Navigating through may still feel like a labyrinth - strategies adopted by female professional cyclists to manage menstruation periods.
In the world of cycling, the focus is often on physical endurance, technique, and strategy. However, a growing number of athletes and researchers are shedding light on an often-overlooked factor: the menstrual cycle.
Limited research exists into women's reproductive problems like Polycystic Ovary Syndrome (PCOS), a hormonal disorder that affects 1 in 10 menstruating women in the UK. Yet, understanding the menstrual cycle can provide valuable insights into performance and recovery for female cyclists.
The menstrual cycle can bring both challenges and opportunities for women in the sport. For instance, some cyclists may experience post-bleed oestrogen-induced euphoria, while others may be in the mid-luteal phase with high bone strength due to peaks in both oestrogen and progesterone. However, this phase can also lead to increased cramping and back pain for some riders.
The natural functioning of women's bodies is still made to feel optional, illicit, and secret, reflected in VAT on period products. Yet, top athletes like Demi Vollering, the 2023 Tour winner, encourage women to understand and support their bodies during their menstrual cycle.
Coach Capewell found the idea of reacting to the body's natural changes as equated with slacking, and "backing off training" to be symptomatic of wider cultural ideas about women's bodies. However, a team managed to recoup 400 days lost to injury and fatigue by deciding when to push training and when not to, based on the menstrual cycle.
Common female-specific nutrition strategies for optimal athletic performance during different phases of the menstrual cycle focus on adjusting macronutrient intake, hydration, and micronutrient support in response to hormonal fluctuations.
During menstruation, increasing iron-rich foods like red meat, lentils, and spinach, and vitamin C to aid iron absorption, is crucial. Hydration is also crucial, especially in warm environments, as fluid needs may rise.
In the follicular phase, some women perform better energetically and may benefit from maintaining balanced carbohydrate intake to support high-intensity efforts. Monitoring individual response is essential since performance can vary.
In the luteal phase, increased carbohydrate cravings and changes in carbohydrate metabolism are common. Athletes may require higher carbohydrate intake to meet energy demands and reduce cravings. Hydration needs might be elevated during this time, and electrolyte intake should be optimized to maintain performance and focus.
Micronutrients important throughout the cycle include iron, calcium and Vitamin D, and magnesium.
The menstrual cycle can provide a boost of energy at day 15, which can be beneficial for training. However, the cycle can be unpredictable for some women struggling with PCOS, endometriosis, or hypothalamic amenorrhoea.
Monica Greenwood, a rider for Coop-Repsol, has shared her experience of dealing with periods during a big race. Young riders can feel more comfortable talking about the menstrual cycle with coaches due to top athletes openly discussing it on social media.
As the Tour de France Femmes avec Zwift is scheduled to start in five days in Vannes, France, many riders are likely somewhere along their menstrual cycle. It's crucial for coaches, teams, and athletes to understand the unique challenges and opportunities that the menstrual cycle presents to optimise performance and support long-term health.
Emerging precision nutrition approaches aim to tailor macronutrient and micronutrient provision more precisely to the distinct metabolic demands of each menstrual phase, but this area is still developing. Overall, female athletes benefit from a personalized, phase-specific approach to nutrition that adjusts energy, carbohydrate, iron, hydration, and micronutrient intake according to their menstrual cycle to optimize performance and recovery while supporting long-term health.
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