4.1
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Mt. Baldy, CA

This Coronavirus aka COVID-19 has been wreaking havoc worldwide especially among older adults and those with underlying health conditions. That doesn’t fit the typical mold for Endurance Cyclists, Marathoners, and Triathletes. They are probably the most healthiest / fittest people in our community! However, research shows that this community of athletes’ volume of training makes them susceptible to catching all kinds of viruses including COVID-19.   Yikes! Here’s WHY and what to do.

DID YOU KNOW?

90+ minutes of high-intensity endurance exercise can make athletes susceptible to illness for up to 72 hours after the exercise session?

TRUE 😳😱 [1]

How about the increased risk of Upper Respiratory Tract Infection (URTIs) during a 1-2 week period after a marathon-type race event? 

TRUE again 😳😱 [2]

Here’s some good news!  😀🤩

COVID-19 is a LOWER respiratory tract infection, which means that most of the symptoms are felt in the chest and lungs. That’s different from colds that bring on an upper respiratory tract infection, where you get a runny nose and sinus congestion. Those symptoms seem to be mostly absent in people with COVID-19. [3]

As we exercise with longer intensity, we create more Cortisol and Adrenaline.  These stress hormones raise blood pressure and cholesterol levels, and temporarily lowers our immune system.  After a Marathon, Ironman, or even a Double Century Ride, we are, in effect, susceptible to infection.  VERY IMPORTANT to be aware of this. [4]

Here are ways to STAY HEALTHY + PROTECT YOURSELF:

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Include REST + RECOVERY days while training for endurance events.

This is a KEY COMPONENT. Feeling run-down or having symptoms of overtraining syndrome? That includes increased heart rate, slower recovery heart rate, irritability or fatigue? If yes, drop the ego and tone down your workouts buddy!

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Train by Yourself or with 1 or 2 people from a safe 6-feet distance

Social distancing is the best way to keep EVERYONE safe.  COVID-19 is transmissible by cough, sneeze, and/or droplets of mucus and saliva that fall onto surfaces like the bicycle, sunglasses, clothing, or other gear. 

Indoor Cycling using ZSWIFT is a great way to get efficient training in this situation.

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Maintain A Healthy Hygiene

Carry a hand sanitizer with at least 60% alcohol.  Avoid touching eyes, nose, and mouth with unwashed hands. More Protection Tips from the CDC HERE

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Gym Etiquette is all about BARRIERS!

Apply some kind of barrier between you and the gym equipment.  A gym is a petri dish for bad bacteria! YUCK! 😳🤢

  • Wipe each equipment (before + after) and use a towel when sitting on top of mats and machines, and have a different towel for wiping sweat from your face.
  • Gloves are a great idea to minimize contact, but sanitize them after a workout.
  • Consider wearing long pants, long sleeve shirts to decrease chances of bad bacteria getting onto the skin and into mucus membranes (where viruses are introduced) as small as possible.
  • BETTER YET…workout at home! 💪🏼🏋🏻‍♀️
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Great Opportunity to EAT HEALTHIER!

Having a balanced diet and keeping yourself HYDRATED is more important than ever.  Take your regular dose of Vitamins / Minerals primarily zinc, vitamin C, and glutamine.  Having good ORAL hygiene will affect nutrient intake. All this can only strengthen your immunity.
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Heightened Psychological Stress Increases Risk too

As the world changes around us now and in the next few weeks with business & school closures, curfews, cancellations, and even travel & community restrictions (Italy BANNED cycling, and now Spain BANNED cycling! Wow! 😱😱), psychological stress can also impair immunity.  KINDNESS beats panic.  We can also CHOOSE to stay calm and stay positive, but be vigilant.

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SICK ALREADY?

Careful about exercising too intensely.  Immune system is compromised and additional stress could undermine recovery.

Are you an athlete who is DIABETIC or have HIGH BLOOD PRESSURE?

You are 2X as likely to develop a more serious outcome with COVID-19.  Please follow the above with EXTREME CAUTION.  This disease can be DEADLY especially if you are OVER 65! 

On a HAPPIER NOTE 😍😍😍…Although we are socially distancing ourselves temporarily, it doesn’t mean we should distance ourselves EMOTIONALLY and SPIRITUALLY.  This is the best time to make personal phone calls, encourage and help each other, laugh together on social media, and have online group gatherings using ZOOM for bible studies, masterminds, and business meetings.

One day this too shall pass and our livelihood will get back to normal. Perhaps overcoming this global hardship will amazingly prove mankind’s PERSEVERANCE and HOPE.   FAITH over fear, my friends.  Would that be a sight to see on two wheels!  Love y’all! ❤️🙏🏼❤️

It's a great time to catch up on READING now that we are indoors and are in need of motivation! Here are some amazing books I've come across recently that has helped build my MENTAL GAME both in business and in training. Enjoy!

Any questions about COVID-19 and other illnesses endurance athletes are susceptible to? Got other comments about health & wellness, training?  Drop me a message in the comments below!

THANKS FOR READING 🤟

Hey there, I’m Monica Busby — I started cycling seriously 5 years ago across 48 US States and Cebu, Philippines after being fed up of the rat race.  “There has to be more to life than this”, I said to myself.  So I picked up a bicycle and have been on a pilgrimage to cycle the world ever since.  Adventure Travel and Entrepreneurship are my passions. Let me inspire you to cycle travel more with wild stories, scenic views, and business tips to live a lifestyle you have always wanted.

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