STRESS AND TRIATHLON:

The Bubbles Below the Surface

THE VERY BASIS of endurance training is the selective use of stress to create athletic improvement. Triathletes intentionally submit their bodies to a certain level of stress each day they train, allow a brief recovery window, then return for another dose of stress in the hopes of gaining strength, speed and endurance.

But how do other forms of stress such, as work, health, relationships and family life, fit into this arduous triathlon lifestyle?

Many wise coaches have offered the advice that one simply cannot lump long-distance multisport training on top of all the other stresses in your life, because it just won’t work. It’s asking for trouble. Something will inevitably suffer because of system overload.

There’s an unspoken ethos that if fitness truly is a priority, we should train no matter what is happening in our lives, and train with purpose and intensity. Heart rate zones, power readings, stopwatch numbers and the data, as the saying goes, never lie. And, while there is value in tough workouts, sometimes they’re not possible. It shouldn’t be a priority, and you may need to ignore the training plan and remodel your workout, or even take a full day off.

Such actions often spawn guilt, self-judgement, and blame. Athletes feel that even though they are in the midst of life’s other stresses, they are somehow inferior, or losing fitness, because they missed a workout. The temptation to check on others’ Strava feeds amplifies this feeling of inadequacy.

Darren Scherbain, originally from Winnipeg – a triathlete, personal trainer, motivational speaker, recovering addict – understands what this feels like.

“Ask any swimmer, and they will be the first to tell you that the bubbles are only visible below the surface,” he says using a succinct triathlon analogy. “There’s uncertainty under the water, not being able to see the light and the clarity as you would from the surface.” He’s referring to the precarious, unseen and often neglected effects of worry and stress.

Stress is the brain and body’s response to any demand. Not all stress is bad. It manifests in a variety of different ways. Any triathlon race creates acute stress.

“Even before the gun goes off, the stress response has already been triggered in the body,” explains Scherbain. “The endocrine system and nervous system interact, your heart starts racing, breathing increases, a cocktail of hormones is released.”

Turn the dial up on stress levels – work, health, relationships, etc. – and acute stress may morph into chronic stress. Signs and symptoms vary, but the snapshot often includes difficulty concentrating, mental fog, feeling helpless, a perceived loss of control, nervousness, frequent infections or illness, increased recovery time and dramatically increased or decreased sleep patterns.

Left unchecked, symptoms can further progress into potential heart disease, high blood pressure, risk of type II diabetes, gastrointestinal disorders, sexual dysfunction, autoimmune diseases, severe depression, respiratory infections and an overall weakened immune system.

Scherbain reiterates that not all stress is bad, and there are positive side-effects stemming from the fight-or-flight response, including increased alertness and short term strength, heightened ability to focus due to increased oxygen to the brain, deeper breathing and a heightened sense of smell, and increased blood flow to large muscle groups.

Centuries ago, this wiring of the brain kept us protected from immediate threats, but instead of replacing our outmoded survival instincts with newer ones, our modern brain was actually built on top of our caveman-era thinking system. And, because our older brain systems are more entrenched and more powerful, they are usually the first to react to any stimulus we encounter.

But under chronic stress, the ability to make clear and effective decisions leaves the mind wandering aimlessly in all directions, “like a leaf getting swept up and blown around by the wind.”

During stressful periods there are two main regions arm wrestling for the control of your brain. The Prefrontal Cortex (used for thinking/executive function), and the Limbic system (used for emotional processing). The fight-or-flight response begins in the Limbic system of the brain, which is hard-wired to react to threats or rewards. Designed to protect us from danger, at times it can become overzealous, releasing too much adrenaline and cortisol, which can interfere with normal functioning.

In the world of today, with the COVID-19 pandemic, there is much destabilizing stimulus – including great uncertainty – which creates added stress.

“There were no volunteers for this uncertainty or new normal,” says Scherbain. “I haven’t surrendered to the uncertainty, but I am being surrendered. There are some moments when I’m left scratching my head and desperately begging for a glimpse of a peek-a-boo around the next corner. Moments like these I’m reaching for my hypothetical ladybug bike helmet, some training wheels and my super-powered Batman T-shirt. We need to focus on the obvious and immediate concern, as opposed to the predictive obscurity of the future, the new normal, whatever that may be.”

Most seasoned triathletes, continues Scherbain, understand the benefits of dividing up a race by using sequential markers – each aid station or kilometre marker – thereby look to control their immediate environment.

“For the most part, an internal locus of control can be more proactive in dealing with stressors in people’s lives, because it’s more of a process -solution strategy.”

To minimize stress, pinpoint individual stressors – whether physical or emotional – and consider ways to address them. This is no easy feat. Remember, you can only control the controllables. The COVID-19 pandemic, for instance, and the ensuing race cancellations (and loss of training mojo) is not something you have much influence over. You are far better off focusing on the part of your life that needs your immediate focus. Training can wait.

There exists an obscure acronym – WYCWYC – that helps provide some focus during times of great stress. It stands for “What You Can When You Can.” In other words, use small windows and be grateful for them, even if you are not completely ticking the box of a heavy workout on your training plan. Small steps enable equilibrium, both physical and emotional, and allow precious time to

Triathlon is more than just swimming, riding and running.

It is an impetus for fitness, happiness and emotional wellbeing.

Be kind to yourself. Train smart.

breathe through stressful moments. Don’t underestimate the power of scaling back and dialling down. Ignore the temptation to quickly check up on others via their Strava numbers.

If you’re a Type-A personality, you’re encountering stress, but your bravado refuses to let you back down. Understand that in peak weeks of triathlon training, accumulated physical and emotional stress can feel smothering. Tread carefully if any stress indicators are flashing, such as mental fog, perceived loss of control, or deviations to sleep patterns. Acknowledge the signs and be cognizant of the possible consequences. The sport of triathlon isn’t worth the long-term detriment of health and well being.

Scherbain sometimes thinks of of stress as having your foot continuously pressing down on the accelerator. Sooner or later you will run out of gas and burn out. Or, using another analogy: “Have you ever tried to put 140 psi in your tyres every time you ride? You know how that will work out. A rocky ride and eventually a flat.”

Gritting it out as a perpetual optimist can exacerbate the symptoms of stress. It can hurt and even kill. Full-scale depression often begins with acute stress, which comes from a mind and body in system overload, but unwilling to relent and seek help.

Triathlon is more than just swimming, riding and running. It is an impetus for fitness, happiness and emotional wellbeing combined, not a win-at-all-cost, dog-eat-dog mentality. Be kind to yourself. Train smart. Assess the risks of your actions and adjudicate the signs, especially if there are too many bubbles emanating from below the water. Be thorough. Take measures to control negative stimuli on your mind and body, and you’ll be a better, happier competitor for it.