For decades almost all sports science has been based and tested around young men. Specifically males in their early 20’s. Until recently we (coaches, exercise scientist) have known very little about how the female cycle integrates with training. In recent years this has changed and we as coaches can better understand the female bodies needs around training to help maximize performance and enhance recovery.
The first step to integrating performance based training with the natural cycle is to track your period. The natural cycle can vary individually. For some it may be as short as 21 days, for others it could be as long as 40 days. There are many ways to track your cycle, from apps to a pad of paper.
Tracking your cycle:
| How to Track | Advantages | |
| Garmin Connect | Garmin Connect has a Menstrual cycle tracking tab. | The app will learn your cycle and predict future dates of your cycle phases. |
| TrainingPeaks | TrainingPeaks has a specific menstruation note feature for tracking. | The info is always visible to your coach. |
| Paper & Pen | Record the start and end date of menstruation. | Simple and effective. |
After a couple months of data has been collected, the athlete along with their coach can better predict performance once cycle length has been determined. The first step to implementing the natural cycle into training is to create periodization of training around the cycle, using the data collected from the methods above. Continuing to collect data will be key to ensuring you and your coach help keep your training performance on track.
Below we have outlined the four phases, what type of training is best during that phase and how to enhance training.
Follicular Phase: This is considered the high performance phase. During this phase of the cycle female athletes will often feel bulletproof and the highest effort intervals can be achieved. On a 30 day cycle this would be the first 12-15 days.
Ovulation: Typically the halfway point of the cycle and when hormone changes affect training practices.
Luteal Phase: During this phase high end effort can be a little tougher to achieve, time to exhaustion is shortened due to raised progesterone and an increase in body temperature. Adding a little carbohydrate here before and during sessions can help aid in reaching higher intensities.
Menstruation: During this phase it is best to implement a recovery week of training, decreasing intensity and duration.
With your coach knowing the length of your cycle they can then best plan out your training sessions. As an athlete keeping up on tracking and letting your coach know of any changes will help keep you performing at your best!
In addition to the natural cycle there are special considerations to take when on contraceptives:
| IUD | The cycle is treated just like the natural cycle. |
| Birth Control | Ideally the pill would be taken 12 hours form training to help limit the effect of the pill during training, this will make the pill have the least amount of effect on training. For example if you train in the morning you would take the pill in the evening. |
Simply put, “women are not small men.” Now more than ever your coach can help you get the most out of your training and racing using not only your unique physiology, but also tracking your cycle.
Carly and Tyler Guggemos built Organic Coaching in 2014 with a simple philosophy that works. The idea is to take what you have and grow it to get faster, fitter and stronger. And to do it with the time you have – not the time you wish you had.
For athletes who are ready to take their training to the next level while still thriving and succeeding in their professional and family life.
