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Phil Brown

Very important consideration Joe, thankyou. By following your structured program I have not succumbed to respiratory illness for the first time since I started cycling - and crucially, enforcing the difference between hard and recovery rides during Build has been key.

Is it true that you are most vulnerable to picking up an illness in the few hours following a hard workout?

Joe Friel

Phil--Yes, there is some research that shows that to be the case.


Many thanks for your comments on staying healthy, especially the point about washing hands, which is a big deal in my workplace. I would also point out that hygiene in the kitchen (e.g. washing cutting boards on which meat is prepared, cleaning the cutting wheel of can openers, proper technique in cracking eggs, being mindful of the "best by" dates on packaged greens and dairy) will help minimize the risk of foodborne illness.

Steve Oz

Joe, I travel to europe, asia, and australia during my training for 5 days at a time and typically bring my travel bike. I also frequently target "rest" weeks for travel so that minimal spinning in a hotel gym can be used. I find I need to be extra careful about germs in the airport/ airplane, and the impact of jet lag.

I'd like your opinion on impact of the jet lag to training as adjusting to new time zones (on both arrival and return) feels physically difficult in both directions. From a training perspective, would it make more sense to stay longer, say 2 weeks to more fully adjust? Would you suggest altering the training plan around the travel?

Joe Friel

Hi Steve - My experience has been that when flying east it takes roughly 1 day to adapt to a new time zone for every zone of change. So, if you travelled 7 zones east allow 7 days to fully adapt. Flying west is about half of that - 1 day for every 2 zones.

Ilya Cantor


I travel a bit also, and I'm now in Eastern Europe, and the only accessible training I have is to run. Which I was aiming to do anyways as I'm doing a couple of triathlons this season.

However, cycling is my primary sport.

The specific question is this - I am traveling during my scheduled rest week, and I do need a rest week, as I buried myself leading into it on purpose.

Does running regularly during a "cycling" rest week mess up the concept of a rest week?

Thank you

Joe Friel

Ilya--Well, as usual, the answer starts with 'it depends.' Depends on how much running you'll do and how well adapted you are to it. At some point (lots of miles and low adaptation) it would certainly upset recovery.

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