For many athletes, performance planning revolves around training cycles, competition schedules, and recovery strategies, but one key factor is often overlooked: the menstrual cycle. Understanding how your body responds throughout each phase can make a meaningful difference in performance, recovery, and overall well-being.
COAST Kinesiologist Megan Redpath shares her experience to highlight just how impactful this can be.
A Personal Perspective
Megan experienced significant menstrual pain starting at age 12, without access to education around what was happening in her body or how to manage it. As a multi-sport athlete competing in swimming, soccer, and basketball, she continued to train and compete, but without guidance on symptom management or cycle-based training.
Severe symptoms including nausea, vomiting, and gastrointestinal distress on the first day of her period led to the prescription of strong pain medication during high school. While this helped manage pain, it also introduced side effects like drowsiness, which impacted daily functioning.
In her 20s, Megan used hormonal birth control to manage symptoms. Later, she made the decision to transition off hormonal support to better understand her natural cycle. Over time, she began to recognize clear patterns in how her body responded throughout each phase.
Understanding the Luteal Phase and Menstrual Phase
Through experience and tracking, Megan identified the luteal phase, the days leading up to menstruation, as particularly challenging. About five days before her period, she consistently experiences symptoms such as fatigue, headaches, swelling, and a general sense of feeling unwell. She also noticed that high-intensity exercise during this time often exacerbated cramping and led to more severe symptoms at the start of her period.
As a result, she now adjusts her training accordingly:
Reducing intensity in the late luteal phase
Prioritizing rest and recovery when needed
Choosing light movement on day one of her period
Returning to higher intensity training as symptoms improve
Interestingly, she reports feeling strong again shortly into the menstrual phase, reinforcing that each phase can present different opportunities for training.
Key Takeaways for Female Athletes
Megan’s experience underscores an important point: there is no one-size-fits-all approach. However, there are practical strategies that can help athletes better align their training with their cycle.
1. Track Your Cycle and Symptoms
Start by monitoring your cycle consistently. Note not only the timing of your period, but also symptoms such as energy levels, mood, sleep quality, and physical performance. Over time, patterns will emerge that can guide your training decisions.
2. Adjust Training Intensity
When Needed If you notice decreased energy, increased soreness, or heightened symptoms during certain phases (commonly the late luteal phase), consider reducing intensity, volume, or both. This doesn’t mean stopping training, it means training smarter.
3. Respect Recovery
Recovery becomes especially important during phases where your body is under increased physiological stress. Prioritize sleep, hydration, and proper nutrition, and don’t hesitate to incorporate active recovery or rest days when needed.
4. Stay Flexible
Your cycle may not look the same every month, and your response to training can vary. Give yourself permission to adjust your plan based on how you feel rather than strictly adhering to a fixed schedule.
Final Thoughts
Learning how your body responds throughout your menstrual cycle is a powerful tool for any athlete. By combining self-awareness with thoughtful training adjustments, you can improve both performance and long-term health.
Every athlete’s experience is different, but understanding your own patterns is the first step toward training in a way that truly supports your body.
