Why Male Coaches Also Need to Understand the Female Menstrual Cycle

As more women participate in competitive sports and becoming fitness enthusiastic , it's crucial for male coaches to understand the female menstrual cycle. This knowledge can significantly impact training, recovery, and overall performance. Here's why understanding the menstrual cycle is essential for enhancing athletic performance and female well-being.

The Menstrual Cycle and Its Phases

This is only the basics: The menstrual cycle typically lasts around 28 days and consists of four main phases:

1. Menstrual Phase (Days 1-5): During menstruation, energy levels can be lower, and some athletes may experience discomfort or pain. Coaches should recognize the need for lighter training loads and adequate rest.
   

2. Follicular Phase (Days 1-14): After menstruation, estrogen levels rise, leading to increased energy, strength, and endurance. This is an optimal time for intense training and building strength.
   

3. Ovulation (Day 14): Around mid-cycle, when ovulation occurs, estrogen peaks. Performance potential is high, but there's a heightened risk of injury due to increased joint laxity.
   

4. Luteal Phase (Days 15-28): Progesterone rises during this phase, which can lead to fatigue and reduced endurance. Coaches should focus on maintaining fitness while allowing for recovery.
   

Impact on Training

Understanding these phases allows coaches to tailor training programs to align with an athlete’s physiological state. For example, during the follicular phase, athletes can engage in high-intensity workouts and strength training, capitalizing on their increased energy and performance capacity. Conversely, during the luteal phase, it's beneficial to incorporate more recovery-focused activities, such as yoga or light cardio, to prevent overtraining and injury.

Enhancing Recovery

Recovery strategies should also vary throughout the menstrual cycle. During the menstrual and luteal phases, emphasizing rest, hydration, and proper nutrition can help manage symptoms and support recovery. In contrast, during the follicular phase, recovery might focus more on muscle repair and growth after intense training sessions.

Communication and Personalization

Open communication between coaches and female athletes is vital. Coaches should create an environment where athletes feel comfortable discussing their menstrual cycles without stigma. Personalized training plans that consider individual cycle patterns can optimize performance and well-being.

Male coaches must understand the female menstrual cycle to effectively support their athletes. This knowledge helps in designing training programs that align with hormonal fluctuations, ensuring optimal performance, and reducing the risk of injury. By encouraging open communication and personalizing training, coaches can enhance the athletic experience and success of female athletes. If your coach doesn't ask or talk about it, don’t be shy to do so. It is important for you, your performance, and your well-being.

I personally find that it is still a taboo, and it is not discussed the way it should be. Whether you are training to get in shape or for a race, it is important. I always take my recovery week the week before my period and still do so. If you have no choice, remember to be gentle with yourself. Your performance might not be what you expect, your weights might feel heavier, and it’s crucial to respect and listen to your body.

Perceived Impact of the Menstrual Cycle and Hormonal Contraceptives on Physical Exercise and Performance in 1,086 Athletes (Ekenros, 2022)

Involved 1,086 athletes from 57 sports, highlighting symptoms affecting performance, with only 18% considering these issues in training plans. Emphasizes personalized treatment and adjustments.

The variability of the components of fitness along the menstrual cycle (Ruiz-Alias, 2023)

Found variability in fitness components across menstrual cycle phases, with VO2max and recovery capacity enhanced in the late follicular phase, while back squat strength remained stable.

Is It Necessary to Adapt Training According to the Menstrual Cycle? (Recacha-Ponce, 2023)

Found significant changes in physical fitness due to natural menstrual cycle phases, with increased VO2max and cardiorespiratory fitness in certain phases, and emphasized the impact of hormonal contraception.