Why Understanding Your Menstrual Cycle is Key to Optimal Performance

Changing hormones can influence your strength, coordination, and even your injury risk

For too long, the conversation around women's health and fitness has been lacking a crucial element: the menstrual cycle. It's time to bring this topic into the mainstream and recognize its profound impact on athletic performance. Ignoring the unique needs and experiences of the female body has led to a significant gap in knowledge, leaving many women training without a full understanding of how their bodies work. This isn't just about biology; it's about empowering women to take control of their wellness and reach their full athletic potential.

More Than Just a Period

The menstrual cycle is a defining biological rhythm in a woman's life. Beyond reproduction, the ebb and flow of hormones affect us physically and emotionally. Oestrogen and progesterone are vital for both short- and long-term health, influencing how we feel about athletics and perform. Understanding your cycle can be a game-changer, allowing you to work with your body, not against it. By recognizing the patterns in your cycle, you can minimize symptoms and optimize the times when you feel great.

Why Aren't We Talking About This?

Despite the profound influence of the menstrual cycle, there is a significant lack of education and open discussion about it. Many women report they have never received education about exercise and their menstrual cycle. This information isn’t being taught in schools, to health professionals, or in coaching qualifications. This silence fosters a culture of stigma and discomfort, preventing women from openly discussing these vital aspects of their health.

How the Menstrual Cycle Impacts Performance

Here are some key areas where your menstrual cycle can affect your athletic performance:

• Symptoms: Many women experience cycle symptoms that negatively impact training. These can range from period pain and fatigue to changes in mood and energy levels. In a survey of over 14,000 active women, 88% reported that cycle symptoms negatively affected their training at some point.

• Hormonal Fluctuations: The changing levels of oestrogen and progesterone throughout your cycle can influence your strength, coordination, and even your injury risk. For instance, oestrogen can help muscles recover, while progesterone may cause slight changes in skill and coordination.

• Energy and Metabolism: The menstrual cycle can affect your body's ability to utilize energy during exercise. During the second half of the cycle, women tend to use more fat and fewer carbs for fuel. It is also important to understand that fluctuations in blood sugar may occur during the second half of the menstrual cycle, which can impact appetite and mood.

• Injury Risk: Women are at a higher risk of certain injuries than men, such as ACL injuries. While the relationship between cycle hormones and injury isn't entirely clear, it’s important to be proactive in managing risk factors like muscle weakness and poor landing mechanics.

  
  

eir: A Vital Tool

Tracking your menstrual cycle is essential for understanding its unique impact on you. By noting when your period starts and ends, and logging any symptoms you experience in the eir app, the app can begin to identify patterns and gain valuable insights into your body. This can help you understand when it might be helpful to adjust training or diet to perform and feel better.

While it is not necessary to adjust your training to your cycle, paying attention to your body and how you feel can make a difference in your performance. While performance metrics such as aerobic fitness, strength, power, or speed are generally not affected by the hormonal fluctuations of your cycle, you may have different needs throughout your cycle, such as adjusting your sleep or nutrition, or by taking advantage of different phases of your cycle. For example, pushing training harder during the first half of your cycle, when oestrogen is high, your muscles may recover better.

In a survey, 88% reported that cycle symptoms negatively affected their training