Optimise Your Training Around Your Menstrual Cycle with GCN
Source: GCN Youtube Channel: Optimise Your Training Around Your Menstrual Cycle
Video Optimise Your Training Around Your Menstrual Cycle with Global Cycling Network
Video Optimise Your Training Around Your Menstrual Cycle with Global Cycling Network YouTube Channel.
Optimise Your Training Around Your Menstrual Cycle
The Global Cycling Network (GCN) has recently delved into an important yet often overlooked topic – the impact of the menstrual cycle on training and racing for female athletes. This crucial conversation is one that affects 50% of the population in some way or another, yet historically has been shrouded in silence. With the help of Hannah Barnes, former professional cyclist turned coach, and Will Harper, founder of Synergy, a female coaching company, GCN is shedding light on this critical issue.
Understanding the Menstrual Cycle
The menstrual cycle consists of four phases – menstruation, the follicular phase, ovulation, and the luteal phase. Menstruation, which marks the start of the cycle, is when women get their period, lasting between 2 to 7 days. During this phase, hormone levels fluctuate, leading to symptoms like cramps, tender breasts, bloating, mood swings, and headaches. The follicular phase follows menstruation and can last for 13 to 14 days, characterized by rising reproductive hormones and higher energy levels. Ovulation, occurring around day 14 of a 28-day cycle, is marked by the release of an egg, while the luteal phase prepares the body for a new cycle. As the cycle progresses, women may experience mood changes, tender breasts, bloating, and other symptoms related to hormone fluctuations.
The Impact on Training and Racing
For many female athletes, especially those in professional sports, navigating their menstrual cycle on race days or during intense training sessions can be challenging. Prior to the recent spotlight on this issue, many female athletes, including Hannah Barnes, did not incorporate their menstrual cycle into their training. As a result, they may have unknowingly missed out on valuable insights that could have optimized their training routines and improved their performance.
In a conversation with Hannah Barnes, she shared her experiences of racing and training without considering her menstrual cycle. She reflected on how the topic was rarely discussed during her cycling career and how, in hindsight, it seemed like a missed opportunity to better understand and work with the natural ebbs and flows of her body’s cycle. Hannah revealed that during the follicular phase, intense efforts and gym sessions work best, while the luteal phase, especially before menstruation, may be characterized by higher levels of fatigue and discomfort, impacting training sessions. These insights shed light on the significance of understanding and planning training around the menstrual cycle for female athletes.
Addressing the Lack of Awareness
Will Harper, the founder of Synergy, highlighted the lack of awareness and optimization around the menstrual cycle in female training programs. Traditionally, female training has often mirrored male programs, without considering the unique physiological differences and needs of female athletes. Will emphasized the importance of understanding the menstrual cycle’s impact on training and racing, debunking misconceptions about performance during menstruation. He discussed how some of the most impressive performances and power personal bests for women have been achieved during menstruation, challenging the common belief that it is a time of reduced performance.
The Future of Female Training and Cycling
The discussion with Will Harper also addressed the future of cycling and female training. Will expressed his hope for a shift towards a more holistic approach, where female athletes are empowered to track and optimize their training around their menstrual cycle. He emphasized the misconception that tracking the cycle implies a more relaxed or less intensive approach to training, when in reality, it can lead to better performance at the right times in the cycle. With a better understanding of the menstrual cycle’s impact, female athletes have the potential to optimize their training, improve performance, and ultimately excel in their respective sports.
Creating a More Open Conversation
Throughout the conversation, the importance of normalizing discussions around the menstrual cycle in women’s cycling was highlighted. Both Hannah Barnes and Will Harper expressed the need for greater openness and comfort when talking about the topic, emphasizing that it is a natural and normal part of life. The hope is to see a future where discussions about the menstrual cycle are integrated into coaching conversations and training programs, creating a supportive and understanding environment for female athletes.
Moving Forward
The conversations with Hannah Barnes and Will Harper provided valuable insights into the impact of the menstrual cycle on training and racing for female athletes. As the topic gains traction and awareness, there is a growing understanding of the need to integrate the menstrual cycle into training programs, optimizing performance and acknowledging the natural ebbs and flows of the female body. The future of female training and cycling holds the promise of a more inclusive and supportive approach, where female athletes can excel while embracing the natural fluctuations of their menstrual cycle.
In conclusion, the Global Cycling Network has spearheaded an important conversation about the impact of the menstrual cycle on training and performance for female athletes. Hannah Barnes and Will Harper have shed light on the need to normalize discussions around the menstrual cycle, integrate its understanding into training programs, and empower female athletes to optimize their performance based on their natural cycles. As the cycling world continues to evolve, it is essential to recognize and celebrate the unique needs of female athletes, creating a more inclusive and supportive environment for their success.
The opinions expressed in this space are the sole responsibility of the YouTube Channel Global Cycling Network and do not necessarily represent the views of CicloNews.
