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Whether you’re a weekend cyclist or a high-level athlete, injuries spare no one. They make us sad and grumpy and each deserves an explanatory sheet using the 5W1H method. The idea behind this series of short articles is to better understand them, adopt the right behaviors to avoid them, and the proper conduct for better recovery.
I thus propose to cover each time, in the form of the “5W1H” (What, Who, Where, When, How, Why) and in as many articles as there are recurring injuries in cycling and triathlon, all possibilities of frustration linked to forced rest.
After the knee, the clavicle, saddle sores, spinal pain, iliac artery endofibrosis, Achilles tendonitis, compartment syndrome, carpal tunnel syndrome and head trauma, today I offer an explanatory sheet – always using the 5W1H approach – this time for digestive disorders.
By Jean-François Tatard – Photos: Pixabay.com, Pxhere.com, commons.wikimedia/Joseolgon, wikipedia.
WHAT?
Digestive disorders can be numerous: constipation, diarrhea, or stomach cramps.
WHO?
These disorders are actually quite common among athletes, especially runners, regardless of your level or age.
WHERE?
Here you will find some advice. But we don’t promise that they will necessarily cure all your digestive problems. Because indeed, it may also be more serious problems than what we would be able to present to you. Acid reflux or what looks like esophageal burns can sometimes be the consequence of a drink that is too acidic or too sweet. While usually never affected, in anxious athletes, they can appear before or during competition. You guessed it: it’s stress! Without wanting to create an anxious climate: stomach pain before or just after meals can hide an ulcer or another gastric illness, which should be treated without delay. Pain around the navel does not necessarily originate from a simple “stitch”. It can sometimes be an affection of the pancreas or gallbladder, especially if the pain recurs frequently. Abdominal pain, baby colic, or spasms after a meal can be a reaction to a food allergy or an excess of fiber in the diet.
In any case, we are not doctors at www.3bikes.fr, so medical advice is essential. So very important: above all, do not hesitate to consult a specialist. It can be a nutritionist or even a gastroenterologist, but perhaps prioritize your sports doctor who will be able to redirect you correctly.
WHEN?
The cause of these problems is often at meal times. Indeed, these disorders are often linked to poor nutrition. Nevertheless, we cannot rule out certain pathologies such as an ulcer or food intolerance.
But if we are interested in nutrition, fellow athletes, don’t forget to hydrate yourselves either. Drink is one of the key elements of your diet. During a race, the essential thing is to rehydrate. For an activity lasting less than three hours, pure water is sufficient. We saw this previously in another article. But beyond that, you need to supplement your water. Furthermore, check the cleanliness of your bottles. And don’t be afraid to change the contents regularly. A bottle’s use is not indefinite. At the risk of finding a new civilization settling in, which we call bacteria. Furthermore, your drink should be cool, without being too cold. In short, reread my previous article on hydration.
HOW?
Don’t look too far! Diet is THE key to fighting digestive disorders. First and foremost, you need to adapt your eating habits to the digestive specificities of your sport. Have you ever checked something as simple as whether your digestion was complete at the time of exertion? So already, effectively, the first rule: finish eating three hours before the competition or even a training session. This is a fairly basic instruction. Otherwise, the energy used for digestion risks failing you during the effort…
First rule: finish eating three hours before the competition or even a training session.
You must also avoid fatty, gamey, fermented, spicy, irritating, or indigestible foods: these risk causing transit problems that can hinder effort. Forget cassoulet and all legumes (peas, fava beans, lentils, white beans, etc.). They can quite often cause digestive problems. Consume them only if they don’t cause you transit problems. And avoid eating them on race day! This is also a fairly simple rule.
We often see inadequate eating behaviors among marathon runners or ultra-triathletes, especially regarding pre-competition plates. As if it were a matter of reassuring oneself with quantity. Eat your usual amount before a competition. A meal that is too copious will not only not help you cope with the effort, but will inevitably lead to digestive problems. And if you have planned a snack while waiting for the start, trust nutrition brands. They all offer light and adequate solutions. Just what you need to replenish your energy reserves, without weighing down your stomach.
WHY?
Your stomach reminds you a little too often… what is it? Race-related stress? A somewhat lazy intestine? The causes of these digestive disorders can be multiple. And it’s best to try to get help from a doctor.
Despite the pressure of the race, try to relax. Stress is detrimental to good digestion. Eating, or rather eating well, is something you learn! We are not all equal. We are different. Try to find what works for you in training.
CONCLUSION
In the next explanatory sheets, I propose to continue reviewing the injuries that most often paralyze us. We will thus see next time, plantar fasciitis and shin splints.
=> SEE ALSO: All our Infirmary articles
=> SEE ALSO: All our Coaching articles
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