How does the Menstrual Cycle Impact Training and Racing?

How Does the Menstrual Cycle Impact Training and Racing?

The menstrual cycle affects hormones, energy levels, fueling, and recovery. Understanding these changes can help you train smarter and adjust expectations when needed.

Every athlete is different—some notice clear patterns, while others feel little to no impact.

The Four Phases of the Menstrual Cycle

The cycle typically lasts around 28 days (but can vary) and is divided into four phases.

1. Menstrual Phase (Days 1–5)

Low Hormone Phase

What’s happening

• Estrogen and progesterone are low

• Fatigue may increase, especially if iron levels are low

• Energy can vary widely between athletes

Training tips

• Focus on aerobic endurance and steady efforts

• Strength training is often well tolerated

• Stay hydrated and include iron-rich foods

• Adjust intensity based on how you feel

2. Follicular Phase (Days 6–14)

High-Performance Window

What’s happening

• Estrogen rises

• Muscle recovery and carbohydrate use improve

• Energy, strength, and pain tolerance are often higher

Training tips

• Ideal time for high-intensity sessions and speed work

• Great phase for heavier strength training

• Many athletes perform best when racing here

3. Ovulation (Around Day 14)

Peak Power, Higher Injury Risk

What’s happening

• Estrogen peaks, often boosting strength and power

• Ligaments may be more lax, increasing injury risk

Training tips

• Good window for race efforts and power-based sessions

• Prioritise warm-ups, form, and joint stability

• Stay well hydrated

4. Luteal Phase (Days 15–28)

Higher Fatigue & Recovery Needs

What’s happening

• Progesterone rises

• Core temperature and heart rate increase

• Fatigue, bloating, or mood changes may occur

• Carbohydrate use becomes less efficient

Training tips

• Prioritise aerobic and moderate-intensity sessions

• Increase carbohydrate intake if needed

• Allow extra recovery when required

Adjusting Training & Racing Around Your Cycle

• Track your cycle to identify patterns

• Adjust intensity, not consistency

• Fuel appropriately, especially in the luteal phase

• Manage hydration, including electrolytes

• Adapt race pacing and expectations if racing during a lower-energy phase

  Can I Move Workout Days Around and Make Adjustments to My Plan?

Final Thoughts

There is no “one-size-fits-all” approach. Some athletes train consistently through all phases, while others benefit from small adjustments.

The most important rule: listen to your body.

If you need an extra rest day, take it.
If you miss a session or two, let it go.

Consistent training over time—supported by proper recovery—is far more important than perfection.

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