This conversation explores the impact of the menstrual cycle on training and climbing performance. The menstrual cycle consists of different phases, including the follicular and luteal phases, each characterized by hormonal changes. During the follicular phase, when estrogen levels are higher, climbers may benefit from intense strength training and challenging climbs. In contrast, the luteal phase, with higher progesterone levels, may be a time for focusing on mobility, technique, and lower-intensity exercises. Understanding these phases can help climbers tailor their training programs and be more forgiving of their performance fluctuations. Coaches and partners can also consider these factors when working with female climbers. Takeaways The menstrual cycle consists of different phases, including the follicular and luteal phases, characterized by hormonal changes. During the follicular phase, climbers may benefit from intense strength training and challenging climbs. The luteal phase may be a time for focusing on mobility, technique, and lower-intensity exercises. Understanding the menstrual cycle can help climbers tailor their training programs and be more forgiving of performance fluctuations.

Katrina Wong's Bio Currently, Katrina is a resident in orthopedics at Kaiser, where she is dedicated to expanding her knowledge and honing her skills. Katrina is slowly building her foundation and working to make positive contributions to both the climbing and physical therapy communities.

Chapters

• 00:00 Introduction
• 02:12 Understanding the Menstrual Cycle
• 04:16 Awareness of Menstrual Cycle Phases
• 06:07 Hormones and their Roles
• 08:46 Training in the Follicular Phase
• 12:09 Effects of the Menstrual Cycle
• 19:17 Positive Aspects of the Luteal Phase
• 23:17 Training Recommendations for Different Phases
• 25:47 Considerations for Coaches and Partners
• 26:33 Personal Variability in Cycle Phases
• 28:35 Final Thoughts

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• 🎥 Video YouTube Podcast Episode

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