No other sport gives athletes such a head-to-toe physiological and psychological examination, after all, and that\u2019s what makes any multisport achievement \u2013 whether that\u2019s a super-sprint finish or Ironman PB<\/strong><\/a> \u2013 such a towering high.<\/p>\n But, given pain is part and parcel of our sport, just how do you embrace the discomfort in pursuit of glory? Is that old clich\u00e9 of \u2018pushing through the pain\u2019 really so wise? And, perhaps more crucially, can you prevent the pain from rearing its ugly head in the first place?<\/p>\n Here we\u2019ll look at some of the most common instances of triathlon pain \u2013 from blisters to saddle sores and cramps \u2013 to try and understand why you\u2019re hurting and whether or not you should DNF or crack on to the finish line.<\/p>\n The Slateman. The Brutal Half. London Marathon (twice). All great races. And all events that this writer has posted a DNS at due to a swollen ankle on race week.<\/p>\n Each bloated ankle didn\u2019t have a noticeable moment when an injury occurred, however, leading me to conclude that it\u2019s either gout or perhaps the result of pre-race nerves<\/strong><\/a>. But can our minds really create pain?<\/p>\n \u201cPain science is in its early stages and we\u2019re still learning about it,\u201d says Anna Gardiner, a soft tissue therapist. \u201cIncreased stress and lack of sleep can amplify pain but that doesn\u2019t always indicate damage.<\/p>\n \u201c\u2018Maranoia\u2019 (marathon paranoia) is a fabled time when many marathon runners feel heightened discomfort, experience niggles and aches, and occurs in the taper week after a period of intense training \u2013 and it\u2019s something that many other athletes feel in their disciplines.<\/p>\n \u201cWhile there isn\u2019t evidence-based research on the phenomenon, it\u2019s likely that endurance athletes are more susceptible to things like a cold virus as their immune system can be compromised through periods of stress. But there\u2019s no evidence, as yet, that actual injuries can be brought on by psychological stress in sport.\u201d<\/p>\n Remedy:<\/strong> Managing nerves may help limit race-week woes<\/p>\n Many of us fall into the trap of logging big and\/or intense miles ahead of race day, often extending the peak phase of training into the all-important taper period. The result is a body with aching shoulders, thighs and calves before the race has even started. In a last-ditch bid for serenity, can downing painkillers produce the goods?<\/p>\n \u201cIt\u2019s quite common among athletes that are serious about training and competing to take paracetamol or Non-Steroidal Anti-Inflammatory drugs<\/strong><\/a> (NSAIDs, such as Ibuprofen) pre-event for performance endurance, but it\u2019s not recommended,\u201d Gardiner states.<\/p>\n \u201cIf something triggers pain or inflammation, then that\u2019s the body\u2019s warning sign that it\u2019s fighting stress somewhere. Analgesia masks this defence mechanism, meaning that you can over-exert your body, and can even interrupt its process so that you\u2019re potentially storing up trouble for later.<\/p>\n \u201cAdditionally, painkillers mute the body\u2019s response to stress and affect body temperature regulation, which leads to dehydration<\/strong><\/a> among other physiological processes. Taking NSAIDs could also increase gut irritation and affect kidney function.\u201d<\/p>\n The remedy:<\/strong> Think twice before gulping the painkillers and ensure your taper is a proper one.<\/p>\n Hitting the mid-race toilet\/hedge and beginning a race-within-a-race to get your tri-suit off in time? We\u2019ve all been there\u2026 right?! Dodgy guts are a common race-day woe, especially in long-course racing.<\/p>\n They can be a sign of nerves, poor fuelling, not readying your body to consume the recommended amount of carbs in training (Precision Hydration has a great carb calculator online), and the onslaught of commercial \u2013 and often very sweet \u2013 energy products when racing.<\/p>\n \u201cThat\u2019s where real food comes in,\u201d says cycling chef Biju Thomas. \u201cIt has a higher moisture content than bought bars, making it easier to chew, swallow and digest. In my opinion, even something simple like soft white bread and jam is better than a commercial bar.\u201d<\/p>\n The remedy:<\/strong> Don\u2019t discount real foods such as bananas and jam sandwiches on race day.<\/p>\n You\u2019ve survived the swim with only a slightly chafed neck and tired arms, but now the bike is testing your shoulder and legs. Do you ride on? Or can dismounting actually solve our mid-ride strife?<\/p>\n \u201cIt\u2019s difficult mid-event to relieve muscular tension as we\u2019re usually hellbent on the finishing line. But sometimes in a race, especially a long-distance triathlon, it may gain time overall to stop and try mobility work then to push on through,\u201d adds Gardiner.<\/p>\n \u201cIn cycling we\u2019re often in a position when the muscles are held in the same position \u2013 they\u2019re contracted and loaded at the same time. Over time this then feels that the area is \u2018stuck\u2019, and some gentle mobility work can free it up and increase power overall.<\/p>\n \u201cGetting off at an aid station and doing some pre-practised stretching and yoga movements can be effective and make the rest of the ride more comfortable.\u201d<\/p>\n The remedy:<\/strong> Stopping and stretching might gain you time overall.<\/p>\n From central cut-outs to split noses and width options, saddles are continually evolving. And yet saddles sores<\/strong><\/a>, the work of cycling\u2019s very own Satan, are still a common problem facing triathletes and cyclists of every level (see Lance Armstrong at the 2010 Tour de France for a high-profile example).<\/p>\n Saddle sores can range from small spots to horrible large boils, and are likely to be abrasion caused by chafing. So if you\u2019re sitting on a bag of peas reading this, then you\u2019ll recognise these symptoms. But is there a way to prevent that smouldering perineum on big rides?<\/p>\n \u201cFor years, I\u2019ve used a tar-like substance to treat our riders,\u201d says Dag Van Elslande, team doctor at Chris Froome\u2019s team, Israel Start-Up Nation. \u201cIt\u2019s a mix of cod liver oil, zinc, skin disinfectant and vitamin E<\/strong><\/a>. Also, I use a local anaesthetic; a healing cream with more zinc; Compeed, which acts as a second skin; and Betadine soap to prevent your groin from picking up an infection.\u201d<\/p>\n Other important areas to address include your saddle<\/strong><\/a>, with those central cut-out saddles a pressure-relieving option; the chamois of your bib shorts<\/strong><\/a> not fitting properly or being supportive enough; and your bike not fitting you correctly \u2013 we can\u2019t overstate the importance of a bike fit<\/strong><\/a> for reducing pain.<\/p>\n Finally, if you\u2019re prone to saddle sores and are spending countless hours in the saddle, chamois cream is a must, but make sure you wash your padded shorts after each ride.<\/p>\n The remedy:<\/strong> Feel the minty goodness of a quality chamois cream.<\/p>\n You\u2019ve done your stretches, but now your back is aching from spending a concerted amount of time in one position on the bike.<\/p>\n \u201cOne of the biggest problems I see is lower-back pain<\/strong><\/a>,\u201d says physiotherapist and bike-fitter Paul Savage, \u201cand that\u2019s often down to a poor bike fit.\u201d<\/p>\n A chief reason is a poor bike set-up leading to overstretching in search of the handlebars, which exerts increasing pressure on the lumbar spine. To solve the situation, a bike fit from a qualified fitter is the ideal, though there are several DIY actions you can take.<\/p>\n \u201cI\u2019d flip the stem over and raise the handlebar,\u201d suggests Savage. You can further raise the bar by adding spaces beneath the stem.<\/p>\n \u201cAnd you can buy a shorter stem,\u201d adds Savage. \u201cAll of this will reduce the stretch. For individuals new to road cycling, as your distances increase, it\u2019s key that you become higher at the front end and less stretched.\u201d<\/p>\n When it comes to a riding position, the drops are handy for descents and dodging headwinds, yet the hoods will ease you into a more comfortable and sustainable position. And don\u2019t fall into the trap of thinking the drops are a badge of honour. Even the pro cycling peloton might spend only 10% of a long stage on the drops.<\/p>\n The remedy:<\/strong>\u00a0Get a professional or do a DIY bike fit<\/strong><\/a>, and don\u2019t worry about spending hours on the hoods.<\/p>\n Dazed and confused, legs seemingly in shackles and talking to ourselves like the town drunk. We\u2019ve probably all hit the wall, bonked or experienced \u201cder Mann mit dem Hammer\u201d (the man with the hammer, in German) in our tri training or racing pursuits. But is it really possible \u2013 or wise \u2013 to \u2018push through the pain\u2019 during endurance events?<\/p>\n \u201cWe\u2019ve all \u2018hit the wall\u2019 physiologically and psychologically during events \u2013 only you can decide if it\u2019s pain or discomfort, or something that\u2019s largely in your head,\u201d adds Gardiner.<\/p>\n \u201cPain that involves adjusting your pedal stroke or running gait to compensate for musculoskeletal pain, and\/or is a sharp pain with a focal point, isn\u2019t something you should push through. That\u2019s a sign that an acute trauma has occurred and shouldn\u2019t be ignored \u2013 it\u2019s the time to do the braver thing and DNF.<\/p>\n \u201cPotentially, however, if it\u2019s an A-race and you\u2019ve a number of weeks or months to recover, then that\u2019s your decision and risk. All-over muscular fatigue or discomfort isn\u2019t necessarily a sign of injury but is indicating that your body is stressed and you\u2019ll need a recovery period after the event.\u201d<\/p>\n The remedy:\u00a0<\/strong>Decide if it\u2019s pain or discomfort, but also remember that there\u2019s no shame in a DNF.<\/p>\n Upper-respiratory-tract infections (symptoms include a runny nose, sore throat and cough) are sadly common in endurance athletes. But what\u2019s a surefire way to deal with an incoming URTI?<\/p>\n According to academic Neil Heron and Ineos Grenadiers\u2019 nutritionist Javier Gonzalez in the Journal of Science and Cycling, you should take paracetamol up to four times a day and zinc lozenges within 24hrs of symptoms starting; ensure you maintain a consistent fluid intake; and, if you think you\u2019re developing an URTI, use Vicks First Defence nasal spray.<\/p>\n The remedy:\u00a0<\/strong>Pharmaceuticals may help with URTIs, but stop training and racing if you\u2019re suffering.<\/p>\n The finish line is 2km ahead, but what\u2019s that coming over the hill? It\u2019s the dreaded leg cramps<\/strong><\/a>, of course! But you can thwart musclar cramps by ensuring that you carry a soft handheld flask on the run that\u2019s loaded with an electrolyte solution.<\/p>\n A study from Professor Ken Nosaka at the ECU School of Medical and Health Sciences has revealed that solely drinking plain water before and after exercise can make riders more prone to cramps. In trials, they found that the electrical frequency required to induce cramps increased when people drank the electrolyte water, but decreased when they consumed plain water.<\/p>\n Again, Precision Hydration\u2019s range of tailored sodium drinks can help with this, while there\u2019s some evidence that pickle juice can help (if you don\u2019t mind smelling of gherkins).<\/p>\n The remedy:\u00a0<\/strong>Ensure that your drinks have a sodium content, especially in the heat.<\/p>\n How to fight fatigue<\/strong> 1. Chunk it up 2. Counter self-criticism\u00a0 3. Remember the why <\/p><\/div> <\/section> By Matt Baird Published: Monday, 08 August 2022 at 12:00 am Niggly shoulders. Muscular fatigue. Creaking joints. Psychological strife. It wouldn\u2019t be triathlon if you didn\u2019t enter a world of pain on the way to the finishing line on both race day and in training. No other sport gives athletes such a head-to-toe physiological and […]<\/p>\n","protected":false},"author":24,"featured_media":16701,"template":"","categories":[1],"acf":{"readingTimeMinutes":"11"},"uagb_featured_image_src":{"full":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/08\/the-9-most-common-triathlon-pains-and-how-to-prevent-them.jpg",1500,1000,false],"thumbnail":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/08\/the-9-most-common-triathlon-pains-and-how-to-prevent-them-150x150.jpg",150,150,true],"medium":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/08\/the-9-most-common-triathlon-pains-and-how-to-prevent-them-300x200.jpg",300,200,true],"medium_large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/08\/the-9-most-common-triathlon-pains-and-how-to-prevent-them-768x512.jpg",768,512,true],"large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/08\/the-9-most-common-triathlon-pains-and-how-to-prevent-them-1024x683.jpg",800,534,true],"1536x1536":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/08\/the-9-most-common-triathlon-pains-and-how-to-prevent-them.jpg",1500,1000,false],"2048x2048":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/08\/the-9-most-common-triathlon-pains-and-how-to-prevent-them.jpg",1500,1000,false]},"uagb_author_info":{"display_name":"importmanagerhub@sprylab.com","author_link":"https:\/\/c01.purpledshub.com\/220triathlon\/author\/importmanagerhubsprylab-com\/"},"uagb_comment_info":0,"uagb_excerpt":"By Matt Baird Published: Monday, 08 August 2022 at 12:00 am Niggly shoulders. Muscular fatigue. Creaking joints. Psychological strife. It wouldn\u2019t be triathlon if you didn\u2019t enter a world of pain on the way to the finishing line on both race day and in training. No other sport gives athletes such a head-to-toe physiological and…","_links":{"self":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/rss_feed\/16700"}],"collection":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/rss_feed"}],"about":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/types\/rss_feed"}],"author":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/users\/24"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/media\/16701"}],"wp:attachment":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/media?parent=16700"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/categories?post=16700"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}1. Race-week \u2018trianoia\u2019<\/strong><\/h2>\n
![\"""\"](\""https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/34\/2022\/08\/race-week-trianoia-c764113.jpg?quality=90&resize=620%2C413"\" "\\"\"\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>\n2. Pre-event niggles<\/strong><\/h2>\n
![\"""\"](\""https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/34\/2022\/08\/pre-event-niggles-68698a2.jpg?quality=90&resize=620%2C413"\" "\\"\"\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>\n3. Dodgy guts<\/strong><\/h2>\n
![\"""\"](\""https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/34\/2022\/08\/dodgy-guts-bc3308a.jpg?quality=90&resize=620%2C413"\" "\\"\"\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>\n4. Mid-race aches<\/strong><\/h2>\n
![\"""\"](\""https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/34\/2022\/08\/mid-race-aches-a42cd9a.jpg?quality=90&resize=620%2C413"\" "\\"\"\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>\n5. Saddle sores\u00a0<\/strong><\/h2>\n
![\"""\"](\""https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/34\/2022\/08\/saddle-sores-04ef570.jpg?quality=90&resize=620%2C413"\" "\\"\"\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>\n6. Back issues<\/strong><\/h2>\n
![\"""\"](\""https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/34\/2022\/08\/back-issues-044feea.jpg?quality=90&resize=620%2C413"\" "\\"\"\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>\n7. Hitting the wall<\/strong><\/h2>\n
![\"""\"](\""https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/34\/2022\/08\/hitting-the-wall-cb61b86.jpg?quality=90&resize=620%2C413"\" "\\"\"\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>\n8. Upper respiratory tract infections (URTIs)<\/strong><\/h2>\n
9. Cramps<\/strong><\/h2>\n
","protected":false},"excerpt":{"rendered":"