How does the Menstrual Cycle Impact Training and Racing?

The menstrual cycle affects hormone levels, energy availability, and recovery, impacting training and racing performance. Understanding these changes can help athletes optimize their training and adjust expectations accordingly.

As you might imagine, every woman’s experience is highly individual.

The menstrual cycle typically lasts 28 days (though it can vary), and is divided into four phases:

1. Menstrual Phase (Days 1–5) – Low Hormone Phase

What Happens?

Estrogen and progesterone levels drop.
Fatigue may be higher due to blood loss, especially if iron levels are low.
Some athletes feel sluggish, while others feel strong and unaffected.

Training Tips:
✅ Focus on aerobic endurance workouts, steady-state efforts, and strength training.
✅ Stay hydrated and consider increasing iron-rich foods to counteract losses.
✅ Adjust intensity based on how you feel—some athletes maintain performance, while others benefit from lighter sessions.

2. Follicular Phase (Days 6–14) – High-Performance Window

What Happens?

Estrogen rises, improving muscle recovery and increasing carbohydrate availability.
Strength, endurance, and overall energy levels are typically higher.
Pain tolerance may be improved.

Training Tips:
✅ Best time for high-intensity training, speed work, and heavy strength sessions.
✅ Body utilizes carbohydrates efficiently, making it easier to sustain hard efforts.
✅ Race performance may be optimal during this phase.

3. Ovulation (Around Day 14) – Peak Power, But Increased Injury Risk

What Happens?

Estrogen peaks, leading to a temporary increase in strength and power.
Ligaments become more lax, increasing injury risk (e.g., ACL tears, ankle sprains).

Training Tips:
✅ Great time for power-based workouts and race efforts.
✅ Be mindful of joint stability—focus on proper form and warm-ups to reduce injury risk.
✅ Maintain hydration as estrogen affects fluid balance.

4. Luteal Phase (Days 15–28) – Higher Fatigue & Recovery Needs

What Happens?

Progesterone rises, increasing core temperature, heart rate, and breathing rate.
Fatigue may increase, and carbohydrate metabolism becomes less efficient.
Some experience bloating, water retention, and mood changes.

Training Tips:
✅ Prioritize aerobic endurance and moderate-intensity training rather than all-out efforts.
✅ Increase carbohydrate intake as the body relies more on fats for fuel.
✅ Listen to your body—allow extra recovery if needed.

How to Adjust Training & Racing Around Your Cycle

Track your cycle: Use an app to monitor trends and performance changes.
Adjust intensity based on energy levels: Push harder in the follicular phase and ease up if needed in the luteal phase.
Fuel properly: Carbohydrate needs increase in the luteal phase, so adjust intake accordingly.
Manage hydration: Increased fluid retention in the luteal phase can impact thermoregulation—drink electrolytes as needed.
Adapt race strategy: If racing during a lower-energy phase, adjust pacing and fueling accordingly.

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

Final Thoughts

Every athlete responds differently to their cycle. Some experience little to no impact, while others notice fluctuations in energy and performance. Tracking your cycle and understanding how it affects you can help optimize your training and race strategy.

The best approach is to listen to your body and do what you can, but don’t stress. If you need a rest day, take it. If you miss a workout or two, just let them go. Proper rest and recovery are invaluable physically and psychologically.

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How does the Menstrual Cycle Impact Training and Racing?