{"id":186982,"date":"2021-10-22T11:30:54","date_gmt":"2021-10-22T11:30:54","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=186982"},"modified":"2021-10-22T11:30:54","modified_gmt":"2021-10-22T11:30:54","slug":"how-to-feel-empowered-and-protected-cycling-on-your-period","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2021\/10\/22\/how-to-feel-empowered-and-protected-cycling-on-your-period\/","title":{"rendered":"How to Feel Empowered and Protected Cycling on Your Period"},"content":{"rendered":"

As people who menstruate already understand, the monthly visit from Aunt Flow can throw a serious wrench in your plans. From sudden drops in mood and energy to debilitating cramps, it is totally fair if cycling is the last thing that comes to mind when that time of the month is upon you.<\/strong><\/p>\n

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That said, whether you use your bike for transportation, exercise, mental health maintenance,<\/a> or all of the above, riding during your period might not only be necessary, but it could actually help improve some of the negative symptoms you experience. Although it can indeed be extra challenging to work up the motivation to ride when PMS strikes, understanding how cycling can help might be just the extra push you need to get out of the door.<\/p>\n

\"Woman<\/a>
If it\u2019s cramps that are getting you down, take an ibuprofen at the first sign of your period to ease pain and discomfort.\u00a0 \u00a9 Profimedia<\/figcaption><\/figure>\n

Cycling has the potential to help address a series of the most common systems, from bloating and cramps to lethargy and irritability. That said, what is most important during this time is listening to the cues your body is giving you, making sure you don\u2019t overdo it, and having the right gear or sanitary products on hand to ride comfortably if you do decide to hop on a bike.<\/p>\n

To help you feel more confident and prepared to ride while on your period, let\u2019s break down how this portion of your cycle works, why exercise can help, and what you need to feel protected while on the go.<\/p>\n

Making sense of your cycle<\/strong><\/h2>\n

Understanding the various phases of your menstrual cycle can be a game-changing revelation for anyone with a period. Empowering you to make more mindful decisions and feel more in control of your moods and emotions, we highly recommend spending some time diving into the many resources available. Some personal recommendations include Roar<\/em><\/a> by Stacey Sims, which has an excellent chapter dedicated to the menstrual cycle (from an athlete\u2019s point of view), and Maisie Hill\u2019s Period Power<\/em><\/a>, which provides a comprehensive blueprint for aligning daily life with the menstrual cycle.<\/p>\n

It is important to remember that menstrual cycles can vary in duration from person to person and range anywhere from 21 to 45 days. Although anything in this range is completely safe and normal, the typical cycle will last for 28 days and comprise four phases.<\/p>\n

\"Autumn<\/a>
There\u2019s no doubt that motivation can be lacking at this time of the month, and it\u2019s important to listen to what your body needs and not overdo it.\u00a0\u00a0\u00a9 Profimedia<\/figcaption><\/figure>\n

There are three main hormones at play throughout; oestrogen, follicle-stimulating hormone (FSH) and progesterone. These hormones work together to prepare you for releasing an egg to be fertilised during ovulation. As your body transitions between phases, the levels of these hormones will rise and fall, which can affect your mood, appetite and energy levels – pretty much everything!<\/p>\n

Here, we will focus on what happens at the beginning of your cycle, aka the day your period arrives. During this phase, you\u2019ll bleed for around five days, losing approximately 60ml throughout the duration. Of course, it can be uncomfortable to ride on your heaviest days, but you certainly don\u2019t have to forgo cycling entirely.<\/p>\n

How do my hormones impact my ability to ride?<\/strong><\/h2>\n

As we will repeatedly emphasize throughout this article, every person is unique, and there are no rules that apply across the board. However, tailoring your routine to your cycle, a technique known as phase-based training, can be a great way to take advantage of your physiology, feel your best, and perform at your fullest potential.<\/p>\n

FitrWoman<\/a> is a great app that can help you track your menstrual cycle and get personalised training and nutritional suggestions tailored to the changing hormone levels throughout the month. In general, though, when you are bleeding, it usually coincides with a dip in oestrogen, which causes the body to switch from burning fats to burning carbohydrates. This happens because insulin sensitivity is heightened as our bodies seek glycogen.<\/p>\n

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It\u2019s time to know your menstrual cycle! (we mean the hormones behind what drives this cyclical process).<\/p>\n

The menstrual cycle is a natural and normal process and everyone is unique.<\/p>\n

More information around each phase can be found in the FitrWoman app!\u27a1\ufe0f\ud83d\udcf1#knowyourcycle<\/a> #periods<\/a> pic.twitter.com\/fD9uuJdrwJ<\/a><\/p>\n

— FitrWoman\u2122 (@fitrwoman) October 20, 2021<\/a><\/p><\/blockquote>\n