How We Talk About Menstruation Matters

Happy Monday, Just Tri babes!

This week is all about exposing the stigma and shame around menstruation within our culture. One of Just Tri Performance's goals is to bring normalcy around menstruation in coaching and client circles.

When I first began this journey, whenever I said the words "menstruation" and "menstrual cycle" I cringed because I didn't know how the person or group would respond. Mere mentioning it or any part of the female reproductive system made me feel uncomfortable... and I am a female. Our culture has done a stellar job alienating this experience for girls, women, non-binary individuals, and trans-men around the world. Even though these groups experience menstruation differently, the misinformation perpetuates cultural ignorance.

Menstruation is normal.

So why is the stigma still so prevalent in our society? It can be tied to several factors including beliefs, gender inequality, cultural norms and especially a lack of education. The more I learn about females, our sex hormones, and the reproductive system, I increase my capacity for acceptance and open mindedness. One common theme my recent conversations prove is how profoundly uninformed our society is around this naturally occurring process. Let's not forget, this cycle is the only reason we are all on this earth!

From my experience, coaches are rarely taught how the phases of the menstrual cycle affect the female athlete. As a result of the limited education, it can leave them feeling uneasy when the topic is mentioned. Oftentimes, they attempt to cope by searching for a way to change the subject or make a lighthearted joke. Instead of making an effort to understand the menstrual cycle and it's impact on training, coaches stick to their archaic training methods - which were originally designed for male athletes. It's time to change.

Time for School

A regular menstrual cycle is a marker of vitality and health - except when a woman is pregnant.

What is “Menstruation”?

The most natural, biological process a female will experience for 30-40 years of her life. Menstruation occurs at the onset of puberty (~11-14 years) and is known as “having a period”. Females usually menstruate once a month.

The “Menstrual Cycle” breakdown:

An average menstrual cycle is 28 days long (but it can range from 21-40 days) and is broken down into two (2) phases; four (4) parts.

• Days 1 through 6 - The Period
• Days 1 through 14 - Follicular Phase (aka Low Hormone Phase)
• Days 13 through 15 - Ovulation
• Days 15 through 28 - Luteal Phase (aka High Hormone Phase)

From a physiological standpoint, women are “different” across the 2 phases because of the impact of the female sex hormones (estrogen and progesterone).

Note: Recently, the ACOG (American College of Obstetricians and Gynecologists) recommended that menstrual history be used as a vital sign indicator. This means… If your female athlete is having irregular periods there could be underlying health issues and she needs to see a doctor. 

High performing athletes get regular periods. If an athlete has an irregular period or it goes missing, it’s usually a sign of overtraining and under-fueling.

Does the Menstrual Cycle impact Performance?

Absolutely! The cyclical rise and fall of the female sex hormones have profound impacts on every system of the body. Changes occur in exercise metabolism, plasma volume levels (needed for sweating), heat toleration, moods, and much more. Contrary to popular opinion, the female sex hormones are favorable for performance as the period starts. So training and performing on the period can produce optimal results.

It is important for female athletes to know where they are in their cycles in order to combat the negative effects of the Luteal Phase (High Hormone Phase) and capitalize on the benefits of the Follicular Phase (Low Hormone Phase).

Follicular Phase (Low Hormone Phase)

• Females feel more relaxed
• More energy availability
• Females feel stronger
• Increased adaptability
• Working out, training, or competing feels easier
• Great time for fitness testing, strength training, and HIIT workouts

Ovulation

• During this 25-36 hour window where the female athlete might feel “flat”. Oftentimes, females may second guess their fitness and efficacy here.

Luteal Phase (High Hormone Phase)

• Reduced reaction time, neuromuscular coordination, and dexterity (more steady state, endurance training is recommended)
• Exercising feels harder
• It’s harder to make muscle
• Carbohydrate cravings increase
• Increased metabolic rate (increases 5-10%)
• Increased water retention aka bloating
• Reduced blood volume = heart needs to work harder at high intensities
• Spatial cognition decreases
• Heat feels hotter - due to increased core body temperature
• Important to focus on fueling strategies and increasing hydration

Note: It’s not all doom and gloom during the High Hormone Phase. Key performance indicators such as VO2 max and lactate threshold remain constant throughout the cycle.

Just Tri Performance is here to initiate a paradigm shift in the way we all approach training female athletes around the globe by first acknowledging the physiological differences between the sexes and developing protocols that optimally support women at every stage of life, cycle, and training career. 

Hopefully this sheds a little light on the fluctuating complexity of the female physiology and the demands across the phases of the menstrual cycle. It's time we toss out the taboo and mystery talk and celebrate the cycle!

Note to all the Coaches: It's time we all pledge to be better. It's time to learn more about our athletes. Understanding their unique physiology is only one piece to a very convoluted puzzle. As leaders, it's our job to serve, guide, and cultivate safe and supportive environments for female athletes so they can thrive. It starts with you!

Thank you for taking some time to listen to my [LT]ed Talk :)

I hope you have a great week! Have fun and be safe! And remember to always, Just Tri!!

Yours in Sport,

Lindsay

P.S. Follow the Just Tri Performance social media pages on Instagram, TikTok, and YouTube - handles and link below :)

Instagram: @just_tri365 ; TikTok: @justtri_performance ; YouTube link.