Welcome to Ride, Tri and Thrive, where I’ll walk you through how to recover from illness quickly using practical and science-backed strategies.
No one likes getting sick, especially when you’re in the middle of a training block. Whether you’re chasing a triathlon PB, building winter cycling strength, or trying to stay consistent, illness can feel like a frustrating setback. If you’re looking to recover from illness quickly, you’re in the right place. But it doesn’t have to derail your progress. With the right strategy, you can recover quickly, protect your fitness, and come back stronger, not burnt out.
As the temperatures drop and the cold and flu season sets in, it’s common to see athletes and fitness enthusiasts push through training despite feeling unwell. But when your immune system is compromised, this “tough it out” mentality can delay recovery — or worse, lead to longer-term setbacks like adrenal fatigue.
Why Resting Heart Rate and HRV Are Your Early Warning System
Your resting heart rate (RHR) and heart rate variability (HRV) are two of the most reliable indicators of how your body is coping with stress, including illness.
- RHR: Elevated resting heart rate often signals systemic stress or infection.
- HRV: A drop in HRV (i.e., reduced variability between heartbeats) indicates your body is under strain and your nervous system is tilted toward “fight or flight.”
A 2021 case study involving an elite marathon runner found that during a viral infection, resting heart rate increased significantly and HRV (measured via RMSSD) dropped markedly. These changes reflected acute immune stress, even before training performance was affected (Hottenrott et al., 2021).
🚦How to Train When You’re Feeling Off:
Deciding whether to train or rest when you’re feeling off can be confusing, especially for motivated athletes. Here’s how to use simple data points to make informed choices.
- Slight elevation in RHR (+1–8 bpm) or moderate HRV dip: Light movement only — easy spin, walk, or yoga.
- High RHR (>8 bpm) or significantly suppressed HRV (vs. baseline): Full rest. Avoid structured training until metrics and symptoms improve.
Tip: Use tools like Garmin, Apple, Whoop, or Oura to track trends daily — consistency matters more than one-off values.
What Happens If You Ignore the Signs?
I know firsthand what happens when you push through illness.
Years ago, while racing on the National Road Series (NSR) team, I ignored every sign my body gave me. I trained through colds. I battled through sessions I should have skipped. Eventually, I couldn’t hold power in training or put together a proper race. I was burnt out, run-down, and diagnosed with adrenal fatigue—a condition caused by chronic stress and under-recovery, which ended my whole race season.
If you don’t give your body time to heal:
- You prolong the illness
- You increase your risk of injury
- You compromise your immune system
- You risk long-term fatigue and performance loss
Training while sick isn’t heroic — it’s dangerous.
5 Proven Strategies to Recover from Illness Quickly
Here are the science-backed essentials for getting better, faster:
💤 Sleep More Than Usual
Sleep is when your immune system is most active. Aim for 8–9 hours or more while recovering. Sleep supports immune memory formation and the regulation of inflammatory cytokines, helping your body fight off infection effectively (Besedovsky et al., 2012).
💧 Stay Hydrated
Even mild dehydration can delay healing. Sip water regularly and use electrolytes if you’re sweating or feverish.
🥦 Eat Nutrient-Dense Foods
Your immune system needs a steady supply of nutrients to function and recover effectively. A diet rich in colourful fruits and vegetables, lean protein, whole grains, and healthy fats supports immune cell development, reduces inflammation, and aids tissue repair.
A 2020 review highlighted that optimal nutritional status is a critical component of immune competence and resistance to viral infection, especially during periods of physical stress (Calder et al., 2020).
📊 Use RHR and HRV Trends to Guide You
These metrics offer early insight into when to push and when to rest. Prioritise consistency of tracking (same time each morning, before caffeine or movement) and look for trends — not isolated spikes.
🌀 Ease Back In
Once your symptoms are gone and your RHR and HRV are back to normal for at least 2–3 days, start with a low-intensity session. Avoid jumping straight into intervals or long rides — the goal is to rebuild gradually and avoid relapse.
When to See a Professional
If symptoms persist beyond a week, your energy remains low, or your RHR/HRV don’t return to baseline, it’s time to speak to your GP and your coach. Training while sick delays healing and can sabotage progress.
Want Help Managing Your Training Through Winter?
As a coach, I work with athletes of all levels to train smarter — not just harder. Whether you’re navigating illness, a stressful work period, or a major race block, I can help you adapt your training so you stay consistent without burning out.
👉 Let’s work together: Visit coachhulskamp.com.au to explore coaching options.
References
- Hottenrott L, Gronwald T, Hoos O. Case Report: Acute Effects of a Viral Infection on Heart Rate Variability and Resting Heart Rate in an Elite Marathon Runner. Front Sports Act Living. 2021;3:612782. Link
- Besedovsky L, Lange T, Born J. Sleep and immune function. Pflugers Arch – Eur J Physiol. 2012;463(1):121–137. Link
- Calder PC, Carr AC, Gombart AF, Eggersdorfer M. Optimal nutritional status for a well-functioning immune system is an important factor to protect against viral infections. Nutrients. 2020;12(4):1181. Link