Optimise Your Training Around Your Menstrual Cycle

Рет қаралды 26,890

Күн бұрын

Training with and NOT against your menstrual cycle is essential to optimising your cycling performance. Manon talks to cycling coaches and ex-pro's, Hannah Barnes and Will Harper, on how female cyclists could specify their training and nutrition plans around their period. They discuss the need to demolish the taboo surrounding periods within the competitive sporting environment.
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00:00 Intro
01:45 Menstrual cycle phases
03:45 Hannah Barnes interview
08:56 Will Harper interview
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Do you have any tips for training on your menstrual cycle? 🚲
Let us know in the comments below 💬
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Пікірлер: 160

@gcn 6 ай бұрын

Do you have any tips for training on your menstrual cycle? 🚲

@cindy7544 6 ай бұрын

Period. Undies. Bicycling with a pad is AWFUL and tampons aren't much better. It's a must for me to wear some athletic period underwear while riding to not get chafing or rashes.

@catherinepeele5217 6 ай бұрын

@@Stefan_W.Maybe sit this one out, Stefan. This question isn't for you.

@catherinepeele5217 6 ай бұрын

Menstrual cups are life-changing, if you can manage using one. Day 1-2 are either recovery level rides for me or light cardio and weight training. Keep a very close eye on iron/ferritin levels. About 1/3 of women suffer from iron deficiency.

@catherinepeele5217 6 ай бұрын

@@Stefan_W.The original question was meant for sharing concrete advice among cyclists who have the lived experience of training with a menstrual cycle. The supportive thing you can do for female cyclists in this thread is to listen and hold space for us to share.

@janetw9016 6 ай бұрын

@@cindy7544 Menstrual Cups are amazing! So comfortable plus some brands make reusable. Kinder for the environment than tampons/pads.

@marklamourine3130 6 ай бұрын

Every man needs to watch this as well, cyclist or not. Thank you for normalizing, Manon and the gcn team

@aymtb 6 ай бұрын

Using the GCN parlance I believe you mean people that don’t menstruate.

@marklamourine3130 6 ай бұрын

@@aymtb that's probably a better set than my first choice "people who identify as men"

@marklamourine3130 6 ай бұрын

When I was in 7th grade in 1975, another boy and I decided to take Home Economics instead of shop. We were unaware, but there was quite a panic. The first week of home EC was female anatomy and feminine hygiene. They sent us to the library for that week. I agree that we should not have been taught in the same room at 12 yrs old, but the idea that men don't need to/shouldn't be taught biology is stupid and thankfully receding in most places. I didn't find out until 2 decades later about the class shuffle

@blkjak 6 ай бұрын

Women are amazing! Glad I was born with balls though.

@newttella1043 6 ай бұрын

Very important for dads who are encouraging and supporting their daughters in sports. This knowledge shouldn't be pushed aside or left only for women to deal with. Anemia can be a serious problem for female athletes.

@jonasvieth 6 ай бұрын

Great video. What about a mini series? There is so much more to talk about the menstrual cycle and sport. Nutrition, hydration, heat management or a structured training plan. I’m coaching my girlfriend and a few months ago I read an article in the german Roadbike magazine about the effect of the menstrual cycle. After optimising her training efforts and nutrition we are seeing some tremendous improvements. I can only encourage everyone to read into that. It’s not a hindrance it’s a chance to get the most out of your training. Also a shoutout to the triathlete Laura Philipp. She is doing a lot to inform as much as possible about what impact the menstrual cycle has to your sport.

@ievadeltuvaite8413 6 ай бұрын

🙏🙏 superb would love to see series about it

@BibyJacob 5 ай бұрын

Can you share the article? I google it but I could not find it

@Kimberlietriracer25 6 ай бұрын

One of the first things my coach asked me was about my menstrual cycle. He trains me around it, and through it, though we can not schedule races around it. My first race this year is right there. Definitely, do not go with a coach who does not consider this.

@gcn 6 ай бұрын

Great advice - good luck this season 💪

@Kimberlietriracer25 6 ай бұрын

@gcn thank you

@dhanyrafael 6 ай бұрын

All my respect for women like you doing sports. 😊❤ It's double harder compared to men.

@olavh469 6 ай бұрын

Perhaps check out Anita Stenberg of 🇳🇴. She changed her training regime around her periods and making huge gains. Gold and silver at EU track champs.

@Run_forrester_run 6 ай бұрын

This was amazing! I’m so proud of you all for putting this together. Normalizing natural biological processes are very important in both sport and society.❤❤

@gcn 6 ай бұрын

Thank you 👍

@Elisabeth-qc3wz 6 ай бұрын

Woohoo love a bit more female focused content from youu 😍

@gcn 6 ай бұрын

What else would you like us to talk about?

@DaveScurlock 6 ай бұрын

Glad to see this topic raised. I think it’s important for men to understand menstrual cycles and what they mean for women.

@tonybritton1177 6 ай бұрын

😮😮😮😮😮😮 😮😅😮😮😅😮😮😅😢😅😢😢😢😢😢😢😢😢😢😢😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😅😅😅😅😅😅😅😅😮😊😮😮😮😢😮😮😮😮😮😮😮😮😮😮

@tjtennisicmroll2k 6 ай бұрын

Why?

@dhanyrafael 6 ай бұрын

Of course, it's how nature created women. It's pure biology. Knowledge doesn't hurt anyone. 😊❤

@dominicbritt 6 ай бұрын

@@tjtennisicmroll2kthere’s always one…

@knitrundig4663 6 ай бұрын

It’s something we all need to talk about, thank you Manon, even those of us who are a lot older or not training.

@tjtennisicmroll2k 6 ай бұрын

why do we all need to talk about anything?

@maksimsmuizininks2365 6 ай бұрын

@@tjtennisicmroll2k cause Global Cycling Network just need a talk about cycle, otherwise it's not so cycling, you know...

@kathyjurgens7153 6 ай бұрын

Finally. Thank you. This was brilliant. And the counterintuitive insight that women can be at their strongest while bleeding could be really helpful to those creating a training and performance programme around their cycle. But you asked for suggestions about what else to talk about. UTIs. Or rather, habits and other ways to help prevent them. Dialing in the best saddle and saddle position was a game changer for me. As was realizing that I need to be sure my chammy is not compressed and worn down. ALSO - what about a segment on perimenopause, menopause and post-menopause training and riding? Okay, so maybe not many pros are still competing by meno and post menopause but even so a lot of is ARE training and riding and it would be awesome to have a training, nutrition and performance segment/s centered on that. Thanks for asking and thanks for such great and useful segments.

@seanyoung7184 6 ай бұрын

More on this PLEASE! As the father of three girls (and a son). Two of my daughters are athletes, and one is training at a very high level. More on topics like this PLEASE. More on track racing too @Manon

@alisonorrell104 6 ай бұрын

How about training/ cycling tips for older, post menopausal women?

@geoffreyhoney122 6 ай бұрын

Hi. Selene Yeager's "Hit play, Not Pause" is an amazing podcast for peri/post menopausal women with an emphasis on cyclists/ athletes.

@alisonorrell104 6 ай бұрын

Thanks - I will check this out@@geoffreyhoney122

@gcn 6 ай бұрын

This is a great idea! Will get this in the works soon, keep your eyes peeled 👀

@lisamonk6347 6 ай бұрын

I would love to know what stage I will feel like /comparable when I am post menopausal.

@user-xu4rh1gx8y 6 ай бұрын

Thank you for talking about this. It will help alot of women. I am now in my mid 40s and have hit the menopause. One thing I did used to find was that exercise often used to help my period pain even though all I felt like doing was cuddling up with a hot water, once I got out it would often help my pain. Well done Manon, great video.

@derickcastillo9083 6 ай бұрын

Thank you so much for this content! I am a father of a female athlete (runner), I would like to know more about how I can be supportive to her. Thank you again.

@HeibesHealth 6 ай бұрын

I’ve found Dr. Stacy Sims to be a great resource for how to figure out exercise intensities according to your own cycle (since we’re all so individual).

@michaelnewell1 6 ай бұрын

Thank you Manon. Every human should know and understand this topic.

@tjtennisicmroll2k 6 ай бұрын

Why?

@michaelnewell1 6 ай бұрын

@@tjtennisicmroll2k to ensure we have the information and understanding to be able to support our family and friends in all aspects of life.

@davidroberts6766 6 ай бұрын

Great video for both men & women….knowledge is power

@SioLazer 6 ай бұрын

Love that we're talking about this! Minor correction: the temperature rise is only as a result of ovulation because as the corpus luteum breaks down, progesterone is released and that elevates basal body temp. Keep these videos coming! Hoping to hear more about pregnancy and postpartum, too!!

@gcn 6 ай бұрын

Thanks for the correction! We would love to make more content like this, these subject are super important and we could all benefit from talking about them more 🙌

@donnahicks3672 6 ай бұрын

Thank you for doing this video. Normalising periods full stop is a good thing, and understanding their effect on training is so important. Riding safely while pregnant, and how perimenopause and menopause symptoms (dryness, thinner skin, joint impacts) can affect riding would also be great topics to explore. My top tips - it’s not weakness to say if you’re feeling ratty on a ride, and use a moon cup or similar device as more convenient and better for you.

@nicolemitsi 6 ай бұрын

You guys must get Dr. Stacy Sims on - she is the ultimate guru on this topic!!

@cathnz9726 6 ай бұрын

Heather interviewed her over on GTN a few years ago, but agree more is good!

@gcn 6 ай бұрын

We'll try to make this happen!

@444455555ization 6 ай бұрын

This is going to help me train with my friends, thanks! Sharing with my friends

@yokaidigital3033 6 ай бұрын

I really appreciated this video this is something I will look to adapt my training around.

@BibyJacob 5 ай бұрын

Thank you, GNC, for addressing this topic. I wish I had heard something like this when I was a kid. It's crazy how little information is available about women and training. I started cycling a year ago, and I was really surprised when I found out that during my period, I was stronger. Now, I am struggling to find information about nutrition on the bike for women. I follow the same nutrition strategies my boyfriend does, but it seems that it doesn't work as well for me as it does for him. I would love to watch more videos like that on the channel ❤️

@BikesRGuid 6 ай бұрын

Great work Manon and the team - so important to see this topic being discussed and helping to break down taboos and open up the conversations for folk. Be great to see this expanded as a mini series, perhaps look at the effects of peri-menopause and menopause too on the body, and explore training and riding tips around this. Personal recommendation for anyone menstruating and exercising would be switching to a cup - so much more comfortable, greater capacity and so much better for the environment; game changer! Keep up the great work!

@tsundru 6 ай бұрын

I sincerely appreciate you creating this video! Thank you very much!

@ivansemanco6976 6 ай бұрын

Two or three weeks ago I had talk with my wife about topic and we agree that will be nice from Manon to cover this. And voila, here it is. Big thanks Manon and team.

@arcboutant 6 ай бұрын

About time you shared this with us guys. Excellent, well done. Well done Manon ✊🏻

@tjtennisicmroll2k 6 ай бұрын

Why would guys need to know?

@michaelnewell1 6 ай бұрын

@@tjtennisicmroll2k I imagine to get away from narrow minded clowns who are living life like they are still in the 1800’s

@arcboutant 6 ай бұрын

@@tjtennisicmroll2k well , if you don’t know.

@tarajones-legros3661 6 ай бұрын

So important that coaches acknowledge women’s menstrual cycles in training. Super glad for this video. Many girls avoid sports all together due to not having that coaching support about this.

@Dominika-ry5re 6 ай бұрын

So happy you talk about training with cycle, it really shouldn't be a taboo! I am about to start training in tune with my cycle and very excited to see how will it change my performance 🤩

@donball370 6 ай бұрын

Great content. Would be fantastic to see a more insightful and informed approach being adopted at all levels from team managers, DSs, coaches, pros, newbies .... one day. Great to get the information and discussion into the open. Can improve on where we are now and continue the higher profile of women's cycling (& all sports).

@ianstewart8301 6 ай бұрын

Another great video Manon and team, so important for everyone to understand the realities of women cyclists

@Bike4Coffee-Cake 6 ай бұрын

Awesome video. Having a sporty daughter, I would love more detail and some example plans for how to train best with your cycle and how to plan for events that fall in the various phases. I’m sure the principles will apply to other sports too.

@acornbutt4702 6 ай бұрын

Nice one, would love more content like this! Thanks Manon & Hannah 👏

@gcn 6 ай бұрын

What would you like us to cover next?

@dhanyrafael 6 ай бұрын

How the Moon cycle affects women and men ? I am observing myself for 2 years and I seen how my energy levels are high at full Moon and low at new Moon. It would be interesting to know if some experiments were made to find out more about it. Thanks. s@@gcn

@1of3SmartGuys 6 ай бұрын

Big props to GCN and Manon for this video. Videos like this are what will increase the number of cyclists, and truly make cycling a more inclusive sport.

@anneschalk652 5 ай бұрын

oh Manon, you're wonderful, like the big sister we all wish we had, (except you're way younger than me...) I used to cycle quite a lot recreationally, and although I could never keep up with my husband, my five years of pregnancy, nursing, and postpartum left me in the proverbial dust. Even now, TEN years after first becoming pregnant, I'm nowhere near where I was before fitness-wise. My body will never be the same, due to the strains of pregnancy, even though I had absolutely no complications and lovely births, and I think that would be a fabulous topic to cover in the future. Cheers!!

@melibaut 5 ай бұрын

Quite informative. Thanks for sharing 🙏🏻

@Broken__Reality 6 ай бұрын

Excellent video. As a man I cannot understand what it is like to menstruate but I think it is important to normalise talking about things such as this in sports and in society. As well as things like mental health.

@tjtennisicmroll2k 6 ай бұрын

I can't wait till we normalize everything by talking about everything

@dhanyrafael 6 ай бұрын

True. Biology shouldn't be something to be ashamed of. That's how nature/G-D made us.

@Morhaw 6 ай бұрын

How about the video about cycling/sports in general whilst pregnant. And about coming back to sports after giving birth

@gcn 6 ай бұрын

Thanks for the suggestions - we'll pass them on to the team!

@Beatriz_MC 6 ай бұрын

Such an important topic! Nice video!!

@gcn 6 ай бұрын

🙌🏻

@DISCOhooch 6 ай бұрын

3:31 I need this video right now. You downloaded it, just as you opened your sprinter 200 meters before the finish line. Thank you.

@franklynj9 6 ай бұрын

keep up work n hope to see more

@ivenusflytrap 6 ай бұрын

Since i have an IUD i no more have my period. Don’t miss it! Will watch the video now ❤

@catherinepeele5217 6 ай бұрын

Got this taste of sweet freedom for about 7 months with Nexplanon. Can be so helpful with battling menorrhagia. What IUD do you have?

@NoorSmal 6 ай бұрын

I have the same, but still notice changes in how I feel throughout the month and I can still see my resting heart rate rising and falling on a 4-week cycle. So although practically things become easier hormones are still affecting my training. Love the video!

@edb8120 6 ай бұрын

It doesn't surprise me that this not talked about much. Back in school (45 years ago) I knew some gals on the college basketball team. Their training and even how much they played in games were adjusted. The only reason that I knew this is because I asked why their playing time varied so much between games. One the gals commented that with games on a weekly cycle it worked out well for her as she only felt bad one or two game days out of 8 per month. This team was a powerhouse in the years that I was there. No wonder.

@MiataBRG 6 ай бұрын

Well done GCN👍

@carolinacazelatogaiotojorg5402 5 ай бұрын

Amazing topic!!❤

@cathnz9726 6 ай бұрын

Great video! It's a sign of Manon's maturity to be able to do a video like this, as although it shouldn't be a taboo topic, periods still are. Something I'm curious about is pro related, do women racers have to sign an agreement not to fall pregnant during their contract? Presumably medication is all tracked, so you couldn't just drop your BC to try for a baby without telling the coach! I think on an old gcn show someone said something about a racer coming back from maternity leave and only being the 2nd to do so after Lizzie Deignan. I commented that it was interesting and of course got snarked out by guys, so it's good to see the audience has matured enough to handle this!

@colinfisher2463 6 ай бұрын

As a husband and father to two girls plus a therapist I am amazed at how many of my friends and male / female peers have no concept of this topic. It’s still stigmatised in society and sport as a taboo when it is the most natural (and individual) biological process for 50% of the populous. I have an understanding but videos like this need more air time and the topic needs for open discussion for all genders awareness, so thanks GCN for putting context like this into the open forum.

@RichardLinnettPhotography 5 ай бұрын

Excellent video.

@yilmanbabilonia 6 ай бұрын

I’ve heard about it a while ago on the free wheeling podcast. I didn’t know women’s cycle could stop because of training. It blows my mind

@dwebb1935 4 ай бұрын

Finally, someone made a video on this! 🎉

@DoneRightReviews 6 ай бұрын

This is a terrific topic. Keep in mind, however, it also means men and women are different!

@sarahperrin-lz8ve 5 ай бұрын

Would love you to do a short video on cycling throughout pregnancy! Maybe a discussion with some of the pros who have gone through pregnancy and the process afterwards too 😊

@tynebaker 6 ай бұрын

Neat! Physiology optimization unlocked!

@FlyingGravelMan 6 ай бұрын

Great topic and cool to have some insights in this topic as well! I am just curious: do man also have a cycle and could some of these tips apply there as well?

@dhanyrafael 6 ай бұрын

I observed on myself than the Moon affects my energy levels. At full Moon I am the best performer, at new Moon I am depressed and negative.

@johnmoran959 6 ай бұрын

Great video now I would like to the same info for women in menopause. My partner is in that stage and struggles to find good info on it ..

@Lan.Hoang.Alegria 2 ай бұрын

My periods is always pulled by the moon calendar, mostly periods during full moon... still do cycling and swimming during periods using menstrual cup, I often pay attention to and do more schetching & flexibility during the luteal phase & periods

@dhanyrafael 6 ай бұрын

Yes, I always appreciated female athletes who have to fight their body too compared to men. All my respect to women. 😊❤ What I have discovered regarding my body as a man is that I too have a cycle: around full Moon I feel "crazy", super energized, full of confidence, I feel I can do anything. When new Moon comes, I feel my energy levels are depleted, I feel depressed, I don't want to do anything, just laying in bed. It would be interesting if someone did an experiment about "men's cycle" being regulated by the Moon. For 2 years, I am observing how the Moon cycle affects me. Of course, women are more affected than men.

@cathnz9726 6 ай бұрын

Some indigenous cultures do base behaviours (?) and activities on the cycle of the moon, so you're not alone there! Plus all teachers I know will tell you kids are definitely crazy on the full moon (and then add in rain!).

@dhanyrafael 6 ай бұрын

Wow, amazing insight ! Thank you for your kind answer. Have a lovely weekend.@@cathnz9726

@jacksonbangs6603 6 ай бұрын

Excellent job incorporating wemon cyclist body autonomy into their training. Working with the body is better than working against it.

@hedgefun 6 ай бұрын

I didn't get Hannah's comment about the pill making it difficult to predict period. On a combined pill it's like a clockwork. Sure, your "cycle" is different because there isn't one as such but you still can have the bleed. Progesterone only pill makes it slightly less predictable, but comparable to the natural cycle which isn't 100% precise either. Otherwise a great episode, relevant to a huge chunk of the audience.

@randomchick1234 6 ай бұрын

Thanks for the gender neutral language in the introduction, Manon! It's a small thing, but I really appreciate it as a transgender person

@seattlegrrlie 6 ай бұрын

Remember too that exercise helps relieve cramping. If you're wanting to just curl up on the couch, remind yourself you'll feel better after a ride

@MikeNorthrup 6 ай бұрын

I’m a guy. All I can say is: about f’ing time this is discussed. Great job Manon.

@gcn 6 ай бұрын

Well said!

@xosece 6 ай бұрын

not a woman, but imho this is very informative and it was a much needed video

@madmick9205 6 ай бұрын

Brilliant vid. I'm a bloke, but I suffer periods. No joke and not being offensive at all. Thing is, It's an important subject to understand. I learned that I need to understand how periods affect my partner. I am respectful of how periods affect my partner. Even when I get my head bitten off for no reason at all!!! Thing is, I don't get why we don't just talk about it and learn. Just normal biology really. Been going on while. I have pretty good understanding, but never really thought about how it affects women in sport. Thanks, I learned something that really is important. Meaning, I can support my partner more. Also, I gained empathy for women in sports generally. But, also how the 'cycle' affects women. Men need to understand this and then can have more empathy, So great content.

@sandgroper1970 6 ай бұрын

As a guy this doesn’t effect me but I have seen interviews with female athletes where 1 they were training so hard etc that they actually stopped having a period. Another athlete who ran track and field, she said that her coach actually noticed her performance improved at a certain point in the whole cycle and they would try and schedule hard training or racing in this time. So that coach was definitely aware or awake enough to this fact.

@bittiapina 6 ай бұрын

Fantastic video on a very important subject. Some of these comments are a big yikes though, hopefully won't deter GCN from covering more female related topics in the future.

@gcn 6 ай бұрын

Thanks! We definitely plan on making more women's content. If you have any ideas for vids send them our way :)

@Jari1973 6 ай бұрын

👍

@larter_larter 6 ай бұрын

I mean, how could the menstrual CYCLE not be a natural part of female cycling?

@fuxthebullshit 6 ай бұрын

If GCN makes a video on how mens T levels and therefore performance are tied to ejaculation frequency/retention timeline I will eat a gp5000 live on video.

@CarolynB248 6 ай бұрын

There is so muc evidence to suggest that women are not little men (citing Stacy Sims here!) yet it is known that many training plans and eating patterns are based on science that was tested on men Particularly it has only been the last 50? years that women were 'allowed' to do sport. Also respecting that women are so different- not everyone has PMS, and there are some people who suffer terribly from it (there is now studies showing some serious disorders that effect moods terribly, and then there is endometriosis too). I have been making an effort to teach the children in my life that its everyones responsibility. if you have a bladder you will hold wee, if you have ovaries you will have period cycles. GCN I would love to make contact with you around this space- is there an email addi I can use? thank you :)

@traderz13 6 ай бұрын

What a disgrace that there isnt much data on the effects of being on the pill during sport. There is never enough research for women.

@dhanyrafael 6 ай бұрын

Any pill and any invention of man has side effects. That's the truth.

@ShannonSouthAfrica 5 ай бұрын

Cycle on your cycle.

@hugobrown2516 6 ай бұрын

i really think manon could develop a female wing of GCN ! .......GCNW or GWCN

@CarolynB248 6 ай бұрын

agree, only that men should be totally onboard with this too- afterall there is so much of mens health that women know about!

@TheInternetIsDeadToMe 6 ай бұрын

I tend to head out on my cycle when she’s on hers.😅

@hugobrown2516 6 ай бұрын

Men have monthly cycles too!

@dhanyrafael 6 ай бұрын

I am curious about that. I observed on myself in the last 2 years. At full Moon, I am full of energy and at new Moon, I am depressed, negative and depleted of energy.