How to Ride Safely When You’re Recovering From a Cold

Our Coach’s Corner series is your chance to have your biggest cycling questions answered — right from longtime cycling coach Darryl MacKenzie. In these short Q&As, Coach Darryl speaks from his 35+ years of cycling and coaching experience to help you become a stronger, smarter cyclist.

Under-the-Weather Cyclist:

Coach, I’ve been getting over a cold and sinus infection and can’t wait to get back on the bike. How can I enjoy a ride without making my illness worse?

Coach Darryl:

I often get this question in the fall and winter, and it’s a smart one to ask. The period when you’re almost better — but not quite — is the most dangerous time for a cyclist recovering from a cold or sinus infection. Push too hard too soon, and you risk reversing your recovery and spending even more time off the bike.

While I’m not a medical professional, I’ve worked with countless riders navigating the same situation, and there are a few proven strategies that can help you get back to pedaling safely.

1. Don’t ride with a fever.

If you still have a temperature, your body is fighting infection and already running hot. Adding exercise, which raises body temperature further and taxes your immune system, can make things worse. Wait until your fever is fully gone before even thinking about a recovery ride.

2. Ride midday, not early morning.

Many colds happen in cooler months, so give your body the advantage of warmer air. Midday rides are gentler on recovering lungs and sinuses than chilly dawn starts.

3. Keep your heart rate low.

When you’re recovering from a respiratory illness, your lungs are especially in need of healing. Avoid high-intensity riding that forces deep, rapid breathing. I recommend keeping your heart rate under 130 bpm. On one of my own recovery rides — 17 miles — my average heart rate was 106 and my max was 124. You’ll still get the joy of being on your bike without stressing your body.

4. Ride solo.

When you’re with others, it’s nearly impossible to go as slow or keep the ride as short as you should. Even with the best intentions, you’ll end up matching their pace or adding miles. A solo ride gives you freedom to listen to your body and turn back when you’ve had enough.

5. Stay alert — your mind isn’t 100%.

Illness can dull your focus and slow your reaction time. That means you might not notice road hazards as quickly or respond as smoothly. Another good reason to keep your ride slow, short, and safe.

The big idea? It’s better to take a few extra easy days now than to set yourself back another week with a relapse. A short, relaxed ride in the sun can lift your mood — just don’t let your enthusiasm outpace your recovery.

Photo by Andrea Piacquadio on Pexels