Climbing with a Menstrual Cycle
Climbing with a Menstrual Cycle
Tiera Allen
I am a climber with a menstrual cycle. I’m not a trained medical professional, but I do have almost 20 years of experience with menstruation. That means my body goes through four different phases of strength and ability every 30 days, approximately. While many people with menstrual cycles will track these phases to understand fertility and family planning, I track my cycle to inform my climbing and reduce injury. If you are also a climber with a menstrual cycle, I invite you to explore your own phases, using the guidelines below, to gain a better understanding of how your body works as you navigate your climbing journey, with a menstrual cycle.
Please also keep in mind that our bodies are different! Our cycles vary in length, intensity and personal experience. While this guide is meant to inform you, you may find that your body functions slightly different. Various birth control and hormone regulation medications can also affect these phases. You may find that some phases overlap, or don’t quite align with the norm, and that’s okay too.
Menstrual Phase – Week 1 (3-7 days)
This is the week you are bleeding. For some it's only 3 days, while others can last up to 7 days. Energy levels are typically lower and you may feel an increased need for rest. Your body may be more prone to injury during this time. Prioritize stretching this week, and give yourself grace if you just want to stay home. Showing up to climb is a bonus! Diet wise, focus on foods rich in iron, omega-3 and anti-inflammatory properties. Also, eat the cookie or brownie, or ice cream that’s been sitting in your freezer. Treat yourself, listen and take care of your body’s needs!
Follicular Phase – Week 2 (6-12 days)
This phase starts at the end of menstruation and goes to the beginning of ovulation (or fertility). Estrogen levels are rising, often leading to increased energy, creativity and social engagement. This is your week to get back on your projects! If you’re training, this is the week for HIIT, heavy
lifting and cardio intensive exercises. Diet wise, focus on your protein intake, complex carbs and stay hydrated to sustain this emerging energy!
Ovulation Phase – Week 3 (1-2 days)
This phase is less of a week, and usually only one or two days. Your estrogen has peaked, your energy levels are high and your confidence is top-notch. This is the time to try new beta with your friends and send that project in front of your gym crush. Diet wise, make sure you’re getting your leafy greens and cruciferous vegetables, capturing vitamins and other essential nutrients.
Luteal Phase – Week 3/4 (10-12 days)
This phase is the longest of the menstrual cycle, as your body prepares for potential pregnancy. Progesterone becomes the dominant hormone, which can increase moody-ness and sensitivity. During this time your strength and endurance will gradually decrease, making it important to check in with your body and try to be aware of your abilities on a day-to-day basis. You might not recover as quickly or feel as strong as you did the week before, and that’s normal. You may feel an increase in anxiety or stress, so don’t blame yourself if reaching the top of the wall suddenly feels unsafe or scary. This may also be a good time for moderate strength training, slowing down your movements and focusing on good form and muscle activation or isolation. Diet wise, this is the time for lean proteins, complex carbs, healthy fats and magnesium/B-6 rich foods as you nourish your body and recover from peak performance states. At the end of this phase, you typically start to bleed, and the cycle starts all over again.
I once thought these shifts in energy and ability were a personal problem, only to learn that many people with menstrual cycles have similar struggles and also experience variations in their climbing. And it turns out that there might be a more common explanation. My hope is that with
this guide, you can support yourself during the various phases of menstruation and increase your training and success levels, whatever your climbing goals may be! And know that you’re not alone in these experiences.
Sources:
https://femia.health/health-library/your-cycle/health/cycle-syncing-optimize-lifestyle-menstrual-
phases/
https://femia.health/health-library/your-cycle/health/cycle-syncing-workouts/
https://www.visionexercisephysiology.com.au/matching-exercise-to-your-menstrual-cycle-soha-
salman-aep/
Image from Meg Geiger