Female athletes have their own unique training demands based on the timing of their menstrual cycles. Our Tristar coaches have put together these key principals and descriptions based on your goals and training plan as a female athlete. Your coach will help guide your plan based on your time of the month and key training sessions.
Cycle timing and your period ●
Follicular Phase ~ days 1-14 post period ● ✅
1st day of your period you should denote this in your training peaks for your coach to plan around your best days of the month in your training cycle.
Post period, the beginning of the follicular phase where estrogen and progesterone are low.
Female athletes are most like a man when it comes to exercise, fueling, and thermoregulation during your period and upcoming follicular phase (up to day 14)
The average follicular phase lasts for about 16 days. It can range from 11 to 27 days, depending on your cycle.
In terms of cycle length, the follicular phase is the longest.
Low hormone phase ~ days 7-14 post period ● ✅✅
The best window of training opportunity for higher intensity work loads in training.
The is the time of the month where you can access carbohydrate and hit high intensity workouts the best!
Your recovery time is less than in the high hormone phase (Luteal phase which is days 15+ post period)
Your core temperature tends to be lower and more sodium is circulating in the body.
As estrogen climbs many woman feel at their strongest.
Luteal Phase high hormone phase ~ days 15+ post period ● 🛑
Due to the unwanted side effects of high hormones you can offset many of these factors with dietary interventions, specifically timing your protein and hydration.
Before harder workouts you should be sure to consume a small amount of glucose to increase your energy during these more difficult times.
During the high hormone phase carbohydrates cannot be processed as readily.
There is a higher level of "brain fog".
Increase in core temperature. (time to heat exhaustion.)
Time to fatigue is quicker than in the follicular phase.
There is less water in the blood overall.
Your blood plasma can drop up to 8% during the high hormone luteal phase of your period. This can have a huge impact on your hydration and cooling strategies.
A normal luteal phase can last anywhere from 11 to 17 days. In most women , the luteal phase lasts 12 to 14 days.
Training and racing with your period ●
Woman have approximately eight periods in a typical year. (Not every month as timing can be irregular and importantly for you to update your schedule in training peaks like this for our coaches.)
Some women do not have a period every month and may skip a month
There is an Increased need for woman post workout leucine and protein / amino acids (BCAA, branched chain amino acids) .... needed to close the brains 🧠 feedback loop for woman at this time... this window is somewhat shorter for woman.... for brain and muscles 💪🏻
Can I race during these more challenging times in my cycle? Yes! Studies suggest that endurance sports perception of the training may be harder but that it does not mean you can hit a personal best because of the timing of your period. Sports such as lacrosse, soccer an athlete may notice a loss of performance at this time.
Are you missing your periods consistently? This may be a sign of other health and training dysfunction. You should key in your coach to your cycles regularity.