{"id":44015,"title":"Cycling and the common cold","description":"They may be a minor illness but to racing cyclists common colds are a curse. Can cyclists reduce their chances of catching a cold? How do you recover faster? Should you train with a cold?","content":"

Published in<\/strong>: <\/span>CYCLING GUIDES<\/strong><\/a><\/p>

They may be a minor illness but to racing cyclists they are a curse. We investigate the common cold to find out if we can reduce our chances of catching it, recover faster when we do and whether we should train with a cold.<\/p>

\"ImageCyclocross season is peak common cold season. Image: Mick Searle<\/em><\/p>

I\u2019m writing this article while recovering from the remnants of a cold. The word \u2018recovering\u2019 makes it sound more serious than it was. From a social and work perspective, it was a minor irritation.<\/p>

From a cycle racing perspective, it feels like a disaster. I didn\u2019t miss any cyclocross races but it affected my performance in two and severely restricted my ability to train. One of the great things about cyclocross is that you do all your volume training in the summer.<\/p>

During the racing season when the weather is wetter and colder, the volume drops but the intensity rises. You rarely have to worry about keeping warm. The downside is that you\u2019re attempting to achieve peak fitness during the height of the cold virus season.<\/p>

For me, and I\u2019m sure for most racing cyclists, I try my utmost to avoid catching a cold. I adopt strategies to avoid contact with potential germs but am I wasting my time? I investigate the common cold to find out if we can reduce our chances of catching it, recover faster when we do and whether we should train with a cold.<\/p>

How do you catch a cold?<\/h2>

Despite its name, the common cold isn\u2019t caused by being cold. It\u2019s caused by catching an infection with one of the 200 different virus strains, including the rhinovirus, which is responsible for the majority of colds.<\/p>

Why do you get more colds in winter?<\/h3>

People tend to catch more colds in winter because we spend more time indoors, in close proximity to other people in poorly ventilated spaces. That said, allowing your nose to become cold can increase your risk of catching a cold virus - we\u2019ll look at that under prevention.<\/p>

\"imageColds are more frequent in autumn and winter. Image: Unsplash.<\/em><\/p>

A US military base was puzzled because its two sets of recruits had markedly different rates of sickness. They were housed in separate barracks. It transpired the group who were accommodated in a draughty old building had far fewer instances of colds than the others who were in a centrally heated modern one.<\/p>

\"visualABOUT RIJDEN<\/strong>: <\/span>Rijden grew from a passion for Flemish-style cycle racing. We're a small UK independent that publishes this free online cycling magazine and sustainable gifts for fans of cycling\u2019s classics and cyclocross. Read <\/em>more about Rijden<\/em><\/strong><\/a>.<\/em><\/p>

\"visualThe difference was due to the amount of fresh air entering the old poorly insulated building. Ironically, those recruits based in the healthier but colder barrack were envious of their warmer but sicker colleagues.<\/p>

Are colds very contagious?<\/h3>

It\u2019s well understood that you catch a cold from someone who already one but the mechanisms by which it happens are not so widely known. You\u2019d probably assume that colds are very contagious. Apparently, not. Healthy adults are constantly exposed to the myriad of common cold viruses.<\/p>

\"visualNEVER MISS OUT<\/strong>: Subscribe to get all our latest cyclocross guides and features<\/em><\/strong><\/a>\u00a0with Rijden\u2019s free email newsletter.<\/em><\/p>

\"vh7s7cn6gcmwh5i7vwgmyirtmsmet9i50r2bltf8gpn4v9hy.png.jpg?w=1140&h=auto\"<\/u><\/a><\/p>

In laboratory conditions, it was shown how hard it is to catch a cold. Unfortunately, given constant exposure to viruses, you\u2019re going to pick one up every so often.<\/p>

How are colds passed on?<\/h3>

To catch a cold the virus must enter your respiratory tract. People often think they caught a cold from someone sneezing near them. Whilst that can be true, you need to be within about two metres of them and inhale enough of their mucus droplets.<\/p>

It\u2019s more likely you\u2019ll catch a cold by touching surfaces they have touched. People with colds tend to touch their noses and eyes more frequently than normal. The cold virus is passed on to their hands where they transmit it onto any surface they make contact with.<\/p>

\"ImagePeople with colds tend to touch their eyes and nose frequently. Image: Unsplash.<\/em><\/p>

Time spans vary for each virus but the common cold typically will continue to be contagious for around 24 hours on a hard surface. Less on porous items like clothes. Interestingly, they only live on human skin for about twenty minutes.<\/p>

So the typical viral crime scene looks like this. The infected person blows their nose or rubs their eyes. In the next few minutes, they open a door using their hand which now contains the virus. Maybe a few hours later another person uses the same door handle.<\/p>

This person is tired from looking at a screen for several hours so they rub their eyes with the hand which has just touched the door handle. Via the tiny tubes that connect your eyes to your nose, the virus makes its way into the respiratory tract.<\/p>

\"Shop<\/u><\/a><\/p>

CYCLING GIFTS<\/strong>: Our range of <\/em>gifts for cyclists<\/em><\/strong><\/a> are exclusive to Rijden. Each gift is naturally beautiful - made with renewable energy and all-natural materials. We deliver worldwide.<\/em><\/p>

How do you cure a cold?<\/h2>

If you\u2019re reading this article suffering from a cold, I\u2019m sorry to have to tell you that there\u2019s no proven cure. The major problem is that there are so many different viruses that cause colds that it would be hard to target them successfully.<\/p>

An American company did introduce a vaccination for rhinovirus but it was withdrawn because it interfered with the contraceptive pill.<\/p>

Can you speed up your recovery?<\/h3>

You can certainly take steps to make yourself feel better and potentially reduce the length of time you\u2019re ill. There are lots of commercial products on the market which make all sorts of wonderful claims, plus old wives\u2019 tales and \u2018natural cures\u2019. Let\u2019s take a look at some popular ones.<\/p>

Lemsip<\/h3>

I\u2019m sure you\u2019ve seen their adverts. Someone who is seemingly at death\u2019s door returns to work after a single cup of Lemsip Max<\/strong> and is ready to knuckle down to another day of challenge. And they\u2019re smiling too. They\u2019ve just spent all weekend ill in bed and now they\u2019re back at work. Why are they smiling?<\/p>

\"ImageThe pharma industry thrives on cold cures. Image: Unsplash.<\/em><\/p>

Personally, I think Lemsip Lemon is one of the most disgusting things I\u2019ve ever tasted. It\u2019s only outdone by Lemsip Blackcurrant which is indescribably horrible. But what\u2019s actually in a Lemsip? The two main ingredients are paracetamol <\/strong>and phenylephrine<\/strong>.<\/p>

Paracetamol is a well-known pain relief. Taken in too large quantities it can cause liver and kidney damage and ultimately death. Paracetamol Max contains the maximum level of active ingredients allowed in the UK.<\/p>

If you take Lemsip be very careful not to consume paracetamol in other products. But what about phenylephrine?<\/p>

Phenylephrine is a common ingredient in many over-the-counter cold medicines including Benadryl, Sudafed, Beecham's and of course Lemsip. It's supposed to act as a decongestant. The problem is that it's pointless taking phenylephrine orally.<\/p>

It gets broken down by the liver so it has no active benefit. It's so useless when taken orally that the US Food and Drug Administration<\/strong><\/a> (FDA) wants to stop companies selling it in oral medicines.<\/p>

Not because it's harmful but because the FDA feels customers are just being ripped off. Phenylephrine is effective when used as an oral spray.<\/p>

So there you are, the effective ingredient in Lemsip is paracetamol which you can purchase more cheaply and take with a nice hot drink. It saves taking the foul-tasting Lemsip. Mind you, my wife swears by them and claims to like the taste.<\/p>

\"Gifts<\/u><\/a><\/p>

Reckitt, manufacturers of Lemsip also produce Lemsip All in One which contains guaifenesin <\/strong>a well-known expectorant. It doesn't stop a chesty cough but it helps it to be more productive by exhaling the unpleasant gunk lodged in your chest.<\/p>

Decongestant nasal sprays<\/h3>

Decongestant nasal sprays are intended to clear blocked noses. These fall into two main categories - those that contain \u2018natural ingredients\u2019 and those that contain some form of \u2018active ingredient\u2019.<\/p>

Natural nasal sprays include Sterimar Congestion Relief<\/strong> which contains pure sea water. These are sprayed into the nostrils to give the nasal passages a good cleanout.<\/p>

They don't contain any drugs so there are no side effects and no risk of falling foul of a doping test. This is my personal choice for a nasal decongestant.<\/p>

The other types of nasal sprays contain drugs such as oxymetazoline <\/strong>and phenylephrine<\/strong>. Oxymetazoline is a longer-acting decongestant that provides relief from nasal congestion for up to 12 hours. Phenylephrine is a short-acting decongestant that provides relief from nasal congestion for less than 4 hours.<\/p>

The downside with these drug-based decongestants is that they have side effects and can't be used by people with certain medical conditions. Always read the notes that come with these medications and don't overuse them as it can cause damage to the delicate nasal tissue.<\/p>

Vicks First Defence Nasal Spray<\/h3>

Vicks First Defence Nasal Spray<\/strong> and other similar products claim to prevent colds when taken within 36 hours of the first symptoms. But do they really work?<\/p>

A study by the University of Southampton found that they did. The study showed that the likelihood of those initial symptoms becoming a full-blown cold was lessened and the duration was reduced by about 20%.<\/p>

The study also found that a saline nasal spray such as Sterimar Isotonic Nasal Hygiene Spray<\/strong> was also effective when used at the first sign of illness. Unlike Vicks First Defence Nasal Spray which uses microgel technology to encase germs, a saline nasal spray just washes them out.<\/p>

Chicken soup<\/h3>

Chicken soup has been touted as a cure for the common cold since at least 60 A.D. when Pedanius Dioscorides, an army surgeon who served under the Roman emperor Nero, wrote of its benefits.<\/p>

\"ImageWell-made chicken soup is a great way to treat a cold. Image: Unsplash.<\/em><\/p>

Just having a bowl of steaming chicken soup in front of you will help. Steam is another way of unblocking nasal passages. But chicken soup really does seem to offer benefits to the cold sufferer. It reduces the flow of white blood cells to the nostrils thus helping to suppress their inflammation.<\/p>

It's a common feature of colds that people lose their appetite. A well-made chicken soup will contain essential vitamins, minerals and antioxidants. Chicken soup just seems to be a healthy comfort food that people are more likely to consume with a cold. Especially if they think it will make them better.<\/p>

Either make your own chicken soup using real chicken stock and lots of fresh vegetables or buy a good-quality pre-made one.<\/p>

Curry<\/h3>

I'm a firm believer in treating a cold with a curry. What germ could possibly survive the onslaught of a vindaloo?<\/p>

Hot foods like curry make your nose run and the increased mucus secretion will help to wash the virus out.<\/p>

\"ImageCurry and other hot spices are worth trying. Image: Unsplash.<\/em><\/p>

Garlic, onion and pepper<\/h3>

Garlic, onions and peppers are all antioxidants which boost the immune system. And like curry helps to make your nose run. Why not add a good dose of garlic to chicken soup?<\/p>

Vitamin C and Zinc<\/h3>

Vitamin C doesn't prevent colds but can reduce their severity and duration. The evidence on Zinc is mixed but is supposed to have a similar effect to vitamin C as long as it's taken within the first 24 hours.<\/p>

You can take as much vitamin C as you like, although take too much and you'll be stuck to the toilet. But don't exceed the recommended dosage for zinc.<\/p>

Echinacea<\/h3>

No doubt HRH King Charles III is a firm believer in echinacea along with his belief in other unsubstantiated forms of medicine.<\/p>

Despite it being sold wildly as some sort of wonder cure, there's no evidence-based research that suggests it's anything other than a waste of money.<\/p>

Hot toddy<\/h3>

Many people believe in a \u2018hot toddy\u2019 as a miracle cure for the common cold. It's a nice idea but it's not supported by scientific evidence.<\/p>

A hot toddy is a hot drink with a dash of, usually, a spirit-based alcoholic drink such as whisky. It won't do you any harm but don't drink too much alcohol. The last thing you want to do is become dehydrated.<\/p>

I rather like a very small port just before bedtime. It's soothing on the throat and puts me in a relaxed mood for bed.<\/p>

How do you avoid a cold?<\/h2>

Prevention is nearly always better than cure and in the absence of any realistic cure, it's vital. So, how do you avoid catching a cold?<\/p>

You've got two lines of defence - avoiding contact with the cold virus and maintaining your body's immune system.<\/p>

Can you avoid germs?<\/h3>

Unless you're able to live like a hermit and only emerge for training and racing then it's impossible to totally avoid germs.<\/p>

\"CyclocrossGood hygiene and looking after your body helps protect you from illness. Image: Rijden<\/em><\/p>

Indeed, should anyone live like this it might be counterproductive. It's been shown that people with lots of friends have stronger immune systems.<\/p>

Whether that's because by mixing more they build up immunity or they are happier, which is known to benefit your immune response, I honestly don't know.<\/p>

Avoid touching<\/h3>

If you\u2019re sharing a house with someone who has a cold or go into communal areas like public transport or an office, there are steps you can take to avoid touching infected surfaces.<\/p>

Having commuted to and worked in central London for several years, I became quite adept at minimising the chances of picking up a virus.<\/p>

If you have to touch surfaces that others will have touched, use your left hand if you are right-handed. If you do touch your eyes or nose with your hand it's more likely to be your right hand.<\/p>

Try to avoid using your hand. If you can push a door open, do it with your bottom or shoulder. If you have to use your hand, use your little finger as that's unlikely to come into contact with your face.<\/p>

\"ImageDoor handles are good at passing on germs. Image: Unsplash.<\/em><\/p>

Stay at least two metres apart from everyone and avoid confined spaces, especially poorly ventilated ones. Anyone who travels to work on the underground is probably laughing at this point.<\/p>

If you have a cold sufferer at home, use an anti-viral spray on door handles and if you have the luxury don't share the bathroom. Use separate towels.<\/p>

Wash your hands properly<\/h3>

Wash your hands regularly and properly and then dry them. According to the UK\u2019s NHS, you should wash your hands for twenty seconds. They've even made a video.<\/p>