Period and bike training? These tips help to combine cycling and menstruation
For some, it announces itself with a slight pulling sensation in the stomach or breast area, others feel irritable, for some it causes no problems at all, while for others it literally puts them out of action every month: every woman experiences her period differently. And for some, abdominal cramps and tiredness mean they don't feel like going for a ride on their mountain bike. That's perfectly fine, every female biker should (not only) listen to her feelings during this phase of her cycle. However, if you want to get on the saddle during your period, you can do so without worrying.
What's more, exercise during your period can sometimes even alleviate typical symptoms. "Sport and exercise help with period symptoms such as weakness, lower abdominal or back pain," confirms Dr Maja Heinrigs, a gynaecologist with her own practice in Munich and a passionate cyclist herself. And according to a survey by the opinion research institute Forsa and the health insurance company AOK, around 67 per cent, or two thirds, of menstruating women have complaints.
Biking by feel
In fact, a study conducted in 2023 with female cyclists from various disciplines showed that exercise can help with menstrual cramps. Exercise increases blood flow and the body releases endorphins, a kind of endogenous painkiller. However, female mountain bikers should tailor their training to the respective phase of their cycle and not overdo it. Especially not if they would rather stay on the couch with stomach cramps and the like. Calmer units in the area of basic endurance are particularly recommended during menstruation. "Yoga or walking are also a good option now," says Maja Heinrigs.
The hormonal fluctuations - oestrogen levels rise slowly during the period, progesterone is low and the hormones FSH and LH, which are important for ovulation and egg formation, fall - also have an effect on the performance of female mountain bikers. Especially after ovulation, in the luteal phase, many start to feel sluggish and tired. All the more so as the period approaches.
The influence of the cycle phases
Of course, the female cycle is not just about menstruation. Rather, it is a complex sequence of hormonal changes that influences the female body far beyond reproduction. It lasts around 28 days, longer for some women, shorter for others, and consists of four phases: the menstrual phase with bleeding, the follicular phase before ovulation, the ovulation phase with ovulation and the aforementioned luteal phase after ovulation. The sex hormones oestrogen and progesterone as well as FSH and LH play a central role in this cycle, rising and falling more or less in opposite directions over the course of the menstrual cycle.
If rest is the order of the day in the second half of the cycle, things can get a little tougher in the follicular phase, i.e. the first half of the cycle, says Maja Heinrigs: "Women are often more efficient then and can cope better with intensive sessions or strength training," she says. Around the time of ovulation, women are at their peak before their performance decreases in the luteal phase and basic training should be on the agenda. This strategy, known as cycle-based training, is increasingly becoming the focus of sports science.
Adapted training
There are still hardly any scientific studies on how exactly the period affects performance. However, body temperature is likely to be a relevant factor: studies have shown, for example, that basal body temperature rises by around 0.4 °C during the luteal phase. This means that sweating may start later during exercise. Female mountain bikers should therefore pay particular attention to drinking enough.
In addition - as a study by the University of Calcutta from 2012 showed - the heart rate is also higher in the luteal phase even before the training load. The reason for this is presumably that the body breaks down tissue and the uterus thickens. This costs energy and training may feel more strenuous. "Individual perception can vary greatly," confirms Dr Heinrigs. "That's why it makes sense to track your own cycle and document your personal performance data."
It is also worth paying attention to your diet. Minerals such as iron or magnesium, vitamins A, C and B6 as well as unsaturated fatty acids from plant sources such as nuts or oil are particularly important during your period. Magnesium supplements with a dosage of 300 milligrams per day can also help to alleviate period pains, recommends Maja Heinrigs and adds: "Warmth and rest can also have a great effect." It is therefore important to listen to your body, especially during your period, but also in all other cycle phases. Women have already set top performances and world records in every phase of their cycle. It's also completely normal to switch off the cycle computer and just roll around a bit. After all, every woman and every menstrual cycle is different. Fortunately.
Jan Timmermann
Editor
