Understanding Your Cycle: Part 3, Ovulation

The menstrual cycle is a dynamic and intricate process, and at its heart lies ovulation: the release of an egg from the ovary. This relatively short but crucial phase has significant implications for a woman's physiology, well-being, and even athletic capabilities. Understanding ovulation empowers you to connect with your body's rhythm and potentially optimize your training.

What is Ovulation?

Ovulation is the process where a mature egg is released from one of your ovaries. This typically happens about midway through your menstrual cycle, around 12 to 14 days after the first day of your period in a roughly 28-day cycle. Leading up to ovulation, the hypothalamus in the brain sends signals to the pituitary gland, which then releases follicle stimulating hormone (FSH) and luteinizing hormone (LH). These hormones stimulate the growth of follicles in the ovaries, and one dominant follicle is selected to release its egg. A surge in luteinizing hormone (LH) just prior to ovulation triggers the release of this chosen egg.

Interestingly, while it was once thought that ovaries take turns releasing an egg each month, this isn't necessarily the case. After releasing the egg, the follicle transforms into a temporary gland called the corpus luteum, which then starts producing significant amounts of progesterone and also oestrogen throughout the second half of the cycle (the luteal phase).

Recognizing Ovulation: Symptoms and Signs

Unlike menstruation, ovulation doesn't involve visible bleeding, making it harder to pinpoint. However, some women experience noticeable signs:

• Ovulation Pain (Mittelschmerz): Up to 40% of women experience pain around ovulation time. This pain can occur on either the left or right side, depending on which ovary is releasing the egg, and may alternate monthly.

• Changes in Cervical Fluid (Vaginal Discharge): Around ovulation, cervical fluid becomes clear and stretchy, resembling egg white. This type of fluid is conducive to sperm health and helps them travel to the released egg. In contrast, at other times of the cycle, cervical fluid might be dry, sticky, or very watery.

• Slight Rise in Basal Body Temperature: After ovulation, the increase in progesterone leads to a slight rise in basal metabolic rate, which in turn increases body temperature by up to half a degree. Tracking your temperature upon waking each morning can help identify this shift.

What to Expect: A Shift in Hormonal Influence

The period around ovulation marks a critical transition in your hormonal landscape:

• Peak Oestrogen: Just before ovulation occurs, oestrogen levels reach their peak. As discussed in the context of the follicular phase, this can correlate with high energy, positive mood, and increased motivation to train. Research even suggests that motivation to train is highest around ovulation in active women. You might feel more sociable, emotionally resilient, confident, competitive, impulsive, and driven by reward during this time.

• The Start of Progesterone Production: Ovulation triggers the production of progesterone, the dominant hormone of the luteal phase. While oestrogen is often associated with outward energy, progesterone is more of a "be-calm-steady-Eddie hormone". Its primary role is to prepare the uterus for potential implantation of a fertilized egg. However, it also plays a role in regulating blood pressure and can improve mood and sleep.

Impact on Athletic Performance: Harnessing Peak Energy and Preparing for Change

The hormonal fluctuations around ovulation can influence athletic performance in several ways:

• Capitalizing on High Energy: The peak in oestrogen just before ovulation can be an excellent time to tackle challenging workouts or competitions due to the heightened energy and motivation. You might feel more capable of pushing your limits.

• Potential for Increased Risk-Taking: The increased impulsivity associated with high oestrogen might lead to a greater willingness to take risks in sports. While this can be beneficial in some situations, it's important to be mindful of safety and proper technique.

• Possible Increase in Joint Laxity: As mentioned in relation to the follicular phase, the high oestrogen levels preceding ovulation can potentially lead to increased joint laxity. Some research has found greater knee laxity around this time. While this doesn't guarantee injury, it's wise to be mindful of technique, especially in activities involving rapid changes in direction or landing, and ensure a thorough warm-up. Building a resilient body through consistent strength and conditioning remains the best proactive approach to mitigate potential risks.

• The Transition to Progesterone's Influence: Following ovulation, as progesterone levels rise, some women might experience a subtle shift. While overall capacity to perform isn't limited, progesterone may be responsible for a slight change in skill and coordination for some individuals. Some coaches have observed that athletes in this phase might be "slightly off" in their ability to execute skills under pressure or anticipate movements. Tuning into your own body's experience is key to understanding if this applies to you.

• Hydration Needs: The rise in body temperature after ovulation due to increased metabolic rate means you might sweat more, especially during exercise. Therefore, staying adequately hydrated becomes even more crucial during the luteal phase that follows ovulation.

Tracking Ovulation for Performance Insights:

Tracking your menstrual cycle, including any ovulation symptoms like pain or changes in cervical fluid, can help you understand when you are likely ovulating. This knowledge can allow you to:

• Strategically plan high-intensity workouts or competitions to coincide with the energy peak before ovulation.

• Be more aware of potential joint laxity around ovulation and take necessary precautions in your training.

• Monitor any subtle changes in coordination or skill in the post-ovulation phase and adjust your training or expectations accordingly.

In Conclusion:

Ovulation is a pivotal point in the menstrual cycle, marked by a peak in oestrogen and the subsequent rise of progesterone. This hormonal shift can bring a surge in energy and motivation that can be advantageous for athletic performance. While the potential for increased joint laxity exists around ovulation, focusing on building a strong and resilient body is paramount. By understanding the signs of ovulation and tracking your cycle, you can gain valuable insights into your body's rhythms and strategically plan your training to optimize your athletic pursuits and overall well-being.