What to Do if you Feel Sick or Get Injured

Start by telling your Coach or CoachCat what’s going on, right in the chat.

When your body throws you a curveball, tell us right away: 

“I hurt my leg.”

That simple sentence kicks off a process that can save your season.

Below is a 6 step, real example of how Coaches and CoachCat handle injuries, illnesses, and health hiccups with coaching advice and training plan revisions.  Try it today!

Step 1: Say Something Immediately

The worst move is pretending nothing happened and “pushing through.”

As soon as something feels off: pain, illness, fatigue, weird symptoms -> tell CoachCat in plain language:

• “I hurt my leg”
  
  

• “I’m getting sick”
  
  

• “My knee feels weird”
  
  

• “I slept terribly and feel awful”
  
  

You don’t need a diagnosis. You just need to speak up. That’s exactly what the athlete did in this example.

Step 2: Pause First, Ask Questions Second

CoachCat’s first response is always protection, not toughness.

In this case, the immediate advice was:

🚫 Stop today’s hard workout

🚫 No sprints, standing starts, or strength

🧠 Ask clarifying questions before making decisions

Why? Because one bad decision today can turn a 2-day issue into a 6-week layoff.

Step 3: Triage the Problem (Not Overreact)

Next comes smart triage, not panic.

CoachCat asked:

• What exactly happened?
  
  

• Where is the pain?
  
  

• How bad is it (0–10)?
  
  

• Is it getting better or worse?
  
  

• Can you walk normally?
  
  

In this case:

• Pain = 0 at rest
  
  

• Pain = 1–2 while walking
  
  

• Improving overnight
  
  

• No limp
  
  

That’s good news, but still not a green light to train hard.

Step 4: Make a Clear, Short-Term Action Plan

Once the situation is understood, CoachCat lays out a simple, conservative plan:

What changed immediately

• Hard rides removed
  
  

• Strength + plyometrics stopped
  
  

• Recovery days added
  
  

What stayed allowed

• Normal walking (no limping)
  
  

• Rest
  
  

• Optional very easy spin only if pain stays ≤1/10
  
  

What was explicitly banned

• Jump squats
  
  

• Plyometrics
  
  

• Standing starts
  
  

• Anything that alters your gait
  
  

This clarity matters. You don’t have to guess. You just follow the plan.

Step 5: Adjust the Training Plan (So You Don’t Have To)

Here’s the key difference between good coaching and DIY training:

👉 The calendar was actually changed.

Instead of you mentally deciding to skip a workout (and feeling guilty about it), CoachCat:

• Replaced workouts with “OFF – Knee Recovery”
  
  

• Added notes and guardrails
  
  

• Set up a reassessment the next morning - this is a clutch move, taking your reintroduction to training one day at a time.
  
  

This removes pressure, second-guessing, and bad decisions.

Step 6: Reassess Daily, Not Emotionally

The next step wasn’t “train again ASAP.”

It was:

• How does it feel tomorrow morning?
  
  

• Pain at rest?
  
  

• Pain walking?
  
  

• Any limp, swelling, instability?
  
  

From there, CoachCat decides:

• Easy spin test or
  
  

• Another full rest day
  
  

This is how you stay consistent long term—by respecting small issues early.

The Big Takeaway

When you get sick, injured, or something feels off:

1. Speak up immediately
2. Pause before pushing
3. Make decisions based on symptoms, not ego
4. Adjust the plan—not just your expectations
5. Rebuild gradually

Most injuries don’t ruin seasons but ignoring them does. And it all starts with a simple message in the chat:

“Hey CoachCat, something’s not right.”

That’s smart training.

Not training with us yet? Try a FREE 30 day trial here  or have a complimentary coaching consultation with a 1:1 Coach. Train Smarter to Ride Faster