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Keywords: athlete immunity, immune system, nutrition, supplements, training, illness, health, endurance athletes, immune support, wellness

Summary:
In this episode, coaches Justin and Katie discuss the relationship between athletes and their immune systems, particularly during the winter months when illnesses are prevalent. They explore various strategies to support immune health, including the importance of sleep, stress management, nutrition, and the role of supplements. There is nothing that can totally prevent illness, but fueling properly and certain supplements can help support immune health and reduce the length of illness. The conversation emphasizes the need for athletes to listen to their bodies and adjust their training accordingly, especially when feeling unwell. The episode concludes with key takeaways on maintaining a balanced approach to health and training.

Takeaways:

• Athletes are more susceptible to illness during high training volumes.
• Sleep is crucial for immune health and recovery.
• Stress can weaken the immune system, making athletes more vulnerable.
• Nutrition plays a vital role in supporting immune function.
• Adequate protein intake is essential for immune health (along with adequate fueling in general)
• Zinc and vitamin C might help reduce the severity of illness.
• Hydration is important, especially when feeling sick.
• Moderate exercise enhances immune activity, but excessive training can suppress it.
• Listening to your body is key in managing health and training.
• It's normal for athletes to get sick; managing it effectively is important.

Sound Bites:

• "What can you do to keep yourself healthy?"
• "Stress can compromise our immune system."
• "Exercise enhances immune activity."

Chapters

00:00 Strategies for Maintaining Immunity

01:43 Nutrition's Role in Immune Health

13:27 Understanding Immune Support Supplements

14:41 Nutrition's Role in Immune Health

16:52 The Impact of Exercise on Immunity

21:24 Adjusting Supplements When Feeling Ill

24:02 Managing Training and Illness

Resources:

https://www.gssiweb.org/sports-science-exchange/article/nutrition-and-athlete-immune-health-a-new-perspective

Review- Sports and Immunity, from the recreational to the elite athletes: https://www.sciencedirect.com/science/article/pii/S2666991924000484

NAC- https://pmc.ncbi.nlm.nih.gov/articles/PMC8234027/

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

For many aspiring triathletes, the swim is the single biggest barrier to getting started. In this episode of Triathlon 101, Coach Justin addresses one of the most common questions he hears: Do you need to be a good swimmer to do a triathlon? The answer may surprise you. This episode breaks down the difference between swimming fear and swimming skill, explains why open water feels so intimidating compared to the pool, and explores how wetsuits, buoyancy, and race-day rules make the swim far more accessible for beginners than most people realize. Justin also outlines what “good enough” swimming actually looks like in sprint and Olympic-distance triathlons and walks through a practical, step-by-step progression for building comfort and confidence in the water. If fear of the swim has been holding you back from signing up, this episode is designed to help you move forward with clarity and confidence.

Here is a tutorial on the Side stroke or side crawl swim stroke:

https://www.youtube.com/watch?v=DgJxHQE9TPs

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

Summary: In this episode of the Endurance Athlete Journey podcast, Coach Justin and Coach Katie delve into the critical topic of illness and immunity, particularly relevant as the cold and flu season peaks in January. They discuss the common challenges athletes face when dealing with sickness, including how to adjust training plans and the importance of listening to one's body. The conversation emphasizes the 'neck rule'—a guideline for determining whether symptoms are above or below the neck, which can help athletes decide whether to continue training or take a break. They also share personal experiences with illness and training, highlighting the nuances of managing health while pursuing athletic goals.

The episode further explores practical strategies for boosting immunity and preventing illness, including the significance of rest, hydration, and nutrition. Coach Katie shares her recent experiences with illness, illustrating the complexities of training through sickness and the importance of recognizing when to push through and when to rest. The discussion is rich with insights on how to balance training demands with health considerations, making it a timely and valuable resource for endurance athletes navigating the challenges of winter sickness. In this episode, Coach Justin and Katie delve into the intricate relationship between exercise, illness, and immunity, particularly for athletes. They discuss the importance of recognizing when to rest versus when to engage in light activity, emphasizing that fresh air can be beneficial even during mild illness. The conversation highlights the significance of listening to one's body and understanding the symptoms that warrant a break from training, such as fever, persistent cough, and extreme fatigue. They also share personal anecdotes about their experiences with illness and racing, illustrating the challenges athletes face when trying to balance training with health.

Keywords: endurance training, illness and immunity, athlete health, training adjustments, neck rule, boosting immunity, cold and flu season, athlete wellness, sports nutrition, exercise immunity, training and illness, fresh air benefits, nutrition for immunity, rest and recovery, immune system support, athlete wellness, training load, illness prevention

Takeaways

• "If you're feeling sick, listen to your body."
• "The neck rule helps determine if you should train or rest."
• "Adjust your training based on how your body feels during workouts."
• "Rest is crucial for recovery, especially during illness."
• "Monitoring HRV can provide insights into your health status."
• "Don't let devices dictate your training decisions; listen to your body instead."
• "It's important to differentiate between training fatigue and illness symptoms."
• "Personal experiences can guide future decisions about training and health."
• "Communicate openly with your coach about how you're feeling."
• Fresh air and sunshine can aid recovery during mild illness.
• Listen to your body; know when to rest.
• Light activity can be beneficial if you're not severely ill.
• Avoid racing if experiencing significant symptoms.
• Nutrition plays a crucial role in supporting the immune system.

Resources/Research:

IOC guidelines on illness

Open air treatment during the Spanish flu.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com