Menstrual Cycle and Training Planning: Physiological Characteristics of Each Phase and Workout Adjustment Approaches (Highly Individual, Not Absolute Rules)

Why This Topic Matters

In Taiwan’s road cycling, running, and triathlon communities, training plans have long been designed as “gender-neutral”—the same periodization logic, the same intensity zones, applied to both male and female athletes alike. This isn’t anyone’s fault; historically, sports science research has been based primarily on male subjects, so training theory naturally evolved from male physiological characteristics. In recent years, female endurance athletes have begun compiling and sharing their own observations and insights on “how the menstrual cycle might affect training feel,” and this discussion has gradually expanded within coaching circles, running clubs, and cycling teams.

But before going further, one thing must be made clear: the impact of the menstrual cycle on athletic performance remains a highly individualised field, and the scientific evidence base is still growing. The same female athlete may experience completely different sensations during the same cycle phase across different months, under different stress levels, and with different sleep quality; differences between women are even greater—some barely notice cycle-related fluctuations, while others experience significant discomfort in certain phases. This article discusses “possible tendencies” and “adjustment frameworks,” not hard-and-fast rules that “you must follow.” If you read the directions in this article and they don’t apply to you at all—that’s completely normal; it means what you need is your own record-keeping and observation, not forcing yourself into a formula that “theoretically should work.”

The target readers of this article are female cyclists, runners, and triathletes who want to understand their bodies better and align their training with their own rhythms. Whether you’re aiming for Wuling, preparing for the Wan Jin Shi Marathon, or simply want your daily training to feel more comfortable and efficient, this article aims to provide a framework “you can use to check against your own body”—not another set of rules to obey.

The Basic Outline of the Menstrual Cycle

The menstrual cycle is generally counted from “the first day of bleeding” as Day 1, ending the day before the next bleeding begins. Cycle length varies from person to person and fluctuates with monthly stress, sleep, diet, and training volume—not everyone is fixed at a certain number of days. Conceptually, the cycle can be roughly divided into several phases:

• Menstrual phase: The days of bleeding, when both estrogen and progesterone are at relatively low points.
• Follicular phase: From the end of menstruation to before ovulation, estrogen gradually rises.
• Ovulation: Estrogen peaks and then drops slightly, luteinizing hormone (LH) surges, and the egg is released.
• Luteal phase: From after ovulation until the next menstruation, progesterone rises markedly, and estrogen has a second wave—though usually slightly lower than the pre-ovulatory peak—until both decline at the end of the cycle, triggering the next period.

This is only a conceptual four-phase division; in reality, physiological changes follow a continuous curve, not four discrete “switches.” Moreover, each person’s cycle length, phase durations, and hormonal fluctuation amplitudes are different, so applying the same day-count to everyone is inherently imprecise. This is why it’s recommended to use “your own records” instead of “other people’s averages.”

Possible Physiological and Perceptual Characteristics by Phase (For Reference Only, Not Universal)

Below are “possible tendencies” frequently mentioned in the endurance athlete community and with reasonable physiological plausibility. Again: these are tendencies, not laws; individual variation is enormous. Treat them as “observation points worth noting,” not “textbook standard answers.”

Menstrual Phase (During Bleeding)

In this phase, both estrogen and progesterone are at relatively low points. Some women may feel:

• Menstrual cramps, lower abdominal bloating, or lower back soreness—most noticeable from a day or two before menstruation through the first couple of days.
• Fatigue and reduced mental focus.
• However, quite a few women report that the menstrual phase actually feels “light”—or even that performance is decent—because hormones are at their low point, and the bloating and heaviness of the luteal phase have subsided.

The key takeaway here: sensations during the menstrual phase vary enormously—some view it as hell week, while others find it a comfortable phase. This means you cannot use someone else’s experience to predict your own; you can only rely on your own records.

Follicular Phase (After Menstruation to Before Ovulation)

During this period of gradually rising estrogen, many women subjectively experience:

• Better mental state and lower fatigue.
• Some feel that strength training and high-intensity intervals have a relatively lower rating of perceived exertion (RPE)—i.e., “the same intensity feels easier.”
• Subjectively faster recovery.

If this tendency holds true for you, the follicular phase is often suggested for scheduling the “higher-intensity, higher-load” blocks of periodised training, such as climbing intervals, progressive overload in strength work, or key pre-race sessions. But note: this is only a hypothetical suggestion “if it applies to you”—not everyone should cram high-intensity sessions into this phase.

Around Ovulation

Around ovulation, estrogen reaches its cycle peak. Some women feel in great shape during this phase, while others report that joint and ligament stability feels slightly different (this relates to the potential mechanism of estrogen’s effects on connective tissue, but individual variation is equally large—it should not be over-interpreted into an absolute claim like “you’re prone to injury during ovulation”). If you have ligament laxity or a history of knee or ankle injuries, paying extra attention to warm-up and movement quality during high dynamic-load activities (e.g., downhill sprints, drills with lots of direction changes) in this period is a reasonable conservative approach.

Luteal Phase (After Ovulation to Before Next Menstruation)

This is usually the most discussed phase and the one with the greatest variation in sensation. As progesterone rises, some women experience:

• Slightly elevated basal body temperature and a subjective feeling of “heat”—especially noticeable in Taiwan’s humid summer environment, where this stuffiness may be more pronounced, and sweating and heart-rate responses may differ from usual.
• Water retention, weight fluctuation, breast tenderness, and other PMS-related physical discomfort.
• Mood swings, reduced sleep quality, and appetite changes (often cravings for sweets or carbohydrates).
• Some report higher perceived exertion in the late luteal phase—training at the same intensity feels more tiring.

For this phase, it’s often suggested to consider: slightly reducing training intensity, increasing the proportion of recovery sessions, paying more attention to hydration and electrolytes (especially for long rides or runs in hot, humid weather), and allowing more margin in sleep and nutrition. But again, it must be emphasised—if you perform normally or even better during the luteal phase, there is absolutely no need to “match the theory” by forcing intensity down; that would be putting the cart before the horse.

A Table Summarising “Possible Tendencies”—But Verify It Yourself

One more reminder: this table is “a compilation of tendencies commonly mentioned in the literature and athlete community,” not a guarantee sheet that “your body will definitely behave this way.” The only way to confirm your own pattern is consistent record-keeping.

How to Start “Understanding Your Own Cycle” Instead of Applying a Formula

Rather than directly applying the table above to adjust your training plan, a more practical approach is to spend a few months recording the following items in a simple way:

1. Cycle length and start/end dates of menstruation: Use a phone app or paper records—no complex tools needed.
2. Daily subjective feelings: Use a simple 1-to-5 scale to rate your mental state, muscle soreness, and sleep quality.
3. Objective training performance data: For example, heart rate response at the same pace, perceived exertion (RPE) in the same intensity zone, or the quality of hill repeats or intervals.
4. Premenstrual and menstrual symptoms: Whether you experience significant cramps, bloating, mood swings, or appetite changes, and to what degree.

After consistently recording for three to six months, you will gradually see “your own pattern”—which may well differ from the “general tendencies” described in the table above. That is completely normal. Your own records always carry more weight than any general rule.

If you use a GPS watch or training platform, you can also pair it with power or pace data to observe whether heart rate drift (cardiac drift) at the same training intensity differs across cycle phases. However, note that many variables affect heart rate and performance—sleep, stress, ambient temperature and humidity, the previous day’s training load, and hydration status—and the menstrual cycle is just one of them. Don’t attribute every fluctuation in how you feel solely to your cycle.

Special Considerations for Taiwan’s Climate and Environment

Taiwan’s summers are hot and humid, and humidity also tends to stay high during the plum rain season. These environmental factors alone significantly increase the cardiovascular and thermoregulatory burden during exercise. If the slight rise in basal body temperature during the luteal phase applies to you, the two factors combined mean that long rides or runs in the summer luteal phase may produce more noticeable heat discomfort and sweating than you might expect. In practice, consider:

• Adjust your hydration and electrolyte strategy: If you tend to experience bloating or heat discomfort during the luteal phase, pay extra attention to fluid and electrolyte intake before, during, and after long outdoor activities—don’t wait until you’re thirsty to drink.
• Adjust your training time slot: In Taiwan’s summer, perceived temperatures are extremely high from noon through the afternoon. Regardless of cycle phase, it’s advisable to avoid these hours. Morning rides, morning runs, or evening riverside bike paths are common alternatives, but be mindful of lighting and traffic safety at night.
• Practical considerations for menstrual products: If a long outdoor event (such as a Wuling challenge or the Wan Jin Shi Marathon) coincides with your period, choose products that suit you and are unlikely to leak during prolonged activity (tampons, menstrual cups, period underwear, etc.), and test them during training well in advance. Don’t try a new product for the first time on race day—this is a general endurance-sport rule (“nothing new on race day”), and it applies to menstrual products as well.

Strength Training and the Menstrual Cycle

Many female athletes wonder whether strength training should be aligned with the cycle. The sports science community is still debating whether rising estrogen enhances strength-training adaptations, and the evidence is not yet consistent enough to yield clear, actionable recommendations. Rather than fixating on precise questions like “which cycle phase is best for strength training,” a more practical approach is:

• Maintain a consistent, progressive strength-training framework—this is the foundation for all endurance athletes (regardless of sex) to avoid injury and improve economy over the long term.
• On days when you feel poor (e.g., significant cramps or very poor sleep), reasonably reduce training intensity or load rather than pushing through to chase progress. This is a basic injury-prevention principle that applies regardless of the cycle.
• If a particular menstrual period is especially uncomfortable, adjusting that session to technical or low-intensity activities (such as gentle foam rolling, stretching, or easy aerobic work) is more sensible than forcing yourself through the originally planned high-intensity session.

Race-Day Planning: When Race Day Falls on Your Period

Race dates are usually set well in advance, but menstrual cycles don’t always arrive on schedule, so it’s not uncommon to have a race day land on your period. A few practical suggestions:

• Prepare a backup plan in advance; don’t panic on the spot: Whether it’s a long cycling challenge, a full marathon, or a triathlon, having familiar menstrual products, spare undergarments, and breathable, comfortable cycling or running shorts ready is basic preparation.
• Mental preparation matters more than physical adjustment: Many athletes report that although they don’t feel their best on the day their period starts, as long as there are no severe cramps or major discomfort, their actual race performance is often essentially no different from usual. Over-worrying that “today will definitely be a bad day” can itself create psychological burden and hurt performance.
• If you have significant cramps, discuss medication timing with your doctor beforehand: For the timing and dosage of over-the-counter pain relievers, consult a pharmacist or physician. Don’t try a new medication for the first time on race day without any prior experience.
• Prepare easily digestible fuel: If your gastrointestinal system is more sensitive during your period, choose race nutrition products that you have already verified your gut tolerates well in training.

When to Be Alert: Signs That This Is Not “Normal Cycle Fluctuation” but a Reason to Seek Medical Care

This article addresses fluctuations in how you feel within the normal physiological cycle and how to adjust training accordingly; it cannot replace professional medical evaluation. If any of the following occurs, seek help from an OB-GYN or sports medicine professional rather than self-diagnosing or enduring it:

• Menstrual cramps severe enough to require taking leave from work or preventing daily activities, with standard pain relievers providing little relief.
• Abnormally heavy menstrual flow (e.g., needing to change products every one to two hours), abnormally prolonged periods, or irregular bleeding between periods.
• Chronically irregular menstrual cycles, or no period for three or more consecutive months (in the absence of known causes such as pregnancy or menopause)—this may be related to Relative Energy Deficiency in Sport (RED-S), and training volume, dietary intake, and weight changes can all be contributing factors requiring professional assessment.
• Severe dizziness, fainting, unusual palpitations, or chest pain—regardless of whether they seem related to your period—stop exercising immediately and seek medical attention.
• If you suspect you have premenstrual dysphoric disorder (PMDD) or other conditions that seriously affect mood and daily functioning, this goes beyond what “adjusting your training plan” can address, and it’s advisable to seek help from a psychiatrist or OB-GYN.

A Note for Coaches and Training Partners

If you are a coach, or a teammate or team captain in group training, here are some practical attitudinal suggestions for understanding the menstrual cycle topic:

• Don’t assume all female athletes have the same cycle-related responses, and never publicly ask about or comment on teammates’ menstrual status in group settings—this is a privacy issue.
• Offer flexibility rather than rigid rules: Instead of mandating that “all female athletes must reduce volume during a certain cycle phase,” a better approach is to build a culture where athletes can proactively communicate how they feel on a given day and have the flexibility to adjust training content.
• Encourage tracking, but don’t force sharing: You can encourage athletes to record the relationship between their cycle and how they feel, but whether to share those records with the coach should respect the athlete’s choice.

Common Misconceptions Worth Noting

In promoting the concept of “cycle-synced training,” a number of overextended claims have also emerged. Here are several common misconceptions to watch out for:

• Misconception 1: “All female athletes should adjust their training plans according to their cycle.” In reality, whether someone experiences noticeable fluctuations varies from person to person. Those who don’t feel such fluctuations don’t need to deliberately apply cycle-based adjustments; regular, consistent training is fine.
• Misconception 2: “You must significantly reduce volume during the luteal phase.” A heavy feeling during the luteal phase is a common tendency, but not everyone experiences it. Some athletes maintain normal training or even perform well during the luteal phase, so there’s no need to limit yourself just to fit the theory.
• Misconception 3: “Oral contraceptive users don’t need to consider this topic.” Women using hormonal contraception (oral contraceptives, contraceptive patches, intrauterine systems, etc.) have different hormonal fluctuation patterns from the natural cycle. Whether they still experience cyclical changes in how they feel varies by individual, and the same advice applies: observe and record your own patterns rather than directly applying general rules based on the “natural cycle.”
• Misconception 4: “You absolutely cannot exercise during your period.” This is an outdated and unsupported notion. Most women can engage in moderate exercise during their period without health concerns. Only when there is significant discomfort or specific gynecological conditions should you adjust or pause. Whether to exercise should be decided based on your own physical condition and how you feel.

Interplay with Diet, Sleep, and Stress Management

The menstrual cycle is not an isolated variable; it interacts with overall lifestyle. Several practical connections are worth noting:

• Sleep quality: Some women experience reduced sleep quality during the luteal phase (difficulty falling asleep, light sleep). If this coincides with a high-intensity training week, recovery may be compromised. Maintaining a regular routine and avoiding excessive use of digital devices before bed are fundamental practices regardless of cycle phase.
• Dietary intake: Appetite changes around menstruation are common. The key is to avoid overly restricting caloric intake out of fear of bloating or weight gain—especially when training volume has not decreased. Insufficient caloric intake can instead impair recovery and long-term health (see related topics on Relative Energy Deficiency).
• Stress management: Life or work stress itself can affect hormone secretion and cycle regularity. Chronic high stress may lead to cycle irregularities, in which case the stress source itself should be addressed—simply adjusting the training plan is not a sufficient solution.

Conclusion: Use Cycle Knowledge as a Tool, Not a Constraint

The relationship between the menstrual cycle and training performance is a topic increasingly discussed among female endurance athletes in recent years. This reflects a healthy trend—female athletes are beginning to understand their bodies more proactively, rather than passively applying generic training plans that may not suit them. However, as this article has repeatedly emphasized, scientific evidence in this field is still accumulating, and individual variability is extremely large. Any recommendation about “what training to do in which cycle phase” should be viewed as a “hypothesis worth testing and observing,” not a “rule that must be followed.”

A genuinely helpful approach is to treat this article as a starting point for understanding your own body: begin tracking your cycle, tracking how you feel, and tracking training performance. Accumulate your own data over several months, then adjust your training based on your own data—not based on general rules from others. If you feel better after adjustments, continue; if there is no difference or things feel worse, then train as you originally did without forcing yourself to “fit the theory.”

Key Action Points

• Track cycle length, daily perceived sensations, and training performance in a simple way for at least three months before looking for your own patterns.
• Perceived tendencies across cycle phases (e.g., easier in the follicular phase, heavier and stuffier in the luteal phase) are only “possible general patterns,” not applicable to everyone—always rely on your own records.
• In Taiwan’s hot and humid summer environment, be more careful with hydration and electrolyte strategies during the luteal phase, and avoid training during the hottest hours when possible.
• For long-distance events or races, prepare and test menstrual products well in advance—never try new products or medications for the first time at an official event.
• If you experience severe menstrual pain, abnormal menstrual flow, prolonged irregular cycles or amenorrhea, or severe physical discomfort, seek professional evaluation from an obstetrician/gynecologist or sports medicine specialist. The content of this article cannot replace medical diagnosis.
• Coaches and training partners should provide flexibility rather than rigid rules, and respect athletes’ privacy preferences regarding personal physiological information.
• Avoid falling into overextended or outdated misconceptions such as “everyone should adjust training according to their cycle” or “you cannot exercise during menstruation.”

Related Reading

• Physiological Differences in Female Cyclists: The Impact of the Menstrual Cycle on Training Performance
• Training Differences in Female Cyclists: How Hormonal Cycles Affect Athletic Performance
• Special Considerations for Female Runners: Menstrual Cycle and Training Adjustments
• Menstrual Cycle and Training Matching for Female Runners: Hormone-Guided Personalized Plans