How To Train Around Your Monthly Cycle | Menstrual Cycle In Sport & Performance

Рет қаралды 31,982

Күн бұрын

Did you know that women can actually use their monthly cycle to their advantage and train more effectively? It’s time to break this taboo around periods and have an open conversation on how to optimise sporting performance for women.
Special thanks to Dr Stacy Sims for helping us with this video, please check more of her work out here 👉 gtn.io/DrStacySims
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Girls and guys listen up, this is a topic for all! Fifty percent of the adult population experience the menstrual cycle and the other 50% will know, will work with, and even coach those that do. Did you know that women can actually use their monthly cycle to their advantage and train more effectively?
It’s time to break this taboo around periods and have an open conversation on how to optimise sporting performance for women.
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Пікірлер: 122

@thijewubs9646 3 жыл бұрын

As a man I must admit I never thought about it on this level, but it is great that you actually made a video about it! Never seen a video like this before, so very good to give this some attention!!

@heatherfell_oly 3 жыл бұрын

Great to see so many men learning from this too.

@michaela_prochazkova 3 жыл бұрын

Heatner, thank you for opening up such essential topic on GTN's platform!

@heatherfell_oly 3 жыл бұрын

Thanks for the support

@rato_gordo 3 жыл бұрын

This topic needs more attention, Hope you keep talking about it. My gf suffers a lot during her period.

@heatherfell_oly 3 жыл бұрын

We plan to.

@rensieruns144 3 жыл бұрын

Highly informative! Thanks for talking about this highly underdiscussed topic!

@mathieunorry 3 жыл бұрын

A healthy and sensible discussion that is long overdue. The reality is this is life for half of the planet. It should not be a taboo subject at all.

@heatherfell_oly 3 жыл бұрын

Thanks, yes we agree at GTN.

@JohnWalshterranovarunner 3 жыл бұрын

Thanks Heather. I used this video in my High School Biology class to explain the Menstrual Cycle. The sport application had even some of the boys paying attention. Lol

@heatherfell_oly 3 жыл бұрын

That's brilliant, thank you.

@winklertribe5268 3 жыл бұрын

What a great episode! I plan to start tracking my cycle to align my training- Thank you Heather and GTN!

@heatherfell_oly 3 жыл бұрын

Great we could help, an interesting topic we know so little about.

@realisticpt7747 3 жыл бұрын

Oh my gosh, Heather (and the team): thank you so much for this. So SO needed. I've been banging the drum on this ever since I read Roar and was put onto it by a friend who was banging the drum long before me. It has made such a difference to my own training and the way I train clients. As "Invisible Women" showed us, there is a shocking lack of data on women in every walk of life, and one of the biggest barriers is breaking down taboos on typically "female" topics. Videos like this will help do that, educate and stimulate discussion - which will hopefully to lead to more research. Giving people like Stacey and her team more information and thereby hopefully enabling them to come up with even more help and advice. Can't have been the easiest video to make so really want to applaud and thank you for your courage. And for putting it into language that is easy for everyone to understand. So grateful.

@heatherfell_oly 3 жыл бұрын

Thank you for the lovely comment. Hopefully we can build on this in a future video.

@veganrunner5634 2 жыл бұрын

I trained so hard for a race which occurred on that worst week of my cycle. Had it happened a week later my performance would have been better for sure! It is definitely a topic. More videos on this topic !!!

@rebeccametcalf4448 3 жыл бұрын

I think this is something we all do kind of without really thinking about it. I know I'm gonna feel like trash on day 1 of my period, that hormone crash hits me like a truck. So that's automatically a rest day. Definitely interesting to think about actually planning harder stuff around other times though

@charleneedwards7926 3 жыл бұрын

Well done and about time too 😃. At the age of 39yrs, this is the first ever video I've watched that finally talks about menstruation and sports. Thank you

@tomrankin4530 3 жыл бұрын

I found this video very informative and destigmatizing. Thank you for helping me understand the relationship between a women's menstrual cycle and athletic performance.

@heatherfell_oly 3 жыл бұрын

Thank you for watching from a male perspective, it is something that whether male or female we can do to know more about.

@sarahtoth391 3 жыл бұрын

I've read Dr. Simms book and appreciate this video. Knowledge really changed my training regimen/timing throughout the month. Good job, GTN!

@heatherfell_oly 3 жыл бұрын

We can learn a lot from Dr Simms for sure.

@kstethespokes1051 3 жыл бұрын

Her book is completely enlightening!

@selinovaldes 3 жыл бұрын

I think I asked about women training with menstrual cycles on GCN 5 times in one year and never got an answer. Guess it didn’t qualify for a cycling channel. Thanks for the info! 👍

@heatherfell_oly 3 жыл бұрын

At least this is not sport specific so hopefully it helped you.

@m0erphium969 3 жыл бұрын

Thank you for this Video! Also great shoutout to the male viewers in the beginning.

@heatherfell_oly 3 жыл бұрын

It really is something all can learn from I'm sure.

@TamzinVokes 3 жыл бұрын

Great to see GTN tackle female related issues that GCN have often promised and failed to deliver. There is a lack of information out there and it helps for men to be informed too and have greater understanding and therefore hopefully more sensitivity when giving advice with training / coaching!

@heatherfell_oly 3 жыл бұрын

I agree, let's keep the conversation growing.

@suziel5817 3 жыл бұрын

Ha, yes GCN said they were all about supporting women in cycling and diversity... but keep hiring more white male presenters. Hmmm.

@fatgirlonbike7153 3 жыл бұрын

Thank you for this excellent Video. Usually we women are left alone with this topic and just get the "advice" "find your Own way". It is great to get some Background Information.

@heatherfell_oly 3 жыл бұрын

The more it is discussed the more we can all help each other.

@anjahalstead2892 2 жыл бұрын

I used to play semi professional rugby and hormones and womens performance were never discussed, despite the fact theres a higher chance of doing ligament damage at different spots in your cycle. Its great that we are finally having conversations about how periods affect athletes

@thepilot3156 3 жыл бұрын

Shoutout for Stacy Sims, so glad you brought her up. Her book ROAR is a wonderful primer on nutrition for women in the context of hormonal changes across a lifetime, including childbirth and menopause.

@kneravkodolikar3375 3 жыл бұрын

Heather, huge thanks for the video and actually listening to viewer comments in prior videos! I must confess, was unsure if my suggestion to GTN and GCN would be worked on, but I'm absolutely stoked. A greater insight on the topic is something that is urgently needed considering an increase in cyclists worldwide. Thank you!

@heatherfell_oly 3 жыл бұрын

Thanks for your feedback, hopefully there'll be more to come.

@pagesculptor 3 жыл бұрын

My former training partner and I started tracking after our 2015 IM when we realized how powerful she was just a day before her period and what a hor mess I was 3 days before mine. Now that she owns a run store it is something we definitely discuss with women when it comes to buying winter gear since that body temp increase, no matter how small really counts on a 20 Below day.

@heatherfell_oly 3 жыл бұрын

Great to hear you're talking about it and helping other women.

@caseyharrigan8298 3 жыл бұрын

Thank you SO MUCH for this video, my mind is blown and I'm sure I'm going to be coming back to it heaps ❤️

@gtn 3 жыл бұрын

You're welcome, really glad you found it helpful 🙂

@joannaparr7497 3 жыл бұрын

This is brilliant! Thanks so much for putting together such a useful resource for female athletes (and their coaches)

@bethanyjackson5155 3 жыл бұрын

There is a period tracker called FitrWoman which helps you track your period with regards to what stage you are in and might be helpful to some peps :) Thanks so much for the video!!! Exactly what platforms like GTN/ GCN should be doing

@heatherfell_oly 3 жыл бұрын

I have been using that one and now trying out Wild AI another great app.

@JohnWalshterranovarunner 3 жыл бұрын

And I mentioned it to some female triathletes I coach once a week in running to watch and consider for designing their upcoming season plans

@danielaolivera1281 3 жыл бұрын

Thank you so much Heather for this video! I have been wanting to learn about this for a while, but it is difficult to have conversations around this topic. I've noticed all my PBs running have been during my period. I will now pay more attention to the other phases of my cycle

@heatherfell_oly 3 жыл бұрын

It's really interesting when you start to track it. Great to hear you're gaining from it too.

@pugsreeves9719 3 жыл бұрын

A fantastic video there it is so often not talked about but all women go through this and its part of life... if there is gains to become of it. Go go go girls

@shareenchin9762 3 жыл бұрын

Thank you for posting this video and breaking this taboo around periods! I'm sharing this with my friends. :)

@heatherfell_oly 3 жыл бұрын

Thank you, please do!

@lawrencefanous7726 3 жыл бұрын

Great video thanks Heather! I’m coaching a girl and will definitely be trying to integrate the me menstrual cycle into programmes. It means you could get so much more out of training!

@heatherfell_oly 3 жыл бұрын

It really does but I guess adds more to the coaches workload. Great to hear you're looking to adapt.

@montiescreations 3 жыл бұрын

Thank you for this !!! I have been keeping track of my cycle the laat few month and it is very interesting to note the way you feel and how you train

@gene5149 3 жыл бұрын

Thank you for this video. It is great that this topic is getting attention :)

@msforest833 3 жыл бұрын

So important and learning all this made such a difference in my training 🙌

@heatherfell_oly 3 жыл бұрын

It's amazing how many women aren't aware, I wasn't until recently.

@bikesandlaces 3 жыл бұрын

Amazong video! Loved hearing all about it. Would love to know more about tracking a cycle for those that don't have a clear cycle and how to use this around sports and training! Definitely need to talk more about this topic and normalise it :) ❤❤

@heatherfell_oly 3 жыл бұрын

That is certainly a point for a future vid.

@xaviertayo6208 3 жыл бұрын

I was not going to watch this. But since I so respect what you do Heather I did. Us guys don't know what women runners go thru. Thank You!

@heatherfell_oly 3 жыл бұрын

Thanks Xavier, I made this for men and women as the menstrual cycle effects everyone in some way.

@TeamSaundersTri 3 жыл бұрын

Such good info. Thank you for putting this out there.

@rowingsusan 3 жыл бұрын

Great, I’ve wanted to read about this for quite some time.

@samanthab5006 3 жыл бұрын

Thank you so much for talking about this topic. I would pay for a olympic distance triathlon training program with this in mind. I've been tracking my period for years now but have had a hard time translating that into planning my workouts.

@filomenaepic 3 жыл бұрын

Great topic!! Thank you Heather and GTN!

@heatherfell_oly 3 жыл бұрын

Thanks, one I've wanted to cover for a while.

@rebeccacoles293 3 жыл бұрын

great that you have covered this!

@becmango 3 жыл бұрын

Excellent video, impressive really. Will rewatch!

@mirzamarcou5168 3 жыл бұрын

What an awesome video! Thank you 🙏

@carolalisonsmith4235 3 жыл бұрын

Is great that this topic is being discussed. Is a long way from the embarrassing note to get out of swim class.

@heatherfell_oly 3 жыл бұрын

I would have found this conversation much harder even just a few years ago as an athlete.

@jacobmarx8184 3 жыл бұрын

Well done team PLEASE don't let the view count dictate wether you do a future video like this again: you'll never can catch the causal viewer with this topic but it's important information for those that seek it and as a PE teacher I found it extremely useful.

@heatherfell_oly 3 жыл бұрын

Thanks Jacob, the more men and women that are educated in this topic the better.

@shzykh 3 жыл бұрын

Thanks so much for this video! There’s so little XX-centric sports training media out there.

@adamleckius2253 2 жыл бұрын

Wow, super interesting. Always had so much respect in general for women dealing with their periods, but obviously this is next level. I will also try to not whine about minor bad shapes I might find myself in throughout a month, this puts things into perspective xD

@SleepyBabyClub 3 жыл бұрын

Wow. Great tip!

@melbishop1867 2 жыл бұрын

Thank you, really useful video. I have attempted to have this conversations with lots of people. Last year every triathlon I did fell when I had a period. Which was tricky ! Apologies for getting a bit graphic… it would be great to understand which option gives most protection (hold /absorbers) the most. Tampons cups swim wear, ? then which option is the best when it comes to getting straight onto a bike and run! Obviously everyone is different but as someone who has always used tampons once a month when at that time comes sound and I’m swimming in a lane full of men I face than panic and wonder which is best.

@TheMegaMrMe 2 жыл бұрын

Thanks for mentioning this

@shzykh 3 жыл бұрын

I never really thought about training around the full cycle. I just noticed during menstruation I bleed less and have almost cramping if I’m more active. If I’m sedentary, my first two days I’m practically bleeding to death and I get anemic a few days later. If I do day long bike rides on those “heavy” days, that completely skips.

@647Anna 2 жыл бұрын

Thank you for this video!

@lizavisser5924 3 жыл бұрын

great topic! I highly recommend using the FitrWoman app- you can use it to track your cycle and it’ll tell you what hormonal phase you’re in and how that affects your training. It gives you lots of nutritional advice and even has a platform for coaches to learn how to best train their female athletes according to their cycle. They’re doing so much for female sport, it’s super great, it can even sync with Strava and allows you to easily track how you're feeling on a day to day basis

@heatherfell_oly 3 жыл бұрын

Liza I agree, i've been using it a while as well as Wild AI, another great app.

@pickelie 3 жыл бұрын

Great video Heather! Thanks

@heatherfell_oly 3 жыл бұрын

Thank you

@alisontriathlonlover 3 жыл бұрын

Very interesting, thanks 😊

@cathnz9726 3 жыл бұрын

This is really interesting - it's great to see you have covered it. I know for me, day 2-3 of my period won't have me anywhere near my bike or swimming, and that I also have a really predictable energy crash each month too (I think my bootcamp instructor knows too 😊). A top NZ athlete, Valerie Adams has recently had an article about her prep for the Olympics being based around her cycle, but I guess part of that is, she's the best in the game and can dictate that, but for a lot of women, that's not going to be the case and if your coach is a guy or a woman who doesn't feel strong effects, that's not so easy to say. i.stuff.co.nz/sport/other-sports/300154360/from-here-to-maternity-dame-valerie-adams-warning-to-female-athletes

@heatherfell_oly 3 жыл бұрын

Thanks for sharing.

@crowlern 3 жыл бұрын

Well done team 💜

@busymeowser 3 жыл бұрын

Great!

@sharonasplin8871 3 жыл бұрын

great video.. would be good to look at menopause too though ??? as my training has gone to pot when you dont know where your cycle is..

@heatherfell_oly 3 жыл бұрын

I think we need a follow up video looking at the menopause, we'll start to research that. Thanks for sharing.

@bibiontherocks8732 3 жыл бұрын

Hi Heather, i am 48 and i don’t have any menstruation circle , i am in a Menopause and i will work with a Coach who is educated for that. So i have to take a hormontherapy to get my hormones back.

@irenemartin6967 3 жыл бұрын

Do you have a video about perimenopause and menopause ?

@heatherfell_oly 3 жыл бұрын

Not yet but certainly an idea for the future.

@Nandoman520 3 жыл бұрын

Have their been studies that look at the menstrual cycle and sports/performance for women not taking a birth control pill and women on a birth control pill? Also, does Dr. Simms have any advice or does she discuss athletic amenorrhea and how much training is too much training?

@trbeyond 3 жыл бұрын

I’d suggest taking a look at Dr Simms book “Roar”

@heatherfell_oly 3 жыл бұрын

It's certainly something for a follow up video, thanks for the questions.

@nluisa 3 жыл бұрын

The best study there is this link.springer.com/article/10.1007/s40279-020-01317-5#Abs1 Unfortunately there seems to be a lack of quality studies on the topic and more research is needed, as the authors point out. There is a very good interview with the author in this podcast fuelthepedal.com/ftp-36-kirsty-elliott-sale-eimear-dolan-the-female-cyclist-series-part-2-oral-contraceptives-and-exercise-performance/ I would add however that oral contraceptives in athletes might be masking hormonal issues related with relative energy defficiency syndrome. Tha requires a very different approach.

@sikologie1 3 жыл бұрын

Very informative, thank you! I recently heard about the Female Athlete Triad. I'm nowhere near professional, but I did notice changes in my cycle I'm slightly concerned about. Maybe this could be a topic for another video?

@heatherfell_oly 3 жыл бұрын

It is now known as REDS and is something for men and women to be aware of so yes I am keen to cover this topic too.

@suziel5817 3 жыл бұрын

@@heatherfell_oly please do a video on this - I suspect a lot of women don't realise if their periods stop they are not producing the hormones necessary to maintain bone density, putting them at high risk of osteoporosis.

@heatherfell_oly 3 жыл бұрын

@@suziel5817 I am aware this is an important area and it's certainly on my list. Thanks.

@KreekspeakBusinessSolutions 3 жыл бұрын

What about tapering? Is there a way to influence the female body so that it can be in week 2 of the cycle when it is time to complete? Beyond birth control pills?

@LeaLittleDanishGirl 2 жыл бұрын

What happens if you are on a hormone spiral like Mirena and therefore doesn't menstruate at all? Do you still have these hormonal outswings, which can be tracked in the training/restitution graphics? Maybe the outswings are just on a more subtle scale? GTN (or sports physicians) halp! 😊🙏

@vinarshi793 3 жыл бұрын

❤️

@pallavichakraborty5552 3 жыл бұрын

What if on the marathon day you are on your period? Which product one should choose? Pads I think will be a bad idea because it will chafe. What about tampons and menstrual cups will they chafe or leak when you are running a full marathon ?

@andreaonyoutube9560 3 жыл бұрын

Great video! I've been tracking my cycle since discovering Stacy Sims (I have her book too), it's amazing which days in Phase 3 my sleep is absolutely garbage, and on which days later in my cycle my legs will feel great. There's a handy app called FITR Woman (it's free). They also have some great recipe ideas emphasizing when and how to fuel workouts, recovery etc.

@heatherfell_oly 3 жыл бұрын

Andrea I must admit I use the FITR app and Wild AI, both interesting and helpful.

@andreaonyoutube9560 3 жыл бұрын

@@heatherfell_oly cool. I'll check out the other app!!

@skirtonbear1 3 жыл бұрын

This is really helpful, but now we need to figure out where a woman is in her cycle when she no longer has a period to make it clear. I tracked my cycles from my first period at 13, but now don’t know where I am in it as I’ve entered menopause. My daughters are my team and their cycles are fairly synced, but mine was controlled by pills in order to care for endometriosis.

@heatherfell_oly 3 жыл бұрын

There certainly seems demand for a follow up video on this topic, thanks for sharing.

@alejandraortega7587 2 жыл бұрын

What to do when a competition coincides with the first day of the menstruation? is there a way to trick the hormones?

@a.gallagher 3 жыл бұрын

I love your jacket. Where can I get one?

@heatherfell_oly 3 жыл бұрын

It was from the GTN shop but there will be new ones coming sometime in the future.

@marieellis2067 Жыл бұрын

So are you saying it's better to lift heavier 2 weeks before our period starts and then do low impact on her period

@user-mr9ui9wd5w 9 ай бұрын

I would like to write my master's thesis on this topic. What do you think is currently missing in the sports performance literature? I would be happy about an exchange

@sharkdom 3 жыл бұрын

I made my millions years ago after I devised a formula for betting on female tennis players, predicting when a higher ranked player would have an unexpected loss to a lower ranked player - by forecasting when their periods were due, extrapolating forward from previous poor performances. Happy to share my work if anyone interested.