Understanding Your Cycle

How Tracking Your Menstrual Cycle Can Empower Your Training

By Sam Matisko, PT, DPT, FAFS

As an athlete, you’re always looking for ways to optimize your performance. One powerful tool that often gets overlooked? Your menstrual cycle! By tracking where you are in your cycle, you can understand how your hormones impact your training and use that knowledge to train smarter and more effectively. Let’s dive into what cycle tracking is and how you can use it to your advantage.

What is Cycle Tracking?

Cycle tracking is the practice of paying attention to where you are in your menstrual cycle and using the natural shifts in your hormones to guide your training and performance. The hormones in your body fluctuate throughout the cycle, and understanding how they affect your energy, strength, and recovery can help you make better decisions about when to push hard and when to back off.

It's important to note that cycle tracking is a tool, not a rulebook. Your cycle might not perfectly fit every textbook guideline, and that’s totally okay! Don't stress if you're not feeling exactly how the “phases” predict. Listen to your body, adjust as needed, and don’t fear being in a “bad phase” while training. Everyone’s experience is unique, and the goal is to make your cycle work for you, not against you.

A Quick Overview of the Menstrual Cycle

Your menstrual cycle is divided into four phases, each lasting about a week (though everyone’s cycle is a bit different). These phases are governed by hormonal shifts that can affect everything from your energy to your mood to your physical performance. Here’s a quick breakdown:

Menstrual Phase (Days 1-5): This is when you have your period, and your body is shedding the uterine lining.
Follicular Phase (Days 1-14): Begins the first day of your period and ends with ovulation. Estrogen starts to rise, preparing your body for potential pregnancy.
Ovulation (Around Day 14): The egg is released, and estrogen peaks.
Luteal Phase (Days 15-28): After ovulation, progesterone increases, and your body prepares for a possible pregnancy.

Now, let’s look into how each of these phases can impact your training.

The Menstrual Phase (Days 1-5) & Follicular Phase (Days 1-14): Low Hormones, High Estrogen

These phases begin with the start of your period. While dealing with your period might be logistically annoying, it’s actually a good time to get things done with your workouts. During this phase, your estrogen levels rise, which makes it a great time to focus on harder workouts. Estrogen is often referred to as the "queen" hormone because it supports muscle repair and recovery, giving you the ability to handle more intense training.

What this means for training:

Your recovery tends to be faster during this phase, so you may notice that harder workouts feel a little easier.
You can push yourself more during this time, whether it’s for faster runs, strength training, or intervals.
It’s a good time to challenge your limits, as you’ll likely be able to bounce back faster from intense efforts.

Ovulation (Around Day 14): Peak Performance

When ovulation occurs, the egg is released, and estrogen peaks. This is another time when your body is ready to perform at its best. You may feel a boost in strength, endurance, and energy.

What this means for training:

Like the follicular phase, ovulation is another time when your body can handle high-intensity workouts. Whether it's a race, a long run, or a tough gym session, you’re likely to feel strong.
You may notice an increase in your power and endurance, making it an ideal time to push for personal bests.

The Luteal Phase (Days 15-28): Recovery Gets Tougher

In the luteal phase, your body starts producing more progesterone. This hormone helps prepare your body for a potential pregnancy but also makes recovery harder and can lead to fatigue and fluid retention.

What this means for training:

Recovery can feel slower, and efforts might feel harder during this phase. You may experience bloating, fatigue, or muscle soreness.
You might find that it’s better to focus on effort over pace. Instead of worrying about hitting specific times or distances, listen to your body and go at a pace that feels comfortable.
Moderate efforts, recovery-focused activities, and lighter workouts (like easy runs) can be more effective during this time.
It’s important to be mindful and adjust your training intensity to avoid burnout or injury.

How to Use this Information

Cycle tracking isn’t about limiting yourself—it’s about working with your body, not against it. By learning the rhythms of your cycle, you can take control of your training and avoid overtraining during times when your body needs rest.

Tracking your cycle helps you:

Understand when to push hard and when to back off, optimizing your performance.
Avoid feeling frustrated during the harder phases (luteal phase) and instead, adjust your goals accordingly.
Make informed decisions about rest and recovery, which can help prevent burnout and injury.

Instead of fearing the "bad phases," cycle tracking empowers you to adapt. It allows you to train smarter, stay in tune with your body, and ultimately perform at your best.

— — —

Understanding your menstrual cycle can be a game-changer for your training. By paying attention to where you are in your cycle, you can use the hormonal changes to your advantage, optimizing your performance and recovery. But remember, this is a tool—not a rulebook. Every cycle is different, and it’s important to listen to your body’s unique needs. Start with just trying to identify some patterns throughout your cycle and make your training work for you!