Our hormones impact how we feel physically and emotionally yet the menstrual cycle is often overlooked by female athletes and very possibly their coaches. By tracking your cycle and recording how it makes you feel and impacts your training, you could work out what is ‘normal’ for you and how to tailor your training schedule.
It might just be a simple 1-5 marking system which can give you a real insight to how your body reacts to your training at different stages of your menstrual cycle. For example, monitoring energy levels and mood, recovery rates, resting heart rate or heart rate variability, food cravings and training capacity will help you adapt over time.
So what does a typical monthly cycle look like? Remember this is a general guide as every woman deals with different symptoms and levels of discomfort, cramp and bleeding. Ultimately you have to find what works best for you:
* 28-35 days in length
* STAGE 1: days 1-14 approx. Day 1 is the start of menstruation. Low oestrogen levels build up to day 14, while progesterone levels are low. Ovulation will take place around day 14, with peak oestrogen and increased progesterone levels.
* STAGE 2: days 15 – 28 approx. Progesterone is higher, basal body temp increases then if there is no egg fertilisation both hormones start to decrease until the cycle starts again with menstruation
So what can you do to optimise your training in relation to your cycle?
During Stage 1 & oestrogen dominance
* you are more insulin sensitive & use more carbs for energy
* capacity to build more muscle and store less fat
* pain threshold is higher & stress response and recovery is better = you can train harder, especially at higher intensities
BUT: towards the end of this phase the increase in hormones creates some laxity in ligaments so there is an increased possibility of ligament injury, commonly ACL. At this time, warm-up plays an even more important part in your training while year round strength training will also be a huge preventative measure.
During Stage 2 & increasing progesterone levels
* more insulin resistant therefore wanting to hold on to more fat ( in preparation for pregnancy)
* training can feel ‘heavy’ with lower energy levels
* heart rate may be faster
* better time to do longer, steady state training
* higher body temp may mean higher sweat rate so be mindful of changes in hydration levels
* possible PMS in the final week – headaches, mood swings, bloating, food cravings etc. Gentle exercise may help with PMS so be kind on yourself – add in more yoga, stretching etc and have plenty of fuel and recovery after your long, low hr sessions. Maybe it becomes your ‘recovery week’ if you have a regular cycle, then you can
view your training on a 4 week basis rather than worrying about a few difficult days every month.
And what about race day? If possible track ahead and work out how you might be affected on race day. Like everything else in triathlon, you can then practice some strategies well in advance of race day of how you can cope should you need to
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