Sydney McLaughlin turns 22 three days after the final of the 400-meter hurdles, in which she might win Olympic gold and may even lower her current world record.

Her big birthday plans?

“Try and find a cupcake and then blow out the candles by myself,” McLaughlin said.

Welcome to the no-fun Olympics, where celebrations and camaraderie will be muted by stringent rules and regulations due to the coronavirus pandemic.

Navigating the Tokyo Games may prove to be anything but a piece of cake: Masks and social distancing — 2 meters (more than 6 feet) — strictly required. Hugging is a no-no when celebrating. Meals in big groups are to be avoided. Alcohol must be consumed in one’s room — and alone. Family interactions are basically reduced to video chatting.

Not exactly the once-in-a-lifetime experience many athletes were envisioning.

“In my head, it’s going to be like a really cool jail. Like you’re going to be super excited, but you’re still in jail,” American archer and three-time Olympic medalist Brady Ellison said. “But when we get there, it may not be nearly as bad as what we think it is, right?”

The lengthy playbook — a guideline for a “safe and successful Games” — is filled with “cannots” and “do nots.” Slip-ups and their consequences range from warnings to fines to maybe even worse — expulsion? — for the approximately 15,400 athletes expected to take part in the Olympics and Paralympics.

Athletes are taking the heavy restrictions — no shaking hands, don’t walk around the city, eat alone when possible — in stride. Because there’s a big silver lining: They’re finally green-lighted to compete after the Tokyo Games were postponed a year due to COVID-19.

“They’re sacrificing a lot,” USA men’s basketball and San Antonio Spurs coach Gregg Popovich said. “They can’t take their friends or family to Tokyo. It’s a huge sacrifice and I think they deserve a lot of credit for that.”