By Inge Scheve, Madshus USA/XC Oregon
First, plan a balanced training load that allows sufficient recovery, and stick to a healthy diet. Don't forget to change into dry clothes and replenishing fluids and nutrients immediately following a workout. Also be aware of germ traps and focus on good personal hygiene. Take the necessary steps to recovery once you feel a cold coming on, and gradually reintroduce training following an infection. Norwegian national team physician Hans Petter Stokke shares the fundamentals.
Balancing training
Those who log high volumes need to pay particular attention to periodization. Always vary workouts to avoid monotony and one-sided training.
Don't forget to adapt the session to individual needs and abilities - only you know how you feel! More than a few great skiers have fallen prey to going too hard or adding too much too fast!
Germ traps
Airborne contamination can come from people who sneeze or cough, from ventilation systems, air-conditioners, humidifiers, saunas and Jacuzzis. Avoid individuals who sneeze or cough, and do so yourself in a responsible way. Rinse your nose with a saltwater solution, wash hands frequently and use paper tissues. Keep rugs and carpets clean, and avoid crowded places such as bars and restaurants.
Contact contamination travels from hand to mouth, skin to skin, object to skin or membrane to membrane. Wash hands frequently, consider who and what you touch, and always cover wounds. Avoid using other people's towels or training clothes. Isolate sick people if necessary.
Food-borne contamination is a third germ trap. Make sure food is fresh and clean, and that plates, cups and cutlery is properly sanitized. Contamination in drinks can come from old sports drinks, tap water, ice cubes and bath water, as well as dirty bottles and cups. Never use other people's bottles.
Cold weather
Avoid training and racing in extreme cold (colder than -18 degrees Celcius). Be particularly aware of cold weather following an infection, and be diligent about hydration to avoid drying out membranes.
Infections
Never train if you have a fever or the day after you had a fever. Don't train if you have a sore throat, cough, runny nose and generally feel weak or tired. Don't train the next day if your symptoms are worse. Keep hydrated, stay inside as much as possible and avoid stressing. Contact your doctor if an infection lasts more than a few days.
(Source: Norsk SkiSport, No. 8, 2005)