S2, E6: Training With Your Cycle – Katrina Wong

This conversation explores the impact of the menstrual cycle on training and climbing performance. The menstrual cycle consists of different phases, including the follicular and luteal phases, each characterized by hormonal changes. During the follicular phase, when estrogen levels are higher, climbers may benefit from intense strength training and challenging climbs. In contrast, the luteal phase, with higher progesterone levels, may be a time for focusing on mobility, technique, and lower-intensity exercises. Understanding these phases can help climbers tailor their training programs and be more forgiving of their performance fluctuations. Coaches and partners can also consider these factors when working with female climbers.

Katrina Wong’s Bio

“Katrina is a California native, born and raised in the Bay Area. She followed her passion for health and wellness and moved to Southern California to attend Chapman University, where she earned her Bachelor’s degree in Health Sciences. Katrina continued on at Chapman to earn her Doctorate of Physical Therapy in 2023. Currently, Katrina is a resident in orthopedics at Kaiser, where she is dedicated to expanding her knowledge and honing her skills. Katrina is slowly building her foundation and working to make positive contributions to both the climbing and physical therapy communities.”

Takeaways

• The menstrual cycle consists of different phases, including the follicular and luteal phases, characterized by hormonal changes.
• During the follicular phase, climbers may benefit from intense strength training and challenging climbs.
• The luteal phase may be a time for focusing on mobility, technique, and lower-intensity exercises.
• Understanding the menstrual cycle can help climbers tailor their training programs and be more forgiving of performance fluctuations.

Listen on Apple Podcasts, Spotify, or wherever you listen to podcasts!

Timecodes

• 00:00 Introduction
• 02:12 Understanding the Menstrual Cycle
• 04:16 Awareness of Menstrual Cycle Phases
• 06:07 Hormones and their Roles
• 08:46 Training in the Follicular Phase
• 12:09 Effects of the Menstrual Cycle
• 19:17 Positive Aspects of the Luteal Phase
• 23:17 Training Recommendations for Different Phases
• 25:47 Considerations for Coaches and Partners
• 26:33 Personal Variability in Cycle Phases
• 28:35 Final Thoughts

What is the menstrual cycle and its phases?

The menstrual cycle typically spans around 28 days and revolves around the menstrual bleeding period, lasting approximately five to seven days. There are distinct phases within this cycle. Week one and two combine to form the follicular phase, followed by ovulation. Week three and four comprise the luteal phase.

How aware are women of their menstrual cycle phases?

Awareness varies among individuals. While many may recognize symptoms retrospectively, such as feeling warmer or more tired, predicting the specific phase accurately is uncommon. However, increased research and awareness are leading to greater understanding and potential for tailored training programs.

What hormonal fluctuations occur during the menstrual cycle?

A: Major hormones involved include progesterone, estrogen, and testosterone. These hormones fluctuate throughout the cycle. For example, during the follicular phase, estrogen levels rise, while progesterone increases during the luteal phase.

How do hormonal fluctuations affect training?

A: During the follicular phase, higher estrogen levels may provide a protective effect on muscle breakdown, making it an optimal time for intense training and strength-building exercises. Conversely, the luteal phase, characterized by higher progesterone, may result in increased fatigue and perceived exertion during workouts.

Are there scientific studies supporting training adaptations based on menstrual cycle phases?

A: While specific studies on training during menstrual cycle phases are limited, research does show variations in muscle strength and perceived exertion across different phases. Personal experiences often align with these findings, suggesting potential benefits of tailoring training to menstrual cycle phases.

What are some effects of the menstrual cycle on training performance?

In the luteal phase, individuals may experience increased core temperature, higher perceived exertion during workouts, sleep disturbances, heightened pain sensitivity, and slightly higher calorie expenditure. These factors can influence training intensity and recovery strategies.

Are there any positive aspects of the luteal phase?

Despite its challenges, the luteal phase offers opportunities for focusing on mobility, technique, and trying new climbing routes or exercises without pressure. Embracing varied expectations during this phase can lead to productive training experiences.

How can individuals optimize training during different menstrual cycle phases?

During the follicular phase, emphasis can be placed on high-intensity strength training, challenging climbs, and longer sessions. In contrast, the luteal phase may benefit from activities like yoga, mobility work, and exploring new movements or routes at a comfortable pace.

Should male climbers consider menstrual cycle phases when training with female partners?

While not necessary to inquire about specific menstrual cycle phases, understanding the potential impact of hormonal fluctuations on performance and recovery can foster supportive and informed training environments, particularly among coaches working with female climbers.

How consistent are the effects of menstrual cycle phases within individuals?

Variability exists among individuals, with some experiencing relatively consistent effects from month to month, while others may notice differences. Increased awareness and tracking can help individuals adapt their training approach to better align with their menstrual cycle phases.