The Start Of Menstruation
The menstruation cycle starts at Day 1 after the unfertilized egg causes the uterus lining to break down. A menstrual cycle lasts around 28 days but can vary depending on many factors.
Follicular Phase
The follicular phase comes first (lasting roughly from Day 1 to Day 14) and occurs when the ovary releases an egg. Increased insulin sensitivity, along with an increase in pain tolerance.
In this phase your body needs more carbohydrates. During training in the follicular phase, coupling intense workouts with refeed meals should be utilized, preferably including carbohydrate sources such as sweet potatoes, yams, rice, or starchy vegetables such as carrots, parsnips and beets.
Ovulation
Ovulation occurs around Day 14. Estrogen has peaked and begins a decline, while progesterone surges. It is normal during ovulation for a woman to feel warmer for the remainder of the cycle. As progesterone surges, a slight decrease in serotonin can happen, and since carbs can boost serotonin, food cravings can often occur at this time. In simple terms you can eat the world :D Take care on your warm up, include recovery sessions, and be aware of fatigue and proper form.
Luteal Phase
Next is the luteal phase, which begins on ovulation day, for which we will say is happening on approximately Day 14. During this phase, your body is not primed to workout at very high intensities, the body will prefer fat as its primary fuel source instead of glycogen, and you might retain more water at this time due to PMS symptoms. This is the time of the phase to plan things like aerobic trail runs, flat bike rides, easy swims and other aerobic activities that are at a slightly conversational pace.
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