Lisa Löhnert 
The domain of sports training is subject to constant change, always striving to optimize training methods to enable first-class performance. In recent years, the symbiosis between sport and science has led to a multitude of findings that adapt training to the individual needs of the body. The focus is not only on performance, but also on the health of the athletes. One concept that is gaining increasing attention is cycle-based training for women.
With the aim of taking female physiology and hormonal fluctuations into account, this training model has the potential to revolutionize the athletic performance and well-being of female athletes. Not only does it take female physiology into account, but it can also help to minimize the risk of relative energy deficit syndrome (RED-S). Improving performance should not be at the expense of your own health.
Not only professional athletes can make use of this knowledge, recreational athletes can also effectively integrate it into their training. One pioneer in this field is professional triathlete and founder of KickAss Sports Laura Philipp. With a series of YouTube videos, she has addressed the important topic of cycle-based training for the first time and made the essential information accessible in a clear and practical way.
Theconcept
The concept of cycle-based training is based on taking into account the hormonal fluctuations that occur during the different phases of the natural menstrual cycle. Over the course of the cycle, women go through hormonal changes that can affect their physical performance and energy levels.
Cycle-based or cycle-sensitive training makes it possible to adapt the load and intensity during the cycle in order to take account of the respective physical and hormonal fluctuations. In the phases of the cycle in which energy levels are higher, training can be made more intense, while in the phases with lower energy levels, the load is reduced to avoid overloading. The menstrual cycle therefore serves as the basis for training planning in cycle-based training
.
Typically, the concept encompasses the four main phases of the cycle: the menstrual phase, the follicular phase, ovulation and the luteal phase. Each phase brings with it different hormonal profiles and physical responses that can affect the athlete’s training and performance. By taking into account the different hormonal events in each phase, training can be optimized to take advantage of hormonal and physiological changes.
What are the benefits of cycle-sensitive training?
Cycle-based training for the prevention of Red-S
Cycle-based training is particularly relevant in the context of RED-S. The syndrome is characterized by an energy intake that is too low to meet a person’s needs. In the long term, this can lead to hormonal imbalances, loss of bone density and other health complications, and consequently to a loss of performance. Cycle-based training can help women to listen to their bodies more consciously and send them the right signals to avoid overexertion and energy deficiency.
Optimized performance
The female hormonal cycle, particularly oestrogen and progesterone levels, can have an effect on performance. During the first half of the cycle, the so-called follicular phase, oestrogen levels are higher, which can lead to better carbohydrate storage and improved fat burning. This can have a positive effect on endurance performance, as more energy is available. In the luteal phase, the second half of the cycle, progesterone levels can slightly increase body temperature, which can potentially affect the thermoregulatory demands of training. By adjusting the intensity and duration of exercise during the different phases of the cycle, performance can be optimized.
Regeneration and injury prevention
By specifically integrating recovery phases into the training plan, women can optimize their ability to regenerate. This is particularly important as they can be more susceptible to injury during some phases of their menstrual cycle. Cycle-based training helps to minimize the risk of overtraining and injury by giving the body time to recover during the appropriate phases.
For example, during the follicular phase, when oestrogen levels are elevated, the body’s sensitivity to insulin can be improved. This can help to accelerate the regeneration of carbohydrate stores in the muscles, which in turn enables faster recovery after intensive training sessions. During this phase, the recovery time after demanding units may be shortened.
In the luteal phase, on the other hand, when progesterone levels rise, the body’s adaptations to physical exertion can become more pronounced. This can also help to improve recovery, as the body can react more efficiently to the stimuli of training.
The female hormonal cycle can also influence the risk of injury. During the luteal phase, women can be more susceptible to joint complaints and muscular problems. The risk of injury can be minimized by adjusting the training volume and intensity during this phase.
Hormonal benefits
Cycle-sensitive exercise can have a positive effect on the hormonal system. It has been found that regular exercise can improve hormone balance in women, helping to regulate the menstrual cycle and alleviate PMS symptoms.
Strengthening self-confidence
Cycle-based training can help women to develop a better understanding of their body and their needs during the menstrual cycle. This can lead to increased self-awareness and self-confidence, as women can better assess their physical abilities and limits.
Improvement in training motivation
Variation in cycle-based training can help keep women motivated to exercise. By adjusting their goals and exercise intensity throughout the cycle, women can find exercise less monotonous and more interesting.
Support for specific goals
Women often have different fitness goals, whether it’s building muscle, losing fat or improving endurance. Cycle-based training can aim to support these specific goals during certain phases of the cycle to achieve optimal results.
Regeneration and interaction of stress hormones
Another fascinating aspect is the relationship between regeneration and the interaction of stress hormones with the menstrual cycle. This can be observed in particular in continuous glucose monitoring (CGM). The interaction of these factors is clearly evident in the data collected.
In the second phase of the menstrual cycle, regeneration challenges, especially due to stress, can have a significant impact. If women do not regenerate well during this phase, for example due to stress, they can fall into hypoglycemia at night. This has a negative effect on sleep, with less deep sleep and REM sleep being achieved for the same amount of time. As a consequence, they recover less well and react much more sensitively to fluctuations in blood sugar levels the next day.
These interrelated effects can reinforce each other negatively, leading
to a vicious circle. The shortened luteal phase, increased premenstrual symptoms (PMS) and ultimately secondary amenorrhea are possible consequences of these negative interactions.
This process is further facilitated by morning training on an empty stomach and a low-carbohydrate diet in the morning. Due to the higher stress hormone levels in the morning, this results in constantly low blood sugar levels throughout the day. This in turn can lead to maximum instability in the afternoon and complete hypoglycemia at night, which is the real problem.
The connections between regeneration, stress hormones and the menstrual cycle shed light on the complexity of female physiology. These findings illustrate how a holistic approach to cycle-sensitive training can not only optimize athletic performance, but above all promote women’s health and well-being.
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Uputting theory into practice
So how can the theoretical basis be put into practice? One proven tool for implementation is blood glucose level tracking, using systems such as Supersapiens.
Maintaining stable blood sugar regulation in the second phase of the menstrual cycle or avoiding hypoglycemic states has proven to be particularly effective in successfully restoring menstrual bleeding in particular.
Every beginning is difficult. In order to be able to start cycle-based training, good documentation is necessary first. This will help to identify the days when performance is poorer and make it possible to plan sensible recovery phases in advance. It is important to understand that sufficient regeneration is just as important for training success as targeted training. The menstrual cycle provides a natural framework for setting this regeneration phase sensibly, as it is generally the case that every 4th to 5th week should be more regenerative.
Principles: Cycle phases and training intensity
Menstruation (day 1 to 6)
- Regenerative and shorter units → Keep training volume low
- less is more, better to skip a unit
- Encourage sufficient sleep
- Pay attention to body signals
- approx. 10 % HIIT training
- These points must be taken into account, especially in the first three days
Folicular phase (day 7 to 14)
- Integrate more strenuous units (e.g. intervals)
- The following applies to the time of ovulation: pay attention to body signals! Many women experience themselves as very powerful during this time.
- However, there are also women who become more tired around ovulation. Training should definitely be adapted to this!
- Increase HIIT up to 20
- Adapt pace range to energy level
Luteal phase (day 15 to 28)
Mittlere Lutealphase
- Train longer and looser
- Eat a snack directly after training
- Increase calorie / protein intake in general
- Reduce HIIT to a maximum of 10 to 15
Späte Lutealphase:
- Reduce HIIT to 5
- Be aware of body signals and incorporate more rest periods if necessary
Expert advice
Expert advice: When recording your body temperature, keep an eye on the duration of your follicular and luteal phase. If an increase in training intensity leads to a lengthening of the follicular phase or a shortening of the luteal phase, this could be the first sign of overtraining. In such cases, it is advisable to pay particular attention to regeneration measures and nutrition.
Conclusion
Cycle-based training for women has the potential to revolutionize the way women can optimize their athletic performance and maintain their well-being. The top priority should always be an athlete’s health. The individualization of the training plan, taking into account the menstrual cycle, and the prevention of RED-S are key elements of this. While the discussion on this topic has been around for several decades, it is only now, in an era of personalized medicine and individualized training, that cycle-sensitive training for women is coming into focus.
Finally, it should be emphasized that not all women experience the same hormonal fluctuations and the body’s response to exercise can vary from individual to individual. Therefore, it is advisable to work with a qualified trainer or professional who has experience with cycle-based training to develop a program tailored to individual needs and goals. Laura Philipp and other pioneers are laying the foundation for the establishment of cycle-based and cycle-sensitive training. It is to be hoped that this knowledge will reach female athletes regardless of their level and increasingly find its way into sports practice. In this way, women will be able to train in harmony with their cycle in future and not work against it.
