With the race season coming up and most of you putting in the critical training now, it is of the utmost importance that you are proactive with your health. Getting sick or injured now can derail the best laid out training and competition plans. Strains of the flu are hitting many people across North America and some are bed ridden for weeks. Be vigilant. Being in the norther hemisphere in winter has its challenges; namely flu/cold season and vitamin D deficiency. Ensure you consult with your own physician on the following quick facts and proactive ways to limit your chance of illness or injury.
- Wash your hands often and thoroughly.
- Avoid sharing water bottles in training.
- Be vigilant in close quarter public areas.
- Flu vaccine is recommended. https://www.canada.ca/en/public-health/services/diseases/flu-influenza/get-your-flu-shot.html
- Proactive and preventative measures for illness resulted in reduced illness rates at the 2010 Olympic Games (https://www.ncbi.nlm.nih.gov/pubmed/21393259)
- Vitamin D is a critical piece of bone and mental health
- Winter months can reduce Vitamin D intake from sunlight
- Getting the appropriate amount of Vitamin D can be difficult without supplementation
- See the attached PDF for Vitamin D recommendations.
Overall Bone Health
- Be conscious of your overall volume
- Increase volume and intensity incrementally
- Avoid increasing volume and intensity drastically due to opportunity or situation (ie training camp, warm weather camp, group competitiveness etc)
- Do not tough it out. Always err on the side of caution
- Eat to fuel and recover appropriately.
Be conscious of and accountable with your overall health.
High Performance Director
T: 250-412-1795 ext 228