[Contributed by Milly Garbett]
Conversations around the menstrual cycle and female performance have grown rapidly in recent years — and rightly so. For too long, this area has been under-discussed and misunderstood.
Understanding how hormonal changes influence training, recovery, and wellbeing can help female athletes train smarter, not harder. Let’s explore what we know, what to question, and how to make sense of it all.
The Basics: What Is the Menstrual Cycle?
A typical menstrual cycle lasts between 21–35 days and includes four main phases:
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Menstruation
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Follicular phase
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Ovulation
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Luteal phase
Throughout these stages, hormones such as oestrogen, progesterone, luteinizing hormone (LH) and follicle-stimulating hormone (FSH) rise and fall, influencing energy levels, mood, and physical responses.
Performance Across the Cycle: What the Research Says
Many athletes feel differences in performance throughout their cycle.
Some research supports this — for example, athletes often report feeling worse during the early follicular and late luteal phases.
However, large reviews such as McNulty et al. (2020) show that, on average, the measurable effects on exercise performance are small and inconsistent. In other words: while some women notice fluctuations, others may not.
The takeaway? Your experience is valid — but it’s personal.
Should You Train According to Your Cycle?
The concept of cycle syncing — matching your training phases to your menstrual cycle — has become popular.
For example:
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Doing more high-intensity work in the follicular phase
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Focusing on aerobic or recovery work in the luteal phase
While this can sound appealing, the science doesn’t fully support a one-size-fits-all approach. Cycles vary not only between individuals but also from month to month within the same athlete.
Rigid cycle-syncing plans can sometimes limit training or cause unnecessary stress when your body doesn’t fit the pattern.
A Smarter Approach: Training with Flexibility
Rather than syncing training perfectly to a calendar, focus on listening to your body and auto-regulating based on how you feel.
That could mean:
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Adjusting session intensity or duration
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Taking an extra recovery day when symptoms hit hard
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Managing nutrition and hydration proactively
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Recognising when you can push — and when to hold back
Flexibility is key. Your body gives valuable feedback — learn to respond to it.
Start by Tracking Your Cycle
Track your cycle for at least 3–6 months using an app or wearable. Note symptoms, mood, energy levels, and performance markers. Over time, you’ll begin to spot patterns that are unique to you.
This data helps you and your coach make informed adjustments — grounded in your personal experience rather than assumptions.
Empowerment Through Understanding
Your menstrual cycle isn’t a barrier — it’s a powerful tool for self-awareness.
By understanding your own patterns and communicating openly with your coach, you can train more consistently, recover more effectively, and perform with greater confidence.
When you learn to work with your body, not against it, your cycle becomes an ally — not a limitation.
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Milly Garbett (MSc) | Strength + Triathlon Coach
Milly can be found on Instagram @millygarbett_coach or follow THIS LINK for coaching enquiries.
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