Navigating cycling's terrain can sometimes resemble navigating the complexities of a maze - understanding the challenges female professional cyclists face during their menstrual cycles.
In the world of elite women's track cycling, a squad-specific coach has proven to have a significant impact, as evidenced by Great Britain's top team. However, understanding and adapting to the unique physiological changes that occur during a woman's menstrual cycle can also play a crucial role in performance optimisation.
The menstrual cycle, often perceived as a hindrance, can be reframed as a positive, and understanding it can indeed improve performance. The UK Sports Institute has highlighted the benefits of training around the menstrual cycle, with riders experiencing a boost in energy at day 15, for instance.
During the follicular phase (days 1-14), characterised by rising estrogen levels, an increase in carbohydrate intake is recommended to enhance exercise performance and support energy production. A protein-rich diet, supplying 0.75–1.25g of protein per pound of ideal body weight, is crucial to support muscle health and recovery. Hydration and electrolyte balance are also essential to prevent dehydration, which can impact performance.
In the luteal phase (days 14-28), energy drops, moods lower, and performance can suffer as cravings kick in. During this phase, it becomes important to increase protein intake to support muscle repair and prepare for menstrual shedding. Focusing on complex carbohydrates and healthy fats can help stabilize energy levels. Managing cravings with nutrient-dense snacks is also advisable to maintain stable blood sugar levels.
Beyond these phase-specific strategies, some general recommendations include avoiding fasted training, as it can deplete muscle and bone mass over time. Emphasizing organic whole foods can help reduce exposure to pesticides that mimic estrogen. Seed cycling, the practice of consuming specific seeds during different phases of the cycle, is also worth considering, although scientific evidence is limited.
Working with a sports registered dietitian is highly recommended to customise nutrition plans based on individual needs and cycle phases. Tracking the menstrual cycle is also crucial to better understand personal physiological changes throughout the cycle. Staying hydrated is essential, with the aim being to consume half your body weight in ounces of water per day.
As the Tour de France Femmes avec Zwift approaches, scheduled to start in five days in Vannes, France, riders are fine-tuning their nutrition and finishing long preparation rides before pre-race recovery. Riders like Demi Vollering, a 2023 Tour de France Femmes avec Zwift winner, encourage women to understand and support their bodies during their menstrual cycle.
Young riders within the sport can feel more comfortable talking about the menstrual cycle when they see people at the top of the sport talking about it openly. This open discussion can help break down cultural barriers and misconceptions, such as the idea that reacting to the body's natural changes equates to slacking or "backing off training".
Cycling, like many sports, is influenced by wider cultural ideas that keep women afraid to talk about their periods, viewing it as a secret or a luxury. Lack of understanding and open discussion about the menstrual cycle can create a barrier between riders and coaches, especially when working with male coaches. However, conversations about the menstrual cycle with coaches can be facilitated when riders have heard people talking about it on social media platforms like Instagram.
Lack of research into women's reproductive problems like PCOS contributes to the shaming of women's bodies and the notion that accounting for changes in the body around the menstrual cycle is an inconvenience. Nevertheless, the UK Sports Institute recommends that female athletes monitor their menstrual cycle to adapt their training plans around the chemical and physical changes in their bodies. This approach can help cycling teams recoup significant amounts of missed training days.
In conclusion, by tailoring nutrition strategies to the menstrual cycle, female cyclists can optimize their athletic performance and enhance overall well-being. This includes adjusting macronutrient intake, managing energy levels, and incorporating specific foods to support hormonal balance throughout the cycle phases.
Science shows that understanding and adapting to the unique physiological changes during a woman's menstrual cycle can significantly improve health-and-wellness, particularly for female athletes in sports like cycling. Incorporating phase-specific nutritional strategies, such as increased carbohydrate intake during the follicular phase and increased protein intake during the luteal phase, can enhance exercise performance and support overall health.
