why do sports coaches athletes and
trainers need to know about the
menstrual cycle
because changes in hormone levels across
the menstrual cycle can impact on a
female athlete's ability to train
perform and recover
in some sports training schedules can be
adapted to take advantage of
physiological changes that occur across
a cycle and maximize the training
effects
a textbook menstrual cycle lasts for 28
days but can vary from 24 to 35 days
for each individual its length can even
vary by up to eight days each month
the cycle is divided into two halves
the first half is a follicular phase
and the second half is the luteal phase
the first day of the cycle is when the
period begins
at this time levels of the two main
hormones estrogen and progesterone are
low
after the period estrogen rises peaking
around day 12.
ovulation where an egg is released from
the ovary usually happens around day 14.
the luteal phase is the time between
ovulation and the time when the period
begins again
progesterone peaks around the mid luteal
phase and estrogen is also elevated
again during this time
the days before the period are called
the pre-menstrual phase
and women may experience some of the 150
recorded symptoms caused by a rapid drop
in hormone levels
all females will have different
experiences of the effects of menstrual
cycle hormones
some will experience more or more severe
physical and emotional symptoms than
others this also changes from cycle to
cycle
importantly the most current evidence
shows that performance capacity in terms
of endurance
speed and power are not affected by
fluctuations in hormones during the
cycle
so on any given day of the cycle
athletes have the full range of
performance capacity accessible to them
but it is not always easy to access that
capacity as hormonal fluctuations might
influence how a woman feels physically
or emotionally and performing can become
harder or easier
that is why it is so important to tune
in to how the cycle affects athletes and
to build in strategies to help manage
days where symptoms could impact
performance
typically during the first half of the
cycle
elevated estrogen creates a good
environment for high intensity training
recovery is quicker and motivation to
train can be higher
research shows that when strength
training is performed more frequently in
the first half of the cycle
and less frequently in the second half
of the cycle
strength gains are between 14
and 40 percent greater than when
strength training is distributed evenly
across the cycle
during the second half of the cycle when
estrogen and progesterone are elevated
an athlete's core temperature will start
to rise
meaning they can feel warmer during
exercise and as the athlete's metabolism
favors using fat as fuel
lower intensity aerobic training is most
suitable
high progesterone levels can influence
the neurocircuitry of the brain and
sometimes affect coordination
but it can also relieve anxiety and
promote good sleep making it a good time
to build in recovery from training
these hormone shifts explain why
training schedules designed for men may
not suit female athletes
for female athletes understanding their
cycle and finding effective strategies
to manage symptoms can reduce the number
of days off or sessions when the quality
of their training is poor
finally adapting training schedules to
capitalize on the physiology of the
cycle can improve fitness gains made and
benefit performance
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