How to train with a Menstrual Cycle?

Oct 2
2 min read

Updated: Oct 3

Before we get started on how to train with a menstrual cycle, watch the video below:

https://youtu.be/h36poEtEbi4?si=h2vHPXup8-4gKpd3

Menstrual Cycle Walkthrough Video

How does the menstrual cycle affect training?

To make it easier we will just focus on using the two phases of the ovarian phase.

Starting off with the follicular phase, this is where your hormones are at their lowest. As the hormones are low, your body has a better ability to access carbohydrate and hydration is easier. Since carbohydrates are one of your biggest stores of energy, you can out put maximal training efforts, building and maintaining muscles. However, since there was blood lose, the body will need more iron (Tria, 2025).

However, in the luteal phase, hormones are higher which will decrease anabolic and muscle building capacity. With the increase of hormones, you will need more carbohydrates, calories, and hydration (Tria, 2025).

How do I combat my menstrual cycle?

When my period starts, I typically have cramps. Depending if I have a training day or not will change how I proceed with my pain management. On a training day, I avoid using any pain medication before the workout. This is because I would like to be aware of any pain I feel. This will assist in managing my injury prevention. If I'm experiencing severe discomfort, the workout will change to an easy ride or run. I also feel a little more demotivated and tired. To aid this, I will try to eat a bit more food and will have a bit of extra coffee.

Once my period ends, I feel my strongest. This is where I will see my best performances so I will put my fitness tests after my period. During this time, I feel motivated and well rested. My focus on nutrition will be more vegetables and less caffeine. The energy will slowly fall after ovulation passes.

During my luteal phase, things get a little tricky. I start to feel my energy deplete. My performances are slowly falling as well. Near the end and right before the period starts, I'm usually pretty irritated. Training sessions are a little more tiring and the soreness increases. Usually, I push through by doing some other forms of recovery. Warms baths are my favorite.

Although I do make slight changes, I try not to change the training plan too much. Training for an Ironman is usually 6-8 months. Most period tracking apps don't go that far ahead and it's only a prediction. I try my best to aid the symptoms I feel so I know how to adjust for race day depending on where I am on my cycle.