Understanding Your Cycle: What Every Female Athlete Should Know

👉 If you’re a woman in sports, your period and cycle impact you — whether you like it or not. 

👉 But too many athletes don’t get the information they need — and coaches often don’t talk about it at all.

💥 Your menstrual cycle isn’t just “that time of the month.” 

💥 It affects your strength, energy, focus, and recovery — and knowing how it works can make you a better athlete.

Here’s what you should have been told from day one.

1. What Is the Menstrual Cycle — Really?

Your menstrual cycle is about more than just your period (bleeding). It’s a full cycle that repeats every month (on average every 28 days, but can be 21–35 days for many women).

It’s controlled by hormones — and those hormones affect your body, energy, emotions, and performance.

💡 Understanding this can help you train smarter — not harder.

2. The 4 Main Phases of Your Cycle (And How They Impact You)

✅ Phase 1: Menstruation (Period)

Days 1–5 (average)

What’s happening:

• Hormones (estrogen and progesterone) are low.

• You’re bleeding — your uterus is shedding its lining

  
  

How you might feel:

• Lower energy, cramps, mood swings.

• Sometimes slower recovery.

  
  

💡 Training tip:

• Take care of your body — lighter or modified training is okay.

• Focus on technique, mobility, or low-impact work if needed.

• Hydrate more, as fluid balance can be affected.

✅ Phase 2: Follicular Phase (After Your Period)

Days 6–13 (approx.)

What’s happening:

• Estrogen rises — giving you more energy, better mood, and mental focus.

  
  

How you might feel:

• Stronger, faster, more motivated.

• Best time for high-intensity workouts, heavy lifts, and competitions.

  
  

💡 Training tip:

• Push harder — this is your power phase!

• Great time to work on personal bests, technical skills, and strategy.

✅ Phase 3: Ovulation

Day 14 (mid-cycle, but varies)

What’s happening:

• Estrogen peaks — high energy, sharp focus.

• But ligaments are looser — higher risk of injuries like ACL tears.

  
  

How you might feel:

• On fire physically and mentally — but also maybe more emotional.

  
  

💡 Training tip:

• Go for intensity — but focus on proper technique and warm-up to avoid injuries.

• Great time for speed, power, and reaction training.

✅ Phase 4: Luteal Phase (Before Your Period)

Days 15–28 (approx.)

What’s happening:

• Progesterone rises, estrogen drops.

• Body starts preparing for next cycle.

  
  

How you might feel:

• More tired, heavier, slower.

• Mood changes, irritability, cravings, less focus.

  
  

💡 Training tip:

• Focus on lighter training, technique, and recovery.

• Be kind to yourself — it’s okay to adjust.

• More focus on sleep, nutrition, hydration.

3. Why Knowing Your Cycle Makes You a Smarter Athlete

👉 If you don’t track your cycle, you might blame yourself for feeling tired, emotional, or “off.” 

👉 But when you understand your hormones, you realize: 💡 “It’s not me — it’s where I am in my cycle.”

✅ You can:

• Plan hard workouts when you feel strongest.

• Give yourself grace and adjust when needed.

• Prevent injuries by knowing when you’re more vulnerable.

• Stop thinking you’re “lazy” or “weak” when it’s really biology.

💥 This is about working with your body — not against it.

4. Tracking Your Cycle: Simple Steps to Start

🟢 Use an App or Journal

• Track when your period starts and ends.

• Note how you feel (energy, mood, strength, soreness).

• See patterns (e.g., “I always feel low on Day 26”).

🟢 Watch for Body Signals

• Energy dips or boosts.

• Mood changes (more emotional or focused).

• Hunger and cravings.

• Sleep patterns.

👉 Your body is talking — learning to listen gives you power.

5. Final Truths Every Female Athlete Should Know

💥 Your cycle is not a weakness — it’s part of who you are. 

💥 You’re not “less” because you need to adjust training some days. 

💥 You can be an elite athlete and work with your hormones to perform even better. 

💥 You deserve coaches who respect your cycle and adapt training when needed.

6. Take These Reminders With You

🟢 “My body is powerful — every day of my cycle.” 

🟢 “I don’t need to push through everything — listening to my body makes me stronger.” 

🟢 “I’m allowed to adjust training for my cycle — that’s smart, not weak.” 

🟢 “There’s nothing wrong with me — I’m working with my biology to be my best.”

7. Want to Track Your Cycle and Performance?

💬 At RIZE, we can help you: 

✅ Track your cycle with simple tools. 

✅ Understand how to adjust training and nutrition. 

✅ Educate coaches and teams to create supportive environments for female athletes.

💙 Your cycle is part of being an athlete — not a barrier. Let’s own it and use it to fuel our success. 💪🔥