Cycle-Based Training for Women: Training with Your Physiology

How Hormonal Fluctuations Affect Performance

Hormonal fluctuations, especially those related to the menstrual cycle, pregnancy, and menopause, can have a significant impact on a woman's physical performance, energy levels, and recovery. Here's an overview of how hormonal changes can influence performance:

• Menstrual Cycle:

Follicular Phase (Days 1-14): This phase starts on the first day of menstruation and ends with ovulation. Estrogen levels rise during this period. Many women report feeling more energetic and may experience optimal strength training outcomes during this phase.

Ovulatory Phase (Around Day 14): Estrogen peaks and there's a surge in luteinizing hormone (LH), leading to ovulation. Some women might feel at their physical peak, while others may feel more prone to injuries, especially those affecting joints.

Luteal Phase (Days 15-28): After ovulation, the body prepares for a possible pregnancy, and progesterone levels rise. This can lead to a rise in body temperature, making some women feel overheated during workouts. Some women report reduced stamina, increased perceived exertion, and mood disturbances which might affect their motivation or perceived performance. PMS symptoms can also interfere with workouts.

• Pregnancy:

First Trimester: Hormonal fluctuations can lead to fatigue, nausea, and dizziness. These can all impact the ability and motivation to exercise.

Second Trimester: Most women often feel more energetic. However, the body starts producing relaxin, a hormone that relaxes uterine muscles, which can also affect joint stability.

Third Trimester: The growing belly can make many exercises challenging. Also, the body's center of gravity changes, potentially affecting balance and overall physical performance.

• Menopause and Perimenopause:

Hormone levels, especially estrogen, decrease during perimenopause and postmenopause. This can lead to reduced muscle mass, decreased bone density, and increased fat accumulation. Hot flashes and night sweats can also disrupt sleep patterns, leading to fatigue and reduced performance.

Reduced estrogen can affect the elasticity of connective tissues, which can increase the risk of injuries.

• Other Hormonal Considerations:

Thyroid Hormones: These hormones regulate metabolism. Fluctuations can affect energy levels, weight, and body temperature.

Cortisol: Known as the "stress hormone," increased levels due to chronic stress can lead to fatigue, weight gain, and muscle breakdown.

Practical Implications:Understanding these hormonal changes allows athletes and active individuals to tailor their training and nutrition to their bodies. For example, during the luteal phase, when body temperature is increased, hydration becomes even more essential. Or during the follicular phase, strength training might yield better results due to higher energy levels and motivation.

It's essential to remember that every individual's experience with hormonal fluctuations is unique. While these general patterns are observed in many women, others might not notice any significant changes in their performance throughout their cycle or life stages. Always listening to one's body and consulting with healthcare professionals can help manage these changes effectively.

Advantages of Cycle-Based Training for Women

Step aside, generic training plans. Here's why tailoring to your cycle is the crème de la crème:

• Accurate Data on Performance: Think the above descriptions don’t match yours? Pair your training with your menstrual cycle and watch as patterns emerge. Spot how hormones jazz up (or down) metrics like VO2 max, strength, and stamina. Tracking with Wild.AI can help you spot those patterns and learn more about your body!
• Injury Prevention: A word of caution—hormonal ebb and flow can make ligaments more akin to elastic bands. Knowing when to ease up can be the difference between a record-breaking run and an unplanned physio visit.
• Optimal Recovery: It's not all about exertion. Syncing rest with hormonal levels ensures you bounce back faster, and frankly, more gracefully.
• Effective Fueling: Feeling sluggish after meals, or unprepared during your workouts can be due to improper fueling. Nutrition is one of the key components of physical performance, and should not be forgotten.

Practical Tips for Implementing Cycle-Based Training

Ready to jump in? Tailor-made advice coming right up:

• Monitoring Your Cycle: Tech's got your back. Tracking with Wild.AI helps you spot patterns in your hormonal cycles, and recognize how to treat your body to enhance performance, recovery and resting states.
• Adapting Your Training Plan: From Pilates in the follicular phase to powerlifting during ovulation—knowing when to mix it up can elevate your game.
• Dietary Considerations: Ever noticed cravings oscillate with your cycle? Let’s harness this! Devour foods and supplements that synergize with each phase, amplifying performance and recovery.

Common Myths and Misconceptions

When it comes to female cycle-based training, several myths and misconceptions have persisted. Here are some common ones related to the topic:

1. One Size Fits All:

Myth: All women experience the same symptoms during their menstrual cycle.

Truth: Every woman is unique, and so are her menstrual cycle experiences. While there might be general trends, individual reactions to hormonal fluctuations can vary widely. This is why individualized tracking of hormones and symptoms is crucial for a personalized experience. Wild.AI aims to help women to track their symptoms to spot patterns in the physiology.

1. Performance Implications:

Myth: Women cannot perform at their best during their period.

Truth: Many women can, and do, perform optimally during their menstruation. In some cases, some women might even find certain phases of their cycle as stretches of time where they can achieve personal bests in training.

• Risk of Injury:

Myth: Women are more prone to injury throughout their entire cycle.

Truth: Some research suggests that women may be more prone to specific injuries, like ACL tears, during the ovulatory phase due to the effect of hormones on ligament laxity. However, this doesn't mean women are constantly at high risk throughout their entire cycle.

• Strength Training:

Myth: Strength training during menstruation is harmful.

Truth: Strength training can be continued during menstruation. In fact, some women might find they can lift heavier or perform better during certain phases of their cycle.

• Cycle Irregularities:

Myth: Irregular cycles indicate an inability to train effectively.

Truth: Irregular cycles can be due to various factors, but they don't inherently signify reduced athletic potential or capability. Training with Wild.AI may help you regularize your cycle through the recognition of patterns in your physiology.

• Menopause:

Myth: Post-menopausal women shouldn't engage in high-intensity training.

Truth: With proper guidance, post-menopausal women can benefit from high-intensity training. In fact, resistance training can be beneficial in maintaining bone density post-menopause.

• Nutrition:

Myth: Nutritional needs remain static throughout the menstrual cycle.

Truth: Hormonal fluctuations can influence appetite, metabolism, and nutrient needs. For instance, some women might need more iron during menstruation or may experience changes in carbohydrate metabolism during different cycle phases.

• Mood and Motivation:

Myth: Women are always moody or lack motivation during their period.

Truth: While some women experience mood swings or fatigue due to PMS, others do not. Moreover, mood and motivation can be influenced by a myriad of factors beyond just the menstrual cycle. Recognizing those patterns is crucial to create a consistent structure and normalizing your mood.

• Rest and Recovery:

Myth: Women need more rest and should avoid training during menstruation.

Truth: While adequate rest is crucial, the need for it doesn't strictly correlate with menstruation. Some women feel great and full of energy during their period, while others might feel more fatigued during the luteal phase.

Understanding these misconceptions is crucial for coaches, athletes, and anyone working with women in a physical capacity. It's essential to approach female cycle-based training with flexibility, understanding, and individualized care.

‍