Road to recovery from illness - a guide on how soon...

Day 1 of illness: no strenuous exercise or competition. Drink plenty of fluids, avoid getting wet or cold and minimise general stress.

Day 2 : If symptoms are worse then no exercise. If no fever or worsening of symptoms then light exercise of around 30-45mins

Day 3: If symptoms and fever persist then see a doctor. If no fever or worsening of symptoms then light exercise of around 45-60mins

Day 4: If no symptom relief then no exercise and continue rest. If first day of improved symptoms and no fever then as Day 2. Use the same number of days off as the number of days it takes you to build back to normal training. Gradually increase intensity.