10d • Training Tips
Cycle Syncing - What is the truth?
This is a really popular one. Every now and then I will be on a call with someone who has been influenced into thinking that they've finally nailed down how to train based on what phase of their cycle that they are in. To be clear- hormonal fluctuations CAN influence how we feel during training.
BUT- the differences across each of our cycles as a female are NOT consistent enough for people to boldly state cycle-syncing recommendations.
This is why I coach with the individual in mind. Even with my partner (f) and I- we do not have the same cycle experience. Month-to-month my cycle symptoms will vary- especially if I have changed something in my training regimen I've found.
As of right now there's either inconclusive or NO difference for strength, power output, VO2max, or hypertrophy potential. This does not mean that you might not feel like shit sometimes haha. But- let's talk about what you ACTUALLY might need to do if you wake up feeling that way but still would like to train:
Autoregulation. There are a couple of ways to go about this. The first is RIR:
This will define effort level in a set.
- RIR 0= you have zero reps left that you can complete on your own or concentric failure is reached
- RIR 1= you have one rep left before concentric failure
- RIR 2= you have two reps left before concentric failure
- RIR 3=you have three reps left before concentric failure
- RIR 4= you have four reps left before concentric failure
Now, some of you are my clients and know that for hypertrophy gains- you will be in the 0-2 RIR. This has to do with the weight being lifted during your reps and how close to failure you are. If you are not feeling it, you CAN knock the weight down a little bit to hit the 3-4 RIR for the session. Sometimes, that is okay. You don't always have to grit through it. Something I've learned over the years.
Next is Perceived Recovery Status. See attached photo and ask yourself these questions:
- Is your Perceived Recovery Status Score Less than 4?
- Was sleep poor last night?
- Was stress worse today than normal?
- Were meals missed or fluids off today?
- Any Joint pain or aches?
Yes to 2+ questions take a light session: 12-15 reps on exercise, one set per exercise, 1 RIR.
Yes only to joint pain, avoid painful movements and keep repetitions above 15, same volume as normal.
Let me know your questions below!!
Coach Em
3
5 comments
Cycle Syncing - What is the truth?
powered by
skool.com/queer-nutrition-fitness-4093
A community of queer individuals seeking support and community alongside their fitness and nutrition journey led by queer head coach Emily.
Suggested communities
Powered by