To Train or Not to Train? The Answer Isn’t Clear When You’re a Cyclist with An Illness

By Christopher Schwenker

A Cycling Physician’s Philosophy on Exercising Through Sickness

Cyclists often struggle with the decision to train while sick, but the advice is anything but straightforward. The old adage “Feed a cold, starve a fever” suggests nutrition plays a role in recovery, yet its wisdom is debatable and little more than a wives’ tale.

Meanwhile, the cycling rule of thumb, “If it’s above the neck, you can ride; if it’s below the neck, you can’t,” offers a simple guideline but lacks scientific backing. With no firm consensus, riders must navigate the dangerous topic using a mix of tradition, personal experience, and instinct when deciding whether to push through or rest.

The only thing we can all agree on is that we should leave it up to the experts.

Straight to the Source for the Straight Talk on Cycling When Sick

As a multi-time, USA Cycling Esports National Champion and UCI Cycling Esports bronze medalist, Dr. Jacqueline Godbe is no stranger to the intense demands of elite cycling and maintaining her health. But like any athlete, there are times when illness interferes with training, prompting the question: “Should I train, or should I rest?”

In a recent conversation, Dr. Godbe shared her approach to managing her training while feeling under the weather, offering insight into how cyclists can make informed decisions about exercising when sick. Her guidance, shaped by her medical expertise and athletic experience, helps clarify the often-confusing question of when to push through illness and when to take a break.

Understanding When to Push Through and When to Rest

Dr. Godbe emphasizes the importance of listening to your body, a perspective she gained through years of medical training and elite-level competition. She explained that her approach to illness is not a binary decision, it’s nuanced, depending on the symptoms she experiences.

Dr. Godbe shared, “The first thing I ask myself is, ‘Do I pose a health risk to myself or others by working out?’ If the answer is yes, I know it’s time to rest.”

The Northwestern University-trained physician bases the suggestions on a simple framework with clear guidelines for different levels of illness. She divides her response to sickness into three categories: The Hard No, The Maybe, and The Usually Yes.

The Hard No: When to Absolutely Skip Training

Some specific symptoms are a clear indication that you should avoid exercise. Dr. Godbe categorizes these as The Hard No and explains that if you experience any of the following symptoms, exercise is off the table:

• Difficulty breathing or any issues related to the respiratory system.
• Chest pain that worsens with exercise.
• Altered mental status can be a sign of serious health issues.
• Vomiting or diarrhea, which can lead to dehydration.
• Fever indicates the body is already fighting an infection.

Dr. Godbe stresses that these symptoms represent serious health risks. “If you’re vomiting or experiencing severe chest pain, exercise is the last thing your body needs,” she said. “Pushing through these can lead to further health complications, including worsening dehydration or cardiovascular strain.”

The Maybe: When It’s Okay to Exercise with Caution

For more moderate symptoms, Dr. Godbe uses the Maybe category to decide whether exercise might help or hinder recovery. Cold or sinus symptoms, mild body aches, and rashes fall into this category.

She explains, “I’ve found that sometimes light exercise helps alleviate congestion, as increased blood flow to the lungs, nose, and throat can help clear things up. But if I feel like I’m making things worse, I stop.”

However, Dr. Godbe is mindful of the context. “If you’re sick with something contagious, like a cold, and working out in a gym or communal space, I recommend resting,” she said.

A mild, low-intensity workout may be acceptable for those with private fitness areas. Dr. Godbe added, “The goal is to avoid spreading illness and to listen to your body’s signals about what feels right.”

The Usually Yes: When Exercise Can Actually Help

In cases of menstrual cramps, non-migraine headaches, or mild symptoms like post-vaccine fatigue, Dr. Godbe has found that moderate exercise can often provide relief.

“Menstrual cramps and headaches are common reasons why I don’t feel like training, but moderate exercise, especially in a lower-intensity zone, often helps reduce the pain,” she said. “It’s all about finding a balance and adjusting the intensity so it doesn’t worsen the symptoms.”

She also shared how her body responds to allergies, stating that exercise often helps her feel better. “I’ve even noticed that exercise reduces allergy symptoms, like itchy eyes and congestion,” she laughed. “Funny enough, my mom got into running because she found it relieved her cat allergies!”

Training Through the “Blahs”

Dr. Godbe shared her experience with the post-vaccine blahs: “I noticed similar fatigue-like symptoms after getting the COVID-19 vaccine. Motivating yourself for a high-intensity session is tough when you’re already feeling run down, but I’ve learned that moderate exercise can be beneficial.”

She advised adjusting workout intensity when dealing with these symptoms, opting for Zone 2-3 rides to maintain fitness while avoiding over-exertion. “Doubling my hydration during these times is key,” she emphasized, noting that staying hydrated helps prevent worsening fatigue and dehydration.

Dr. Godbe’s Personal Approach: When to Train and When to Rest

Dr. Godbe’s approach boils down to a simple but effective strategy: Assess, Reflect, and Respond. She uses a mental checklist to determine whether training is advisable, asking herself:

1. Do I pose a health risk to myself? If yes, she rests.
2. Do I pose a health risk to others? If yes, she avoids public spaces and refrains from intense workouts.
3. Will working out make me feel better? If yes, she adjusts the intensity accordingly.

“If I answer ‘no’ to the first two questions and ‘yes’ to the third, I try to train,” she said. “Ultimately, exercise is not about punishing myself but about improving my overall health, strength, and happiness.”

Striking the Right Balance When You’re a Sick Cyclist

Dr. Jacqueline Godbe’s insights are invaluable for athletes seeking to navigate the difficult decision of whether to train when sick. Her medical expertise, combined with her experience as an elite athlete, provides a balanced, thoughtful approach to handling illness while maintaining fitness.

“Exercise is an important part of my life, but I always prioritize my health,” she concluded. “It’s okay to take rest days when needed. It’s important to listen to your body and recognize when it’s time to rest and when it’s safe to work through the discomfort.”

Following Dr. Godbe’s philosophy, athletes can continue their training without compromising their health, ensuring they’re ready to perform when they’re back to full strength.

About the Author

 After over twenty years as director of his private physical therapy practice, Chris stepped away to pursue his passion for virtual cycling and writing. He founded TheZommunique.com, the leading source of independent cycling esports journalism, is a frequent contributor to Cycling Weekly, Cycling News, and road.cc, and co-hosts The Virtual Velo Podcast. He cycled 3,900 miles across the US in 2022 to support his virtual cycling non-profit, The DIRT Dad Fund