​Periods and cycling: Which products really work?

"Nobody wants to know about that," people often say, whilst in action films blood spatters by the litre. But when women bleed, it’s suddenly seen as disgusting. Yet periods affect a significant proportion of all female cyclists for a significant part of their lives – reason enough to treat the subject as matter-of-factly as saddle height or tyre pressure.

Important to know: If your period is late for a prolonged period, this is not a sign of being ‘in particularly good shape’, but is often a warning sign in endurance sports of REDs (Relative Energy Deficiency in Sport) – a consequence of insufficient energy intake in relation to your training load. The The case of professional cyclist Clara Koppenburg, who has spoken publicly about her journey out of an eating disorder.

Quick summary

You’ll have guessed it. There’s no such thing as ‘the one perfect solution’ for cycling whilst on your period – bodies, flow levels and, above all, personal preferences vary too much. Menstrual cups and discs are great because they mean little extra luggage and minimal waste; period underwear and cycling shorts also produce little waste and feel natural, whilst tampons are best suited to short rides or as a backup. Very few people use sanitary towels whilst cycling. Ultimately, the only thing that helps is trying out what suits your own body and your own ride – and talking more openly about it, so that the topic is no longer a taboo in the cycling community.

A quick fact-check to start with: Is that all blood?

Strictly speaking, what is discharged during a period is not pure blood, but a mixture of blood, shed endometrium, cervical mucus and vaginal secretions. Blood often accounts for only about half of the volume. That is why the term ‘menstrual fluid’ is actually more accurate – even though ‘period blood’ remains a persistent term in everyday language.

Do I have to cycle at all whilst on my period?

In short: there is no medical reason not to exercise whilst on your period. On the contrary – moderate exercise can relieve cramps because it boosts blood circulation and triggers the release of endorphins. However, this does not apply to everyone in the same way: people with endometriosis, for example, may sometimes find it almost impossible to get out of bed due to the pain – in such cases, it is unwise to make blanket recommendations, and it is all the more important to listen to your own body and seek medical advice if in doubt.

Ultimately, the decision on whether and how much to cycle whilst on your period is a personal one – depending on whether, and to what extent, any discomfort is limiting you.

Things that can help with cramps whilst out and about: warmth (e.g. a warm flask against your stomach during a break), gentle stretching, and, if in doubt, consulting your doctor or a pharmacist about suitable painkillers.

​In winter, I sometimes tuck the Albion Burner into my cycling shorts, just below my stomach, to keep that area nice and warm – Sandra Schuberth, TOUR editor

An overview of period products

In a quick poll on Instagram, tampons are neck and neck with menstrual cups and discs.

Tying

Pads are often a girl’s first experience of period products – I, for example, used them on the first day of my first period, and never again. However, they’re not really suitable for cycling: they can feel tight, slip out of place and make sitting on the saddle uncomfortable.

Tampons

Tampons are inserted and remain in the vagina. Disadvantages when cycling: the string can be a nuisance, and you need to carry spare tampons with you. If there are no toilets or bins available whilst out and about, you’ll have to carry the used tampon with you – so it’s worth packing a small bin bag, as well as some sanitising wipes, to ensure you can handle the whole thing with clean fingers.

A follower responds to the Instagram question about why she uses tampons when cycling: “Pragmatism. I usually wear period briefs, but I only use tampons when cycling”.

Menstrual cup

The menstrual cup is folded and then inserted, in much the same way as a tampon. It then fits over the cervix and collects the fluid – and holds significantly more than a tampon. Depending on the heaviness of your flow, it needs to be emptied two or more times a day; for me personally, once in the morning and once in the evening is enough.

Finding the right size and shape is very personal – much like a saddle fitting, it can take a bit of trial and error before you find the right one. After a few attempts, I settled on the Ruby Cup and cut off the ‘stem’ as it was bothering me. Even so, it’s not always completely unnoticeable – sometimes I can feel it, which can be uncomfortable.

The big advantage is that you don’t need much luggage, making it easy to take with you even on very long journeys, and it produces less waste than disposable products. If in doubt, you can pour out the liquid whilst on the move, wipe the cup clean and reuse it. I usually rinse it under running water; after your period, or before the next one, you boil it (an ultrasonic cleaner works too). If there’s no water available whilst you’re out and about, special cleaning wipes or disinfectant spray for menstrual cups are a good alternative. With proper care, a cup will last for years – I’ve been using the same one since 2017.

Others feel the same way as I do: “This mug is the most comfortable for me and it lasts the longest”.

Menstrual disc

Similar to the cup, but with a difference: unlike the cup, the disc does not sit in the vaginal canal, but slightly higher up in what is known as the vaginal fornix, directly below the cervix. As a result – unlike with the cup – no negative pressure or vacuum is created, which makes insertion and removal more comfortable for some people. It also usually holds more fluid than a cup, can therefore be worn for longer, and can even be emptied with a little pressure or using your fingers without having to remove it. I haven’t quite got used to my disc yet; sometimes I feel as though a little is leaking out. According to user reviews, this is often caused by the wrong size or a poor fit – but pelvic floor activity during exertion, such as when pedalling, can also cause the disc to shift slightly.

In response to the question on Instagram asking why the bowl, one follower replied: “I love the bowl. I don’t even notice it’s there. It holds a lot and is easy to empty without using your hands.”

Period underwear

Menstrual panties are also a sustainable option, as they are reusable. When cycling, however, the situation is similar to that with a sanitary towel: the underwear can dig in, cause additional chafing and increase the risk of saddle sores.

I’ve been trying for months to get used to wearing period underwear for everyday use, because I sometimes find inserting or emptying the cup uncomfortable. Although the underwear absorbs fluid very well, I still feel damp – simply because I’m used to everything being caught beforehand. Unfortunately, my favourite pair of knickers now has holes in the absorbent material – so they don’t last nearly as long as a menstrual cup, are more expensive to buy, and you need several pairs for a few days. It doesn’t work for me, but it does for others.

Cycling shorts for periods

In principle, it works in the same way as period underwear, but it tackles the problem of additional chafing: the pad is made of absorbent material and also acts as a normal cycling shorts pad.

A few years ago, Ryzon launched a pad that can be inserted into virtually any pair of leggings, turning them into padded cycling shorts – the pad can also be used as a sanitary pad. Van Rysel has recently followed suit with its Menstrual Bib Shorts, although the name is somewhat misleading as the shorts don’t actually have any straps (bibs). In my test, the pad absorbed fluid reliably, but the fit wasn’t ideal for me personally – there’s still room for improvement here. I need to go one or two sizes larger than usual, as the shorts are very tight-fitting around the tummy.

As with period underwear, you’ll need several pairs of trousers for a few days – or, on bike-packing trips, you can take an extra pair of period briefs for the night, whilst your cycling shorts dry overnight.

Free Bleeding

Menstrual fluid does not usually flow continuously throughout the day, but in spurts; for some women, this is preceded by a pulling sensation in the lower abdomen. Some women can control the flow to a certain extent using their pelvic floor muscles – by tensing them, the menstrual fluid is held back and then consciously released whilst on the toilet. However, this isn’t so much a natural ability as one that can be learnt with a bit of practice, and even then, the flow can’t be held back for as long as you like. If a bit does get through, it’s no big deal thanks to padded cycling shorts – so there’s no need to worry about stains. And if something does become visible, you can look to a few female athletes as role models who deal with it confidently:

• Triathlete Emma Pallant-Browne got her period during a competition in 2023
• Marathon runner, doctor and model Maike Lea Nitsch, known as @princessmaikelea, recently posted a Reel of a training run in which menstrual blood was visible because she had been caught off guard by her period.
• The Chinese professional skater Li Meizhen has been through the same thing before.

A handy period kit for bikepacking

For longer trips where access to toilets or water isn’t guaranteed, it’s worth packing a small personal kit:

• Your choice of period product; a cup or pad will always fit in your luggage
• Small bin bag for used items
• Wet wipes and hand sanitiser
• Wipes or disinfectant spray for cups/glasses, if water is not available

Important when out and about: Even in the countryside, you should not bury packaging waste or used sanitary products; instead, always take them back with you to civilisation (Leave No Trace).

​We’ve shared our experiences – now we’d like to hear from you: what works for you, and what doesn’t work at all? Let us know in the comments so that this topic can finally get the platform it deserves.