During the Tour de France Femmes, Kimberley Le Court spoke openly about how her period affected her performance. Demi Vollering had already mentioned the same after Liège–Bastogne–Liège. What used to be whispered about in changing rooms is now, rightly, becoming part of the public conversation.
So what does your menstrual cycle really mean for performance? Is it an obstacle or something you can learn to work with?
Ward Vande Capelle, elite coach at Golazo Energy, works daily with female athletes such as Emma Plasschaert and Justine Ghekiere. He sees the menstrual cycle increasingly coming into play in training, though its impact is different for every woman.
“There isn’t a one-size-fits-all manual. What works for one woman might not work at all for another. That’s what makes it both fascinating and challenging as a coach.”
Four acts of the cycle
The menstrual cycle is essentially a constant wave of hormones, influencing your body in different ways – from energy levels to recovery. “There’s no universal formula,” Ward explains. “Some women feel every hormonal shift, others barely notice anything.”
Still, it helps to break the cycle down into four phases, each with their own traits:
- Menstrual phase (days 1–5): Performance can temporarily dip. Fatigue, poor sleep, cramps are common. Some athletes also show a temporary decrease in cardiovascular capacity, reflected in higher resting heart rate, lower HRV, or elevated body temperature. Not everyone experiences this, though. The impact is individual.
- Follicular phase (days 6–13): The opposite often happens here. Many women feel lighter, more energetic. Research suggests strength training can be especially effective in this phase thanks to hormonal changes.
- Ovulation (around day 14): For some, body temperature rises at night by 0.3 to 0.7°C. That can affect sleep and slow down recovery. “That’s why AG Insurance athletes sleep on temperature-regulating mattresses,” Ward notes.
- Luteal phase (days 15–28): Most women can train as usual, but in the days right before menstruation, some feel a dip in energy. “Inflammation is higher, recovery slower,” Ward explains. “That’s when it’s wise to ease back on volume and intensity, and focus more on sleep, nutrition and hydration. Your body needs a bit of extra care to bounce back.”
Data meets listening to your body
If you want to understand how your cycle affects performance, it starts with self-awareness.
“Tracking your cycle can give huge insights. Not just logging when you menstruate, but noticing when you feel good, and when you don’t. Tools like Garmin Menstrual Cycle Tracking are excellent, but pen and paper or even a simple spreadsheet, work just as well.”
Ward uses the same principle with his athletes. He monitors hard data like resting heart rate, HRV, temperature, and sleep. But he values subjective feedback just as highly: How do you feel? Do you want to train?
The mix of objective data and personal signals tells him the real story. If the numbers show irregularities, he talks it through. Is it stress? Poor sleep? Or is it your cycle? “Together, we adjust the training plan.”
Starting the conversation
“Most athletes don’t raise the topic themselves,” Ward admits. “But if I ask the question, there’s rarely hesitation.” That’s why he encourages coaches to open the dialogue. “Menstruation should be as easy to talk about as sore muscles.”
And change is happening: more conferences on female physiology in sport, and the Belgian Olympic Committee working with hormonal health specialists. But Ward warns it’s still mostly at the elite level. “We need more education for coaches and support staff. That’s where real progress can be made.”
Ward’s advice for every female athlete
Don’t just push through because you think you have to. Pause, observe, log, and learn from your body.
“Write it down. Track when you feel great and when you don’t. Combine that with data such as HRV, heart rate, temperature. That’s how you gain insight, and eventually, control over your own rhythm.”
No body runs on autopilot. But women who learn to read their own rhythm understand what their body truly needs and that can be game-changing.
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