How the Menstrual Cycle Affects Freediving Training and Performance

Freediving is a demanding sport that requires peak physical and mental performance. When I began preparing for more serious freediving in the pool in 2020, I started keeping a training diary. I quickly noticed how my performance fluctuated with my menstrual cycle. In the video, you can see me performing a 200m Dynamic Apnea (DYN) dive during my menstrual phase, specifically on day 2. Just a week earlier, I had completed a very smooth and easy 200m DYN dive. The difference in my oxygen levels during these dives was noticeable and, ultimately, impacted my performance.

Understanding how the menstrual cycle affects freediving can help you tailor your training to align with your body’s natural rhythms, ensuring you get the most out of each session.

The Menstrual Cycle and Its Impact on Freediving Training

1) Menstrual Phase (Days 1-5): This phase is characterised by menstruation, with hormone levels, particularly oestrogen and progesterone, at their lowest. During this time, you may experience fatigue, cramping, and discomfort. These symptoms can impact energy levels and concentration. However, many women can still train effectively by adapting their routine:

• Adjust Intensity: Opt for lighter training sessions or focus on technique work rather than high-intensity or long dives.
• Focus On Dry Training: Such as walking apnea, pranayama, yoga, stretching, meditation and visualisation

2) Follicular Phase (Days 1-14): This phase begins with the end of menstruation and continues as the body prepares for ovulation. Estrogen levels rise, and energy levels often increase.

• Maximise Performance: Use this time for challenging training sessions, technique improvements, and endurance training.
• Incorporate Aerobic CO2 Sessions: Start doing timed 50s with set intervals, such as departure every 1:20sec (DYN) or 1:45sec (DNF)

3) Ovulatory Phase (Around Day 14): Ovulation occurs during this phase, and estrogen peaks, potentially leading to heightened energy and mood.

• Peak Performance: Take advantage of the increased energy and focus to tackle your most challenging training sessions and goals.
• Mental Sharpness: This is a good period for tasks requiring high concentration, such as longer 75m - 100m sets or PB dives.

4) Luteal Phase (Days 15-28): Following ovulation, progesterone increases to prepare the body for a possible pregnancy. This phase can be characterised by fluctuating energy levels and mood swings. The luteal phase, with its higher progesterone levels, can be accompanied by symptoms like bloating, mood swings, and varying energy levels. Adjust your training as needed.

Tips for Managing Training Throughout the Cycle:

• Track Your Cycle: Keep a log of your menstrual cycle and related symptoms using your training diary. My Garmin dive computer is the perfect tool. This can help you predict how different phases affect your performance and plan your training accordingly.
• Listen to Your Body: Pay attention to how your body responds during each phase. Adjust your training intensity and focus based on your physical and emotional state.
• Hire a Coach: If you experience significant issues or need personalised advice, consult a freediving coach like myself or a sports nutritionist specialising in menstrual health and athletic performance.
• Prioritise Recovery: Ensure you’re incorporating adequate rest and recovery into your training regimen to support overall health and performance.

Understanding how the menstrual cycle impacts freediving training can help you optimise your performance and tailor your approach to fit your body’s natural rhythms. By adapting your training based on the different phases of your cycle, you can enhance your physical capabilities, maintain motivation, and ensure a balanced approach to your freediving goals.

Remember, every body is different, so personalising your training strategy to match your individual needs will lead to the best results.

Happy freedive training!