The last 10 years of my life I’ve spent countless hours riding in the company of predominantly young to middle aged men. Given the average male allegedly thinks about sex 19 times per day the conversation occasionally turns to discussing sex in a direct or more obscure way depending on how comfortable we are with each other.

What might be surprising to readers who are not so familiar with elite endurance athletes, is how often I hear guys say that they’re not interested in sex, that it’s a chore they sometimes bear for their non-training partner or they’re actually having issues maintaining an erection, or reaching orgasm.

Some guys with the latter issue blame extended time on the bike which in the past was certainly an issue. However, in the age of better bike fits and the vast array of saddles that eliminate pressure on the perineal area this really shouldn’t be happening to men or women anymore and if it is, get off your penny farthing and get it sorted!

Based off consistent feedback, a new Trek Bike is associated with increases in sex drive. Pic- James Mitchell

In contrast, when I speak to an athlete who has given the sport away or is taking an extended break from training the comments almost universally include shock at how their sex drive is back, alive and well. In my own experience the change in sex drive when I’m on a break is so drastic I have to wonder whether the body is making up for lost time or whether this is the normal state of affairs if I wasn’t training all the time. If it is, I’ll have to continue some training post triathlon retirement to avoid annoying my wife too much. 

I don’t regularly ask women how their sex-life is going so I can’t speak with great anecdotal authority that females training hard experience the same issues. However from some very shallow research and applying common-sense, women consistently overtraining will experience exactly the same drop in sex drive. 

Based off consistent feedback, watching me compete in Budgy Smugglers has never been  associated with increases in sex drive. Pic- AsiaTri.com

WHAT IS HAPPENING? 

Cortisol, the temperamental hormonal beast that it is, is the body’s major stress hormone. It’s released from adrenal glands in response to stress. Whether that stress be the day to day more benign events happening in your life, the more acute emotional stress or exercise induced stress and much more. Cortisol regulates energy helping selecting the right type and amount of carbohydrate, fat or protein that the body needs.

A natural variation in cortisol levels throughout the day is very normal and healthy. When you wake, it’s normally quite high, then it might start to drop late morning, bump back up in response to a hard training session or to help you meet a tight work deadline, then drop right back down towards the end of the day to allow rest and sleep.

We love Cortisol, we have to have it. It only becomes an issue when levels are chronically high. Similar to insulin resistance in diabetics, if high cortisol levels are present too often, the whole system can become dysfunctional. The body might start pumping high levels of cortisol at times when you really don’t want it, or stop producing adequate amounts when you really need it.

When cortisol is high, other hormones, specifically sex hormone production for the purposes of this article is very low. For men, the predominant sex hormone is testosterone and for women oestrogen and progesterone. When cortisol production levels are high, inversely the above sex hormones will be low. So if you are working too hard, or have a level of work stress that you can’t switch off from OR are training really hard for too long a period the body is at risk of chronically high cortisol and chronically low testosterone, oestrogen, progesterone and other hormones. 

WHAT CAN WE DO?

Diet

I wouldn’t Google this space as you’ll read so much marketing spin on supplements that will lower cortisol and boost sex hormones that it will likely add more stress to compound any sex issues. A healthy, predominantly whole food diet that gives your body all the appropriate nutrients to thrive should be sufficient nutritionally for most people to keep their libido at an appropriate level for their age range.

Sleep

The most effective way to give your body a hormonal boost is get enough rest and sleep. During sleep the body pumps out hormones to restore, rebuild and in turn, reload your sex drive. Prioritise sleep if you want to bring back your sexual mojo.  

‘Healthy’ Training

Chronic exercise equals chronic cortisol levels so stop the chronic training. Use a coach or take the time to plan out an appropriate training program that is a somewhat ‘healthy’ training program. By healthy I mean factor in all the other causes of stress of your life and ensure you have the time to absorb and recover from the training you’re doing. By all means, train incredibly hard but realise that the hard work is wasted if you don’t give yourself the rest time to absorb it.

To maximise high performance over the long term in your chosen sport, incorporate a weekly rest day or days and take time after key events to really refresh. It’s easy to flick through Instagram and see the incredible sessions the sports elite are posting and thinking that they are at the top because of their ability to suffer. That would certainly be partly true but the flip side of their schedule that doesn’t get broadcast is them lying down for as much time outside of training as is possible would probably not garner many likes but is likely just as big a part of their success.

Pic- Korupt Vision

Be Flexible

Flexibility within your training program is incredibly important to preventing a chronic overload of cortisol and to keep your sex drive knocking on desire’s door. If you haven’t slept the much the night before due to a crying baby or a high level of work stress that day then don’t go ahead and complete your most intense training session as planned. Re-work the training schedule and do a recovery or easy aerobic session so that the total stress for that day is not over the top. Reschedule the session for another time or even let the session go. Skipping a session is not a soft move if it keeps you healthy and allows longer term consistency.

There is a massive difference between not feeling like doing a session because you’re a little tired and genuinely knowing you’re wrecked and that doing the session would have little benefit. Deep down I think most people know but if you’re unsure I like the Craig Alexander method of starting the session and at least completing the warm up. Often starting is the hardest part and from there you know whether you’re truly fatigued or whether you are good to go. 

Reduce Stimulants 

Caffeine, likely the most beneficial legal performance enhancing drug also helps bump up cortisol levels. Chronic caffeine intake can contribute to chronic cortisol levels so be wise with how much and how often you have caffeine. Similar to training, try and find days of the week or periods through the year where caffeine intake is heavily reduced.

Find proven alternatives to caffeine that can boost performance without the adrenal toll. 

Save yourself

Serious overtraining syndrome can take months or even years to escape. Save yourself the pain of going too far down the overtraining route. Don’t ignore your sex drive and allow it to help guide smart training and recovery.

Curbing The Come Down

It’s been close to a perfect prep. You’ve ticked every box possible in regards to nailing your ‘A’ race. Sacrifices a plenty along the way including spending a lot less quality time with friends and family and justifying putting off life-tasks that you’ll get around to after the race. ‘You’ll make up for it once the race is over’ is the common mantra I tell myself and is the familiar theme I hear from others. The race tends to go one of two ways.

Scenario 1- Really well. You’ve smashed your personal best, perhaps beat your training buddies or for the pros out there, loaded some prize money into the bank and kept sponsors throwing high fives around in the office at their genius decision to sponsor you. The finish line feeling was as good as everyone told you it would be. Shivers down your spine, screams of pure joy at the finish line and all that usual carry on. The day after the race and you’re still on a massive high. How good are the next few weeks going to be? Lying around, relishing in the glory of what you’ve achieved, no training, catching up with friends, throwing back chips and beers with zero guilt. It’s going to be the best! Only it isn’t. 

 

Scenario 2- You’ve had either a moderately disappointing or excruciatingly disappointing race.

Ironically, both scenarios often lead to the same outcome. Only with the disappointing result the feeling can come sooner. You feel c0mpletely empty. What now?  You ticked off or missed the goal you’ve been working towards for months, maybe even years. By  mid week you’re struggling to find the motivation to even get out of bed let alone make the effort to make up for the selfishness you imparted on friends and family during the build up.  There’s a strange feeling of perpetual sadness combined with a completely overwhelming level of anxiety thinking of things you need to get done to get the rest of life back on track. For some lucky people, ‘post-event depression’, as it is can be coined, can last for just a few days. For others, it can linger for weeks or even months. 

What is ‘Post Event-Depression’? 

The months of training to complete your event take a huge amount of motivation and discipline to get out the door for each session. The nice part of the preparation and all the training that many of us don’t take for granted is the daily feelings of accomplishment after ticking off each session. I believe it’s deep in our ancestral DNA to need consistent purpose to be happy. The pillars of happiness; adequate food, shelter, love and the one that’s often ignored-  ‘purpose‘. It’s quite possible that like myself, you also become very fond of the brain chemicals that are released during training. During and after training the brain releases ‘feel good’ neurotransmitters including dompamine, norephinephrine and serotonin. Pain, anxiety and stress can be strongly mitigated by these chemicals and it’s likely that endurance athletes in particular become very fond of their morphine like effect post training. There is a reason that former drug addicts who’ve beaten their demons end up in ultra running or competing in Ironman triathlon, some of them doing exceptionally well.

On a more acute level, race day takes an enormous emotional toll. The brain’s stress chemicals are circulating in overdrive before and during the race. You then receive a massive endorphin release upon finishing which leaves the athlete with a ‘racer’s high’. Typically, we then go cold turkey on training and the body, at least from what I’ve observed, seems to almost go into withdrawals due to an elimination of the brain chemicals daily training has provided for so long. 

Newton’s third law of physics can also be applied to psychology. “For every action there is an equal and opposite reaction”. What goes up, must come down.

How to lessen the fall:

• Be ready. I would love to jot down some recommendations of how to get through the post race period without suffering any post race blues at all but for the majority of people, that would be unrealistic. Plus, if you’re going to get the the most out of yourself mentally on race day you’re going to have to deplete yourself to a significant degree. However, being ready for the fall and understanding why it’s happening can make for a much softer landing. It’s worth warning your loved ones that you might be a little down for a few days so that they don’t get frustrated if you’re not your usual enthusiastic self. 
• Alcohol and Caffeine Before I’m called out for blatant hypocrisy, do as I say not as I do. I’m rather fond of a beer or three post race but I’m also very accepting of the fact that I often do myself no psychological favours with this indulgence. Especially after a race has gone well  there can be a very strong desire to get out and celebrate. It’s often been weeks or months of living like a monk and you want to get out and enjoy yourself. If you really struggle with post-event depression I would seriously consider skipping drinking until the brain is on a more even keel. Same goes for post-event anxiety. Steer off caffeine for a while until you’re mood is more stable. Just because caffeine and alcohol are widely socially accepted they’re still drugs with both positive and negative effects and the negatives can really be enhanced post race.                                                                                                 

• In addition with caffeine, your body and mind has been given a solid bashing, all-time high cortisol levels are circulating and your heart rate is still nowhere near your typical resting rate. It’s not untypical for athletes to consume 400mg+ of caffeine on race day. The body wants and needs to rest to rebuild physically and emotionally but the temptation is to spend the day after the race sharing war stories with friends and trying to pick yourself up out of the fatigue with a few double shot espressos. You’re essentially throwing stimulants into a completely burnt out mind and body. The effect of caffeine is highly individual but again, if your prone to post-event anxiety perhaps take it easy on caffeine.  
• Gut Health- There is ever increasing evidence that our gut health plays an integral role in regulating our moods and feeling of happiness. Racing an endurance event typically requires fuelling and hydrating with sports fuels and and drinks that in the short term help you get through the race as fast as possible but can also leave your gut microbes well out of whack with unhealthy gut bacteria thriving and healthy gut bacteria suffering. Binge eating tends to be the order of the day after a big endurance event and I would never try to deny an athlete this immense pleasure post race. However, if you can binge on more natural sources of food rich in healthy fats, protein and quality sources of carbs then it should go along way to helping your gut bounce back from the race day pounding it’s received and help produce positive mood stabilising chemicals to get your brain back to normal more quickly.
• Sleep-  A disturbed sleep 2 nights out. 3 hours sleep the night before. Staring at the ceiling the night after the race. I’m sure that sleep pattern sounds familiar. By the time the whole race experience is done it’s so easy to be completely wrecked and sometimes it’s the lack of sleep that’s been the primary swinging wrecking ball even more so than the race. Sleep is a whole separate article but if sleeping is an issue for you like it is for me then I would look into getting to the race more than a couple of days before the race to settle in and truly relax and adjust to any time differences. Practicing ’Mindfulness Mediation’ has some solid evidence behind it for a long list of mental perks.

• Post race plan- Contrary to common practice perhaps consider an exercise schedule for the week after the race before starting on a complete or nearly complete break from training. The ‘cold turkey’ approach is pretty tough on the brain while even 30 mins a day of low impact exercise could go a long way to getting you outside, helping with a small bout of much needed endorphins and also actually aid healing of the body. Often muscles and fascia are riddled with mirco-tears post race and by not putting the body through a nice range of motion each day we heal in a shortened state. When we do resume training, despite the rest, injuries can pop up due to a lack of active recovery. Of course it’s not suitable to launch into high impact exercise like running and I still think a complete break from training is potentially useful for many, however I would give it a week or 10 days before going into a ‘no exercise phase’.

Be realistic! It can be easy to make work or a chore list for the weeks following your race that is very ambitious ignoring  that you might not be in the most productive mental state. Make a list by all means but target one to two tasks a day instead of having unrealistic target that only leaves you overwhelmed and more stressed out by the end of the day when you haven’t achieved what you thought you would for that day.

 

• Be with people who make you happy. 

It can make the world of difference when you’re feeling down. Take the time to be with the people you love and the people who make you happy. 

 

• Is it all worth it? After all this you might ask is it really all worth it if every great feeling in life is balanced out by an opposing negative emotions?

Only you can answer that for yourself and I completely appreciate for some, it may not be worth it if the suffering post event is particularly bad. For myself however, it’s absolutely worth it. We’re only here for a short while in the grand scheme of things and I would rather ride life’s extreme roller coaster of emotions then get to the end of the road wondering what it would have been like to have loved and lost love, seen and experienced the wonders of the world but also the darker side of humanity and experiencing the absolute elation of crossing a finish line in excess of all expectations or the disappointment when you fall well short of your goals.  I try not to fear post-race depression, just accept it’s inevitable to some degree and manage it as best I can knowing that what goes up, must go down, but then will eventually go back up again!

Look out for each other and talk to your GP about the help available if you’re really struggling.

 

Cheers,

Reedy

 

Images 1,2 and 4- @KoruptVision

Image 3- @stuart.fefeita

 

 

 

 

Upon reviewing 2017 I had to come to terms with the following:

1. As much as I would love the Ironman World Championship to rotate locations like every other sport and the Ironman 70.3 World Championship, it is not going to happen  any time soon. I need to adapt to the conditions in Kona or choose a different major objective to rotate my season around.
2. Amongst my gnome sub species and indeed even compared to the far larger common human, I have very high sweat and sodium losses. In very warm conditions I can lose 4-5kgs in a 2 hour run. A 7% drop in body weight due to fluid loss is not going to enable a strong final hour of a marathon irrespective how hard you are willing to push your body as most brains won’t allow you to put yourself into a state that could lead to organ damage. Although there are a few notable exceptions. https://www.youtube.com/watch?v=TyYkKkLRAec
3. I know it’s very individual but my best races have come from ingesting far less calories then traditional sports science says I should need to compete at the highest level and consuming far more fluid and sodium then the majority of scientific sports research says I should be able to absorb, suggesting strongly  that hydration is a major limiter for me while calorie deficiency is not.
4. I weigh myself pre and post specific brick sessions during the hot summer months and of the many products I  experimented with since 2015, SOS was far and away the best hydration product I trialled. My losses were mitigated massively without GI distress indicating incredibly efficient fluid absorption. So I hassled them into a sponsorship arrangement.

 Pic- Ironman World Championships 2017. Pic- Dan Brown.

One of the major reasons I think SOS works so well for me is that the dominant source of sodium in SOS is sodium chloride. Sodium chloride is how we would naturally consume salt in our diets and because of this the human brain has a terrific way of telling us when we need it and when we don’t. It tastes really good when we are salt depleted, while the chloride component is not as tasty when you don’t need salt. For example, on a Byron Bay humid summer day, I’ll drink 3-4 sachets of SOS per bottle for my hard sessions and my taste buds are dancing with pleasure. At rest however, when my sweat is negligible, I find that if I mix 3-4 sachets per bottle then the chloride component of SOS makes the taste far too strong and my brain tells me to back it off so I’ll only do one sachet. Given how essential salt is to human function it is really not surprising that we evolved to be pretty damn clever at balancing out how much salt to ingest through a taste feedback loop. Where many other sports drink formulas fall short is they use artificial sweeteners and/or lots of sugar and less natural, manufactured forms of salt which inhibits our normal way of regulating salt through taste.

Another major SOS drawcard is that I don’t want to be consuming lots of sugar unless I really need it to fuel very high intensity training and racing. SOS has enough glucose to facilitate fluid absorption in the small bowl via the sodium : glucose co-transport system but not enough to lead to significant insulin spikes and certainly not enough to slow absorption as some leading  sports drinks have made their formulas. The sugar content is low enough that with my overly active lifestyle I can drink as much SOS as I like guilt free.

It took me some time to work out how to compete in very hot and humid Ironman 70.3 events but through a lot of trial and error  I worked out how to be successful over 4 hours in those conditions. My major challenge now as I focus on 8 hour races is staying hydrated for the back half of the Ironman marathon and  I’m really confident that SOS is going to go a long way to helping me perform much better from 6 hours onwards in races.