- Speak openly with your coaches and support staff about your menstrual cycle.
- Discuss whether training modifications would help during your menstrual cycle, although not every athlete will need to modify training.
- Ensure the relevant staff are aware of any painkiller use during your menstrual cycle.
- Establish what a normal cycle is for you – need to have 3-6 month data alongside performance data e.g. training hours per week
- Know your own menstrual cycle – dates of bleeding, length of menses, the severity of symptoms. Everyone is an individual, and it’s important to understand how your body responds.
- Keep a record of your training (e.g. Hours, Distance, Number of Sessions per week) and how you are feeling throughout your cycle.
How to Track: Apps such as Clue & Period Tracker Lite may be useful but be careful of any apps that offer generic advice. Pen and paper may work best for you.
- After tracking for 4-5 cycles, if you have any concerns then speak to your coaches and support staff.
- Establish whether modifications need to be made to your training. For example, your coach may be able to plan intense training phases around when you feel your best.