Wave training for female menstrual cycle

A female runner utilising my training planners recently asked me my thoughts about training around the monthly female hormonal cycle. She wanted advice on how to adapt the wave training principles to her menstrual cycle. Here is my reply:

Female Hormonal Cycle

Thank you so much for taking the time to email me! You asked, 'How can I adapt your wave training principles around my menstural cycle?' and also, 'Should I try to avoid training or racing when I have my period?'

In response to your great questions:

The female monthly cycle is something that I am fascinated by and have been doing a lot more research into. The interesting thing about the cycle is that it slightly differs in length for many women, and it isn’t quite as you would expect. Interestingly, we are actually at our strongest and most ‘male-like’ as soon as our menstrual cycle begins (ie. during the week of our bleed'. Therefore, racing or playing hard when we first get our menstrual cycle is actually a blessing! Therefore, I would never try to avoid races or hard training just because you have your cycle, unless you experience uncomfortable cramping that really holds you back. Training hard in the first two weeks of you cycle (the bleeding and then the week immediately after) can be a great thing. However, the weeks when recovery if less optimal is the final week, and even the one before that (week 4 and week 3). That is, the lead up to your bleeding week. This is when estrogen and progesterone levels are less favourable to recovery and when we experience more fluid retention.

So, in answer to your first question, I am still wrapping my head around wave training around our cycle. It is where I will take my coaching next. However, my initial suggestion would be to train something like this;
Week 1 (menstruation): Recovery then 'Mission' or 'Race'
Week 2: Moderate training
Week 3: Hard training
Week 4 (week before menstruation): Easier in intensity but with some volume (reduce any heavy strength training you are doing too)

These are my preliminary thoughts. There is a fabulous book out there by a lady called Dr Stacy Sims called Roar. I would highly recommend a read and following her on social media too. It also has some great ideas for strength training in it that are very applicable to women.
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I hope that this helps.
Hanny
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