Guide to Women’s Cycling Training and Nutrition

In a recent episode of her podcast, Coach Betty Rocker delved into the topic of women’s cycle training and nutrition. She highlighted the importance of understanding the phases of the menstrual cycle and how hormones play a crucial role in energy levels and workout performance.

Betty Rocker explained that during the follicular phase (days 1-14), when estrogen levels are higher, women are in an advantageous position to build muscle. This phase is ideal for strength and power training, pushing harder in workouts, and focusing on protein intake to support muscle growth.

As the cycle progresses to ovulation and the luteal phase, progesterone becomes the dominant hormone, leading to changes in energy levels and recovery capacity. Betty Rocker emphasized the need to listen to the body during this phase, adjust workout intensity, and pay attention to protein intake for tissue repair.

During the luteal phase, especially towards the end leading up to menstruation, women may experience PMS symptoms like fatigue and inflammation. Betty Rocker recommended reducing workout intensity, incorporating restorative activities like yoga, and focusing on nutrient-dense foods to support the body during this time.

The episode also touched on considerations for women on oral contraceptives, hormone imbalances, and conditions like PCOS that can affect hormone levels. Betty Rocker provided a sample training schedule based on a 28-day cycle, emphasizing the importance of adapting workouts to different phases for optimal results.

Listeners were encouraged to join Rock Your Life, an online workout studio and women’s fitness program, for tailored workout programs, healthy recipes, and community support. The episode concluded with a reminder to prioritize self-care, balance training with rest, and understand the body’s unique needs throughout the menstrual cycle.

For more insights and guidance on women’s cycle training and nutrition, listeners were invited to explore the resources mentioned in the episode and engage with Betty Rocker’s fitness community.