👋🏻 Hello Reader...!

Today's reading time is about: 7 minutes.

And welcome to the Women's Month, we will be dedicating March to the ladies. Let's intro with the Mistake we've "Normalized".

For decades, most training models were built on male physiology.

Training zones.
Recovery windows.
Nutrition timing.
Heat adaptation research.

Almost all of it derived from studies conducted primarily on men.

Then women were told to “adjust.”

If you are a woman reading this — your physiology is dynamic, cyclical, hormonally responsive, and incredibly powerful.

If you are a man reading this — this matters deeply. For your wife. Your daughter. Your athletes. Your training partners.

Understanding female physiology is not a niche topic.

It’s foundational.

As Dr. Stacy Sims often says:

And if we ignore that reality, we undertrain, overtrain, or mis-train half the population.

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The Science — The Menstrual Cycle Is a Performance Variable

Let’s break this down clearly.

A typical menstrual cycle (if not using hormonal contraception) has two primary phases:

• Follicular Phase (Day 1 through ovulation)
• Luteal Phase (Post-ovulation to menstruation)

These phases are characterized by different hormonal environments — primarily fluctuations in estrogen and progesterone.

A. Follicular Phase: Higher Intensity Tolerance

During the early to mid-follicular phase:

• Estrogen gradually rises
• Progesterone remains low

Estrogen supports:

• Improved insulin sensitivity
• Enhanced recovery
• Greater tolerance to high-intensity work
• Better neuromuscular performance

Research suggests strength gains and high-intensity adaptations may be optimized during this phase Sung et al., 2014; McNulty et al., 2020.

Many women report:

• Feeling powerful
• Faster paces
• Stronger sessions
• Higher motivation

This is not psychological. It is physiological.

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B. Luteal Phase: Higher Core Temperature, Higher Stress Load

After ovulation:

• Progesterone rises
• Core temperature increases
• Ventilatory response changes
• Carbohydrate metabolism shifts

During this phase:

• Heat tolerance decreases
• Perceived exertion may increase
• Recovery may feel slower
• Sleep disturbances are more common

Thermoregulation research confirms higher resting core temperature in the luteal phase Charkoudian & Stachenfeld, 2014.

This does not mean “train less.”

It means adjust intelligently.

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C. Fueling Matters More for Women

One of the most critical issues in female endurance athletes is underfueling.

Low Energy Availability (LEA) is linked to:

• Hormonal disruption
• Bone density loss
• Menstrual irregularity
• Increased injury risk
• Relative Energy Deficiency in Sport (RED-S)

Mountjoy et al., 2018

Women are more vulnerable to the consequences of chronic caloric restriction combined with high training loads.

And culturally, women are more likely to undereat in endurance sport.

This is not a discipline badge.

It is a risk factor.

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D. Variability Is Normal

Not all women experience the same symptoms. Some feel minimal changes. Others feel significant shifts.

Individual tracking matters.

Cycle tracking allows pattern recognition — and pattern recognition allows performance optimization.

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Post of the week The World Athletics Athlete Refugee Team (ART), composed of athletes who have fled violence Read article

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Practical Application — How To Train Women Intelligently

Let’s make this clear and usable.

1. Track the Cycle

If not on hormonal contraception:

• Track cycle length
• Track ovulation (if possible)
• Track mood, sleep, HRV, RPE

You cannot adjust what you do not measure.

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2. Leverage the Follicular Phase

When energy and tolerance are higher:

• Schedule key intensity sessions
• Introduce strength overload
• Test race-pace intervals

Many coaches working with elite female athletes now structure blocks around this pattern.

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3. Adjust, Don’t Panic, in the Luteal Phase

During higher progesterone phase:

• Increase hydration (electrolytes matter)
• Emphasize carbohydrate availability
• Respect perceived effort
• Prioritize sleep

You’re not “weak.”
Your physiology is shifting.

Adjust intelligently rather than forcing numbers.

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4. Strength Training Is Critical

Women respond exceptionally well to strength training.

Benefits include:

• Improved running economy
• Increased bone density
• Injury reduction
• Neuromuscular efficiency

Balsalobre-Fernández et al., 2016

Strength work is not optional for long-term performance in female endurance athletes.

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5. Men: This Is Your Responsibility Too

If you coach women — learn this.

If you are married — understand this.

If you have daughters — teach them that their cycle is not a flaw but a design feature.

Scripture reminds us we are “fearfully and wonderfully made.”

Female physiology is not a limitation.

It is a sophisticated adaptive system.

Respect it.

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Key Takeaways

• Women are not small men.
• Hormonal fluctuations influence training response.
• The follicular phase may favor high-intensity adaptation.
• The luteal phase requires intelligent adjustment.
• Underfueling is one of the greatest risks for female endurance athletes.
• Cycle tracking enhances performance awareness.
• Strength training is essential for durability and longevity.
• Male coaches and partners must understand female physiology.

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What's Going On in the World of Running?

1. Tokyo Marathon: Records and Dominance

The first Major of 2026 concluded this past Sunday with spectacular results. Brigid Kosgei shattered the course record with a stunning 2:14:29, while Tadese Takele made history as the first man to defend his title back-to-back in Tokyo (2:03:37), winning in a thrilling sprint finish.

• Source:Olympics - Tokyo Marathon 2026 Results​

2. Chaos in Atlanta: The Wrong Turn

The USATF Half-Marathon Championships ended in controversy. A lead vehicle led the top three women (including Jess McClain) off-course with just two miles to go. Despite a formal protest, results stood, crowning Molly Born as the winner and leaving the elite field in disbelief.

• Source:The Guardian - US Half Marathon Chaos​

3. Cole Hocker: Still King of the Track

Olympic champion Cole Hocker remains undefeated at the USATF Indoor Championships. In a photo finish on Staten Island, he edged out Yared Nuguse and Nico Young in the 3,000m (7:39.25), securing his spot for the World Indoor Championships in Poland.

• Source:LetsRun - Hocker Wins Classic 3k​

4. Sydney Fever: The 7th Star Craze

The Sydney Marathon (now officially a Major) has seen record-breaking demand. Over 123,000 people applied for the 2026 ballot, proving that the hunt for the "Seventh Star" medal is the new global obsession for marathoners.

• Source:Abbott World Marathon Majors - Sydney 2026​

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Ladies, do you currently adjust training around the menstrual cycle? 🗓️ Yes, I track and plan accordingly 📊 I track but don’t adjust ❓ I’ve never tracked 👨 I’m a male learning about this

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References

Sims, S. (2016). ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance. Rodale.

Sung, E., et al. (2014). Effects of menstrual cycle phase on strength gains. Journal of Strength and Conditioning Research.

McNulty, K. L., et al. (2020). Menstrual cycle phase and exercise performance. Sports Medicine, 50, 1813–1827.

Charkoudian, N., & Stachenfeld, N. (2014). Sex hormone effects on thermoregulation. Comprehensive Physiology, 4, 693–718.

Mountjoy, M., et al. (2018). IOC consensus statement on RED-S. British Journal of Sports Medicine, 52, 687–697.

Balsalobre-Fernández, C., et al. (2016). Strength training and running economy. Journal of Strength and Conditioning Research, 30, 2361–2368.​

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If you are a woman reading this:

Your body is not unpredictable.
It is rhythmic.

And rhythms can be understood.

If you are a man reading this:

Honor the design.

Learn it.

Share this.

The endurance world is finally catching up to what should have been obvious decades ago.

Training women differently is not special treatment.

It is intelligent coaching.

And intelligent coaching honors design,

Coach Henri.
​Your Endurance Mindset Team

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