As a female endurance cyclist, one of the challenges I face is how to manage my period while training for races. Menstruation can affect energy levels, mood, and physical performance, but with some careful planning and management strategies, it’s possible to minimize the negative impact and even take advantage of some of the upsides. In this article, I’ll share my personal experience and tips for dealing with periods while training for endurance cycling races.
Understanding the Menstrual Cycle for Female Cyclists
The menstrual cycle is driven by changes in hormones, including estrogen and progesterone, which can have a significant impact on athletic performance. These hormones rise and fall throughout the menstrual cycle, and this can have both positive and negative effects on female endurance cyclists.
The menstrual cycle consists of two main phases, the Follicular Phase and the Luteal Phase.
The Follicular Phase
During the early follicular phase of the menstrual cycle (which is the first day of menstruation until ovulation), estrogen levels are relatively low. This can lead to decreased energy levels, mood swings, and general fatigue. This is also a time when women may be more prone to injury, as their joints and connective tissues may be more lax and susceptible to damage.
As estrogen levels rise during the late follicular phase (the days leading up to ovulation), women may experience an increase in energy and improved performance. This is because estrogen has been shown to improve the efficiency of muscle contractions, leading to greater power and endurance during high-intensity exercise.
The Luteal Phase
During the luteal phase (the time between ovulation and the start of the next menstrual cycle), both estrogen and progesterone levels are elevated. This can lead to increased water retention, which may cause bloating and make women feel heavier and slower. Additionally, progesterone can have a sedating effect, leading to decreased energy levels and reduced motivation.
Despite these potential negative effects, there are ways to manage the hormonal changes of the menstrual cycle and continue performing at a high level. For example, women can adjust their training schedules to account for the changes in energy levels, and prioritize rest and recovery during the luteal phase. Additionally, eating a balanced diet and staying hydrated can help to mitigate some of the negative effects of water retention.
The menstrual cycle can have a significant impact on athletic performance for female endurance cyclists. By understanding the hormonal changes that occur throughout the cycle and implementing strategies to manage them, women can continue to train and race at their best. It’s important to listen to your body, be patient with yourself, and remember that menstruation is a normal and natural part of being a female athlete.
Plan Ahead for Your Period
The first step in managing your period while training for an endurance cycling race is to plan ahead. Knowing when your period is due and how it’s likely to affect you can help you adjust your training schedule and be prepared with the necessary supplies.
Use a period tracking app or calendar to keep track of your cycle and predict when your next period is due. If you have a regular cycle, this can be fairly easy to predict, but if you have an irregular cycle, it may require a bit more monitoring. Once you know when your period is due, you can plan your training schedule around it.
For example, if you know that your period typically makes you feel more fatigued or causes cramping, you may want to schedule your rest days or lighter workouts around those days. Alternatively, if you find that you have more energy during your period, you may want to plan your harder workouts for that time.
Stock Up on Period Supplies
Another important aspect of managing your period while training for an endurance cycling race is to make sure you have all the necessary supplies on hand. This includes tampons, pads, or menstrual cups, as well as pain relievers and any other products that you find helpful.
Consider packing a small kit to take with you on long rides, just in case. This can include a few tampons or pads, a pain reliever such as ibuprofen, and any other items that you find helpful, such as heat patches or chemical instant heat packs like hand warmers.
It’s also a good idea to be prepared for unexpected changes in your cycle, such as heavier bleeding or unexpected cramping. If you’re traveling for a race, make sure you have access to a pharmacy or other source of supplies in case you run out.
Be Mindful of Nutrition
Nutrition plays a key role in managing your period while training for an endurance cycling race. Eating a healthy, balanced diet can help reduce symptoms such as fatigue and cramping, while also providing the energy and nutrients you need to perform at your best.
Make sure you’re getting enough iron, as menstrual bleeding can lead to iron deficiency anemia. Iron-rich foods include red meat, poultry, seafood, beans, spinach, and fortified cereals and breads.
It’s also important to stay hydrated during your period, as dehydration can make cramping worse. Aim to drink at least eight glasses of water a day, and consider adding electrolyte tablets or drinks to your water to replenish electrolytes lost through sweating.
Manage Pain and Discomfort
Menstrual cramps, headaches, and other physical discomforts can make training and racing more challenging. While it’s important to listen to your body and rest if you need to, there are also several strategies you can use to manage pain and discomfort.
Medicine
One option is to take a pain reliever such as ibuprofen or naproxen sodium. These medications can help reduce menstrual cramps and other pain and are available over the counter at most pharmacies. If you’ve gone through period cramps before, I’m probably not telling you anything new. Be careful with stronger pain killers – if a medication has a warning that it is not safe to drive, I recommend you stay off the road, and don’t cycle either.
Heat and Exercises
You can also try using heat therapy, such as a hot water bottle or heat patch, to help relieve cramping and other discomforts. Gentle stretching, yoga, or other low-impact exercises can also be helpful for reducing tension and improving circulation. If you’re on the road, a hand warmer or instant heat pack can be a light weight and effective pain relief.
Menstrual Cups
Another option to manage your period during training and races is to use menstrual cups. These are small, flexible cups made of medical-grade silicone that can be inserted into the vagina to collect menstrual blood. Menstrual cups have several advantages over tampons and pads. First, they can be worn for up to 12 hours, so you don’t have to worry about changing them as frequently as tampons or pads. Second, they are environmentally friendly, as they can be reused for years with proper care. Finally, they are less likely to cause discomfort or chafing while cycling than tampons or pads, as they do not have strings or adhesive backing.
To use a menstrual cup, you should first sterilize it by boiling it for 5-10 minutes or using a sterilizing solution. Then, fold the cup and insert it into your vagina, making sure it is fully open and creating a seal. You may need to experiment with different folding techniques and insertion angles to find what works best for you. When it’s time to remove the cup, simply pinch the base and gently pull it out. Empty the contents into a toilet or sink, rinse the cup with water, and reinsert as needed.
While menstrual cups are a great option for many cyclists, they do have a learning curve and may not work for everyone. Some women find them difficult to insert or remove, or experience leakage or discomfort. It’s important to experiment with different cup brands and sizes to find what works best for you, and to give yourself time to practice using them before race day.
Hydration, Diet and Training Schedule
In addition to these menstrual management options, there are several other strategies you can use to minimize the impact of your period on your cycling performance. First, make sure to stay hydrated, as dehydration can exacerbate menstrual symptoms. Secondly, eat a balanced diet with plenty of iron-rich foods like spinach and red meat, as iron deficiency can make menstrual cramps and fatigue worse. Finally, don’t be afraid to adjust your training plan or take a rest day if your period is particularly heavy or painful. It’s important to listen to your body and give it the rest and recovery it needs to perform at its best.
Managing your period while training for endurance cycling races can be challenging, but with the right tools and strategies, it is definitely possible. Whether you choose to use tampons, pads, menstrual cups, or a combination of these methods, it’s important to find what works best for your body and your training schedule. By taking care of yourself and giving yourself the rest and recovery you need, you can continue to pursue your cycling goals and enjoy the physical and mental benefits of this exciting sport.
Take Advantage of Period Upsides
While menstruation can certainly have its downsides when it comes to training and racing, there are also some potential upsides that female endurance cyclists can take advantage of.
One potential upside is an increase in pain tolerance during certain phases of the menstrual cycle. Research has shown that the pain threshold can increase during the late follicular phase and the early luteal phase, which occur in the days leading up to menstruation. This means that female athletes may be able to push themselves harder during training and racing during these phases.
Additionally, the hormonal changes that occur during the menstrual cycle can also provide benefits. Estrogen, for example, has been shown to improve muscle recovery and reduce muscle damage, which can be particularly helpful during periods of high-intensity training or racing.
Finally, it’s worth noting that some women report feeling a sense of empowerment or mental clarity during their menstrual cycle. While this is certainly not the case for everyone, some women find that they feel more in tune with their bodies and more focused on their goals during this time.
Conclusion
Overall, while menstruation can certainly present some challenges for female endurance cyclists, it’s important to remember that it’s a normal and natural part of the female experience. With the right strategies in place, it’s possible to manage the downsides and take advantage of the potential upsides in order to continue training and racing at your best.
