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Old 05-19-14, 11:38 AM   #1
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Tips for quick fitness recovery after 3 weeks off + 1 week of cold/flu

My last ride was April 21st before I went on a wedding/honeymoon trip for 3 weeks. When I returned I had picked up a cold/sinus infection that has kept me off the bike for another 8 days now. Prior to this trip I was averaging about 180mi a week for the year.

I have two big rides coming up (100mi, 6,500' climbing on the 26th and 100mi, 4,000' climbing on the 31st) as well as my normal 20mi round trip commute to work. I didn't ride today as my chest congestion is still not cleared up and I suspect I won't ride tomorrow either.

Anyone have any tips or tricks for how to best deal with chest congestion while trying to put some miles back into legs that have been off for a month before an event?

I'm thinking I'll just keep adding mileage from Wednesday to Sunday and hope for the best (Wed:20mi, Thurs:30mi, Fri:40mi, Sat:Off, Sun:50mi) but I'm up for trying other approaches if they have worked for others in my situation.
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Old 05-19-14, 01:17 PM   #2
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This sounds totally stupid, but what has worked best for me at your stage is a 4 hour moderate rain ride.
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Old 05-19-14, 05:38 PM   #3
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It's too late to regain fitness, I would ride if you feel well enough up through friday as much as you have time/energy for, do a short (1-2 hour max) easy ride on Saturday, and take sunday off of riding.

Riding 50 on sunday before 100 on monday is just going to make you tired, not fit.
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Old 05-19-14, 09:50 PM   #4
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Bag the rides.

You're sick, you haven't ridden for a month.

Oh, and you're still sick.

Did I mention you're still sick? Do you plan on giving yourself pneumonia, too?
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Old 06-03-14, 10:15 AM   #5
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Build back up gradually.
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