Menstrual Cycle Essentials

Menstrual Cycle Phases:

• Basically Divided into Follicular Phase and Luteal Phase.

• Three hormones involved: FSH, Estrogen (E2), LH, and Progesterone (PG).

• Ovulation occurs around day 14.

  
  

“Regular” Menstrual Cycle:

1. First period before age 15.

2. Cycles lasting 21-45 days.

3. Bleeding lasts 2-7 days.

4. Irregular cycles can be common in the first 1-2 years.

“Irregular” Menstrual Cycle:

1. No period by age 15: Primary Amenorrhea

2. Very heavy, painful, or light periods. Periods that interrupt life.

3. Cycles shorter than 21 days or longer than 45 days.

4. Bleeding lasting less than 2 days or more than 7 days.

Menstrual Irregularities:

• Primary Amenorrhea: No period by age 15.

• Secondary Amenorrhea: Absence of 3+ cycles after regular periods.

• Oligomenorrhea: Fewer than 9 cycles/year or cycles longer than 35 days.

Training and Menstrual Cycle:

• No universal guidelines for adjusting training based on the menstrual phase.

• Tracking cycles and symptoms can help with personalized adjustments.

• Tracking helps with keeping track of your cycle over time

Take Aways:

• Consult a physician if menstrual symptom affect daily life or training.

• A regular cycle often reflective adequate fueling and good overall health.

• Hormonal contraception of any kind (pill, patch, ring, implant, shot, IUS) masks menstrual abnormalities.  If using any hormonal medication, the menstrual cycle cannot be used as a gauge of energy availability.

  
  

  

  
  

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