Adapting Your Training To Your Menstrual Cycle

We sometimes feel like we have something to prove as women in the world of sports and fitness, that we can exercise, develop, and recuperate like the rest of 'em. However, our female physiology is not a handicap, and it need not get in the way of our training objectives. Our bodies and hormones move through cycles, just like everything else in the natural world, and these cycles can be observed and managed properly.

While we acknowledge that every woman experiences her period differently, we can use science to inform our training decisions more effectively. Let's examine how we might exercise in a way that works with our bodies rather than against them.

Lets Talk The Basics Of Your Cycle

Menstrual, follicular, ovulation, and luteal phases, which are frequently subdivided into only the follicular and luteal phases, are the different stages of a woman's menstrual cycle.

The menstrual phase, during which a woman experiences her period and experiences a decline in oestrogen and progesterone levels, comes first. This normally lasts 3 to 7 days, though it can vary from person to person.

This also initiates the follicular phase, which starts on the first day of your period and lasts for around 16 days until ovulation. The pituitary gland releases follicle-stimulating hormone during this stage (FSH).

Luteinizing hormone (LH) is released during the ovulation phase in response to rising oestrogen levels during the follicular phase. Thinking about ovulating? A minor increase in body temperature, which occurs around day 14 of your cycle, is one indication.

Finally, the luteal phase begins. Here, we observe an increase in progesterone and a modest increase in oestrogen levels, which are then both reduced and the cycle begins again (barring pregnancy). We suffer those *lovely* PMS symptoms, such as bloating, headaches, weight changes, food cravings, and difficulties sleeping, during the luteal phase. For 11–17 days, this phase lasts.

So What Happens When We Add In Exercise?

For Endurance Athletes

Pre-exercise heart rate was greater and peak heart rate was lower during the luteal and menstrual phases, respectively, in a study of inactive women. 1 In the follicular and menstrual periods of this investigation, VO2 max and other endurance parameters were significantly reduced. 1

Conclusion: Try to wait until the luteal phase is done to perform higher-intensity workouts because this is the time when your heart is working a little harder than usual. You'll also reach a higher heart rate when training in warmer weather. If you exercise in accordance with heart-rate zones, you should anticipate that reaching greater heart rates will be more difficult while you are menstruating. You may also have diminished stamina in this area, so try to choose shorter workouts during your menstrual period if you're preparing for (or competing in) an endurance event.

For Strength Focused Athletes

Although steroid hormone levels fluctuate during the menstrual cycle, it has not been demonstrated that these changes significantly affect muscle deterioration and strength. 3 The lesson is to carry on as usual! Even while the data indicates that there is no discernible effect on your capacity to engage in these sports at any stage of your cycle, only you are aware of how your body is feeling. If you're experiencing PMS symptoms like weariness, anger, or mood swings, think about taking a step back and choosing more recovery.

So How Do We Hydrate Properly During Our Cycle?

Your fluid balance will fluctuate throughout your cycle, which may affect how well you can work out, particularly in the summer. Pay special attention to your water intake those days because the time it takes to reach weariness is significantly shorter during the mid-luteal phase, which is thought to be caused by an elevated body temperature. 

Estrogen and progesterone can increase fluid retention as a side effect, with levels increasing from ovulation through the first half of the luteal phase.

 During the luteal phase, this fluid is redistributed throughout your body, causing a dip in plasma volume that may affect how much oxygen gets to your muscles. Since sweat aids in bodily cooling, a decrease in sweating can also lead to a rise in body temperature. Women should pay closer attention to their fluid intake and hydration throughout the mid-luteal phase as a result of these changes, particularly if they are in hot and muggy conditions.

Now To Look Into… Changes In Your Biomarkers And How To Optimise Your Cycle

Your cycle has little effect on performance-related iron markers like haemoglobin and hematocrit, despite the fact that you lose blood throughout the menstrual phase. That being said, female athletes should still be aware of their risk for anaemia. We advise monitoring your ferritin levels because they will be the first to fall if you don't get enough iron in your diet.

It is probably not required to spend additional time organising your competition schedule around your cycle for female athletes whose success is based on muscle output or VO2max. 3 However, women who engage in endurance sports should think about scheduling competitions around their menstrual cycles, especially if they take place in hot, muggy weather. 3 It may be more difficult for women to engage in intense training and make sure that they recover enough during the luteal phase due to changes in fluid, body temperature, and metabolism.

Start by keeping a cycle diary! By doing this, you may learn when your body enters each phase, any accompanying symptoms, and how to adapt. We acknowledge that each woman's menstrual cycle is unique and that a variety of circumstances, such as the use of oral contraceptives, eating disorders, and medical illnesses like polycystic ovary syndrome (PCOS) or uterine fibroids, may be involved.

Lack of a monthly menstruation can be brought on by IUDs. However, your cycle and the associated hormone changes are still in action in the background! IUDs either use copper or the hormone progestin to prevent pregnancy (hormonal IUD) (non-hormonal IUD). Ovulation can also be stopped by hormonal IUDs. For women who have an IUD, tracking your cycle can be helpful, but it might be more difficult if you don't have a period.

When needs are greater, keeping a food log can also be useful for determining whether one is getting enough macronutrients and fuel. To ensure appropriate hydration and replenishment between sessions, sweat tests can be used as a tool to record any notable variations in fluid requirements during your cycle.

At The End Of The Day

Looking more closely at how our bodies change over the course of our cycles can be a hugely beneficial tool for female athletes. Understanding what's happening internally might help us position ourselves for success in achieving our fitness and health objectives.