Cycling & the female cycle: Practical advice on training and menstruation

The female menstrual cycle is an important factor in training. However, it cannot be applied schematically from one person to another, and individual variations may also occur, which in turn can influence how training is experienced and the extent to which it is undertaken. It is a fascinating field. One reason why there are still gaps in the research: Women have long been under-represented in sports science, and the menstrual cycle was often not systematically recorded. One of the reasons cited for excluding women was that hormonal fluctuations make studies more complicated. That doesn’t change the fact that you have very specific questions in your day-to-day life.

To complement this, I’ve therefore put together a few more tips today that are specifically designed to help women who cycle whilst on their period.

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Seating and hygiene on long rides

During your period, the sit-on area is more sensitive, and the combination of moisture, heat and friction in the cycling shorts’ chamois doesn’t help matters.

What helps in practice:

• Menstrual cup or tampon They usually work better with the gusset in cycling shorts than a sanitary towel, which can slip and chafe. On long rides, the menstrual cup has the advantage that it can often be worn for longer – though changing it whilst out and about at the side of a field is impractical and difficult from a hygiene point of view. So plan your ride so that you can change at home or at a café with a toilet.
• Period underwear It works for short rides, but not so well when worn under cycling shorts: extra seams and layers of fabric are exactly what cause chafing.
• Cycling shorts Directly against the skin, with no normal underwear underneath. This applies at all times, but especially on those days.
• Bum cream Use sparingly and change out of your wet trousers as soon as possible after training. Wearing damp clothing for hours on end can lead to skin irritation and infections.
• Dark cycling shorts It takes the edge off worries about blemishes. This isn’t medical advice, but it does help you relax.

If the symptoms are more severe

• For some people, mild discomfort can actually be relieved by gentle exercise. However, if you are experiencing severe pain, dizziness, circulatory problems or unusually heavy bleeding, you should not force yourself to go on a long ride.
• You shouldn’t simply put itching, a burning sensation, unusual discharge or persistent irritation down to your period or your cycling shorts. Such symptoms should be investigated by a doctor.
• Another important point to bear in mind when taking part in an event is that you should not try painkillers for the first time on the day of the competition. If you do wish to take any, check with your doctor or pharmacist beforehand to find out which product is suitable for you and the level of physical exertion you’re planning.