Training based on menstrual cycle

[Tinsch]

Hi there,

ever since I have followed a structured training plan I have noticed significant differences in performance depending on my cycle (I know there is a lot of research out there on why that is the case). For endurance sessions, my maximum pace in a given hear rate zone is considerably higher during the first two weeks compared to week 3 and 4. Same goes for strength training, although the difference is less pronounced. I almost feel like training during the second half of my cycle is just not effective, i.e. not not doing anything to improve my fitness level.  So far I have not really adjusted my training to account for this (=I just train according to plain), because I’m not sure how – do you have any tips for modifying/ adjusting training based on menstrual cycle (for instance, doing different kind of training, adjusting volume of training etc.)?

Thanks and have a great start into the week,

Tinsch

 

[Kylee Toth]

Hi Tinsch,

 

Thank you for your question. Please read this article on our website https://evokeendurance.com/evoke-endurance-athlete-female-physiology-basics/ specifically the section on, “Hormonal Health and the Endocrine System.” Feel free to message after if with any additional questions. What you are experiencing is very normal and many women experience a similar thing albeit to varying degrees. If it is very pronounced for you, you might consider getting your estrogen and progesterone hormones checked to make sure you don’t have any severe imbalances. You also didn’t mention your age.  When women go through puberty and towards menopause which commonly starts in women’s 50’s but can start earlier hormonal changes and symptoms can be more prominent. Feel free to ask more questions or schedule a call with specific questions.

 

Kylee

[Author]

Posts