Understandably, many women start to worry if they look at the calendar, do the math and realize they’re faced with doing their big race during the high hormone phase. The high hormone phase is the second half of your menstrual cycle right before your period starts, called the luteal phase. This is when women can feel funky, get PMS and experience other symptoms including a change in your physical performance. For more background on the phases of the menstrual cycle you can check out this podcast.
But you know what? This is just one of those things that we can’t control. I had one of my ladies racing the Boston Marathon this year who was terrified that all her hard training might be compromised by those pesky hormones in the luteal phase. Undoubtedly, when estrogen and progesterone rise during this time of month, that can put a damper on our fitness and spunk, but there’s something else we cannot forget: The Power Of The Mind. I truly believe women racing in their high hormone phase can almost always overcome the physical issues and mentally persevere to reach their potential and goals. Do not underestimate the value of mind over matter. Think about how many women probably go through this—we obviously can’t control when our ‘A’ race is going to be to make sure we’re “in the clear” as far as your cycle is concerned, but what we can control is our mind. What we just need to accept it, have faith and move on.
In fact, I recently did my SUP race 6 weeks pregnant—my hormones had never been higher in my entire life, haha, and I was just fine. I purposely held back during the race as to not overexert (for obvious reasons), but I was totally in the zone, felt strong, and it still was my fastest paddle to date—but I’m sure the downstream current also helped with my speed 😉
That all said, there are things we CAN do to mitigate the effects of the luteal phase, which are listed below. It’s best to track your cycle on one of the various apps available (I like Kindara) and you can implement these strategies listed below as needed.
One more thing: Racing is one thing—it’s laregly out of our control—but as far as regular training is concerned, just be mindful of when you’re in the luteal phase and consider taking some easier days. Don’t be so hard on yourself if your body isn’t responding to the training or workouts as usual. Plan your schedule so you can have a rest week during this time if your workouts feel harder and more painful during this time (I always go easier the 4-6 days leading up to when I start). Then when the follicular phase hits (the first two weeks after beginning your period) your hormones are low and that’s when you can hit it hard!
Exercising During the Luteal Phase
- More vasoconstriction
- Blood plasma is lower
- Less heat tolerance and increased risk of overheating
- Increased risk of hyponatremia
- May need more or less fuel based on HR intensity (very individual)
- Higher carb needs due to higher metabolic rate in high hormone phase often BUT estrogen can also help with fat burning and during exercise if HR is aerobic and in control you may need less fuel! Do what works for you and what you’re used to.
Steps To Mitigate ‘Effects’ Of The Luteal Phase
- 0-5 Days Before Your Race
- Diet & Hydration
- A bit more calories are ok in the luteal phase (energy demads are higher), but just 100-200 extra a day will do (i.e. if this comes from carbs than it’s just 25-50 g carb extra than normal).
- Avoid overeating in the 4-5 days pre-race. You want to maintain good fat burning and steady energy, and overindulging while tapering with high hormones never ends well.
- Avoid refined carbs and sugars (sorry cravings). Go for high-quality low-GI carbs preferred in addition to healthy fats and protein.
- Moderate carb loading is fine, see the LPC guide on carb loading here. Add a bit extra fat to higher carb meals (i.e. coconut oil on quinoa), and if you’re at all senstive to gluten and dairy avoid!
- Taper back on high fiber and raw veggies in the final days before the race.
- Maintain high protein especially animal protein that offers all essential amino acids.
- Starting 24-48 hours before, ensure proper hydration using a low-calorie light electrolytes. Avoid lots of plain water. Don’t drink more than 12oz fluids in a given hour.
- Race day: Pre-hydrate 30-45 min before with 12 oz electrolyte beverage and maintain adequate hydration all through your race – this is KEY!!!
- Diet & Hydration
- Supplements To Take* & Benefits
- CoQ10 – 200mg a day
- Acute: boosts cardio, decreases oxidative stress. Long-term: may increase time to exhaustion, enhances mitochondria, etc.
- L-Carnitine (I like Designs for Health CarniClear liquid) – 3g/day
- This helps maximize fat burning capabilities, boost energy, cardiovascular benefits, keeps blood sugar levels even and can also help minimize food/carb/sugar cravings and overeating.
- Tart Cherry Extract – at least 480 mg a day; pre race, race day and post race.
- Reduces pain perception during and post-exercise soreness, attenuates catabolic response, reduces inflammation.
- Beetroot Extract – dosage can vary
- Powerful vasodilator to aid in performance (and also rich in nutrients like iron and folate).
- BCAAs (I prefer Perfect Amino) – Take 5 daily on race week. On race day take 15 as: 5 upon waking, 5 right before race, 5 post race.
- May prevent neuromusuclar fatigue and muscle breakdown while improving energy. Best to take on empty stomach and wait 20min before food.
- CoQ10 – 200mg a day
*Preferably start these in the weeks leading up to your race, up to 2-3 months prior. Don’t start new supplements if you race is only 1-3 days away.
- Other Ideas
- During race drinking more fluids is ok but still keep it to 400-800 ml an hour; any more than this increases risk of hyponatremia (especially plain water).
- Add electrolytes and a tiny bit of tolerated sugar to improve absorption in the gut.
- Consider cooling techniques – clothing, gear, hat, ice, pouring water overhead, etc.
- Most of all: Don’t worry about that which you cannot control and BELIEVE IN YOURSELF! You can overcome all the “negatives” of this time of month with the right mindset.
—Tawnee Gibson