimmer during winter to make sure we minimise time off due to illness\u2026<\/p>\n<p><strong>Prevention<\/strong><\/p>\n<p>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:<\/p>\n<ul>\n<li>Please invest in a warm hat. Sorry swimmers &#8211; but wet hair and cold weather are not a good mix.<\/li>\n<li>Minimise close-contact with ill people and keep a distance from people coughing and sneezing.<\/li>\n<li>Hand washing \u2013 before eating, after contact with\u00a0ill people, in bathrooms and public places. It\u2019s a good idea to keep some hand-sanitizer with you when hand washing isn\u2019t possible.<\/li>\n<li>Avoid touching your nose and mouth with your hands.<\/li>\n<li>Eat well \u2013 ensure you are eating enough fruit &amp; veg and keep up the carbs after training to increase illness resilience!<\/li>\n<li>Wear warm clothing to and from training.<\/li>\n<li>Make sure you\u2019re getting enough sleep.<\/li>\n<\/ul>\n<p><strong>Training and Recovering from an Illness<\/strong><\/p>\n<ul>\n<li>Mild sore throat, headaches and stuffy nose \u2013 <strong>please let your coach know.<\/strong><br \/>\n&#8211;\u00a0\u00a0\u00a0\u00a0 Recovery-paced sessions can still be carried out.<br \/>\n&#8211;\u00a0\u00a0\u00a0\u00a0 Use this time to work on your swimming skills, turns and technique without the<br \/>\npressure of exertion.<\/li>\n<\/ul>\n<ul>\n<li>Recovery-paced training will continue until symptoms disappear.<\/li>\n<\/ul>\n<ul>\n<li>Very sore throat, fever, coughing, exhaustion, chills and aches, diarrhoea and vomiting \u2013 <strong>please let your coach know.<\/strong><br \/>\n&#8211;\u00a0\u00a0\u00a0\u00a0 Stop all training (other than gentle stretching)<\/li>\n<\/ul>\n<ul>\n<li>Wait one day after symptoms have gone before returning to training<\/li>\n<\/ul>\n<p>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).<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Please find below some advice on keeping well whilst training \u2013 and what to do if you\/your swimmer does get ill. Training hard will suppress your immune system so it\u2019s important to take extra care of yourself\/your swimmer during winter to make sure we minimise time off due to illness\u2026 Prevention After a hard training [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":103,"menu_order":16,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"page-type":[],"class_list":["post-70","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.lancingcollege.co.uk\/swimming\/wp-json\/wp\/v2\/pages\/70","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.lancingcollege.co.uk\/swimming\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.lancingcollege.co.uk\/swimming\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.lancingcollege.co.uk\/swimming\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.lancingcollege.co.uk\/swimming\/wp-json\/wp\/v2\/comments?post=70"}],"version-history":[{"count":2,"href":"https:\/\/www.lancingcollege.co.uk\/swimming\/wp-json\/wp\/v2\/pages\/70\/revisions"}],"predecessor-version":[{"id":72570,"href":"https:\/\/www.lancingcollege.co.uk\/swimming\/wp-json\/wp\/v2\/pages\/70\/revisions\/72570"}],"up":[{"embeddable":true,"href":"https:\/\/www.lancingcollege.co.uk\/swimming\/wp-json\/wp\/v2\/pages\/103"}],"wp:attachment":[{"href":"https:\/\/www.lancingcollege.co.uk\/swimming\/wp-json\/wp\/v2\/media?parent=70"}],"wp:term":[{"taxonomy":"page-type","embeddable":true,"href":"https:\/\/www.lancingcollege.co.uk\/swimming\/wp-json\/wp\/v2\/page-type?post=70"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}