Seasonal Allergies Don’t Need To Sabotage Your Triathlon Training
Seasonal allergies affect millions of adults in the United States, including many training for a triathlon and other multisport endurance events. While allergies may affect our triathlon training, they need not sideline us, even temporarily.
This post outlines the tools I use to continue triathlon training during the spring months when the beautiful trees are spreading their generous amounts of pollen throughout the environment.
Seasonal Allergies
While much of the country is only beginning to show the promise of another spring, those of us living in Florida have been in the midst of spring pollen – and allergy – season for over a month. Since early February, when the first signs of my seasonal allergies appeared, I have opened the weather app on my phone to look at the day’s forecast. Most days, I have scrolled to the bottom of the page for the Pollen Report. For over a month, the word to the right of it has been “High”. Some mornings, however, I need not even check the forecast, because my sinuses or eyes have already alerted me to the situation.
Those who suffer from seasonal allergies know what I am saying.
While I was splitting my time between Minnesota and Massachusetts for work, I would plan my schedule to avoid each of these two areas during the two weeks when tree pollen levels were highest. Spring came just a little earlier in Massachusetts than in Minnesota, though the worst times for pollen in each occurred during May.
During our short time living in Florida, I have seen that the spring pollen season begins earlier and continues longer than in the midwest and northeast parts of the United States. The latest forecast is for pollen levels to continue to be High into April.
Individual reactions to pollen are different. For me, the spring tree pollen is what gets me. Fortunately, tree pollen levels are forecasted to begin dropping. Also fortunate for me is that I have no noticeable problem with grass pollen present throughout the year or to allergens, like ragweed, common in the fall.
Training Through Pollen Season
Many readers might suggest medications, such as antihistamine pills or nasal sprays. However, I avoid medication, if possible. Recently, though, I began taking an over the counter (OTC) antihistamine pill to control the symptoms (runny nose, congestion) and inflammation so I can get restful sleep and recover properly.
However, I have avoided the over-the-counter antihistamine diphenhydramine. I learned a difficult lesson leading up to and during the 2016 TriZou Triathlon & Duathlon in Columbia, Missouri. While my body responds to this medication, it has some nasty side effects for me. Besides, I feel like a zombie when using even a fractional dose.
Temporarily moving to a location where the pollen count is low may be an option. As I noted above, it worked for me when shuttling between Minnesota and Massachusetts. However, this is no longer practical. So what are your and my options?
Take Your Training Indoors
On those days with the highest pollen forecast, I often substitute outdoor cycling between and beneath the pollen laden trees with riding a stationary bike or joining a spin class at a fitness center. While in Minnesota, I often rode my triathlon bike connected to a trainer inside my house. For running, I have sought the dreaded treadmill. But even that is better than heavy breathing of pollen filled air. I cannot run with a mask, another option suggested by some people.
You may find it necessary to dial back the intensity of your training to avoid compromising your immune system.
Shower After Significant Time Outdoors
Many people notice pollen season by the green or yellow dusting of their car or anything else sitting outside. When you are outside, you are also being dusted with the pollen.
Thanks to my wife, Joy, who regularly prescribes showering as treatment for a cold or flu, I now also shower within minutes of coming in from being outside for more than a few minutes. I also shower before going to bed for the night. Removing the pollen from my hair and skin is my primary goal. However, the moist air of the shower also clears my sinuses for more restful sleep.
Consume Anti-Inflammatory Foods
Allergic reaction to seasonal allergens leads to temporary and, if not treated, chronic inflammation in our body. As triathletes, we know that inflammation is a hindrance to performance and recovery.
According to HCA Houston Healthcare, “Allergic reactions cause inflammation throughout your body. This is part of your immune system’s natural defense mechanism, but if left untreated, chronic inflammation can contribute to disease and poor immune system health.”
During allergy season, consider adding foods rich in inflammation fighting chemicals, including some natural antihistamines, to your diet. Suggestions, many which I apply, are to consume:
- Omega-3s, including fatty fish such as salmon,
- Vitamin C, including citrus fruits, such as lemons and grapefruit; bell peppers; and leafy greens including spinach and kale,
- Joy and I enjoy this kale salad year round and especially at this time of year. I sometimes leave out the quinoa.
- Quercetin, a powerful antioxidant present in onions, apples, berries, and tea,
- Bromelain, an anti-inflammatory compound found in pineapple,
- Spices like ginger, garlic, and turmeric include anti-inflammatory, antioxidant, and immune-boosting chemicals.
Get Plenty of Rest
I find myself napping more often than normal during this time of year.
During most of the year, I avoid midday naps. However, during allergy season, I prioritize rest to avoid my immune system being overtaxed.
What Works For You
The approach to training I have adopted this pollen season may differ from one that works for you. Yours may be better. For this reason, I want to hear what you have learned as you continue to train through allergy season.
Please share your experiences in the Comments below.
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