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Practical Advice for Female Athletes
Tips from Coaching Experts Tri Training Harder

It is no lie that endurance sports are generally male-orientated: look at the start lists, participation numbers, and representation. There is sad evidence that much of the sports science is focused on men and then loosely applied to women retrospectively. We know that this is not good enough, and as a business, we are proud that we have above-average representation at our coaching level and our athlete level, but we know we can do more.

Some contributing factors may be beyond the reach of Tri Training Harder (e.g. girls dropping out of sport as they go through puberty). Nevertheless, as a coaching firm who are proud that within our Coaching Pathway, we have a whole module on female athlete physiology and nutrition, we feel that we can make a difference to the conversations at an athlete level. This may provide more athletes with role models or training buddies and shift the needle for the positive. Nevertheless, there are things that science can’t tell us, and that is where practical experience is invaluable. Male coaches and athletes take note; female athletes who want to do more listen as we tap into the collective knowledge of some of our female athletes.

How to Plan for Long Training Sessions During Your Period

While some people still believe in resting during certain times of the month, this is becoming less common. Scientific advice suggests that performance markers aren’t affected physiologically, though psychological ones can vary. Here are some insights from endurance athletes:

“For me, it depends. I sometimes get intense pain that requires painkillers, a hot water bottle, and a tens machine. On those days, I rest or train if I feel like it, though it may not be my best session. Sometimes, exercise helps, and sometimes, staying in my PJs is fine!”

“I don’t often have severe period pains, but exercise can help alleviate them when I do. I usually adjust my expectations and discuss with my coach which sessions I can do—flexibility works for both of us.”

If you’re training with a group, it can help to let someone know you’re on your period. If you’re uncomfortable sharing this with strangers or new to the sport, consider training with a friend. They won’t mind emergency stops! Additional tips include:

  • Be more prepared than you think—extra tampons and painkillers are always useful.
  • Plan your route with extra toilet stops and cafe breaks. If you choose a route along a train line, you can always get home quickly if needed.
  • Test your limits with pain and discomfort. If you feel like you can’t train, it’s okay to say “not today.”

What Are You Looking for by Tracking Your Menstrual Cycle?

More people are normalizing tracking their menstrual cycles, and athletes share why this is important beyond simply knowing if they’re regular. There’s no universal approach, as each athlete’s cycle affects training differently. Understanding this helps tailor training.

“I haven’t fully figured out when my cycle helps or hinders training, but tracking with apps like Wild AI helps. Sometimes training eases cramps, but it’s okay to rest if needed. Nutrition is crucial—hormonal changes can lead to cravings for carbs and sugary foods, which influence training. It’s helpful to track your cycle and adjust nutrition accordingly.”

“I think it’s essential to be able to discuss my cycle openly with a coach. It impacts training opportunities, and I need to account for how I feel during different phases. Tracking my cycle helps me distinguish between being off due to hormones or something else—it’s useful information!”

How to Pee in Bib Shorts/Trisuit

Peeing while wearing bib shorts or a trisuit can be tricky, but with practice, it’s manageable. Here are some tips for when nature calls during a ride or race.

  1. Choose a Spot: Find a relatively private location. While standing with feet shoulder-width apart, roll up one leg of your shorts to expose your groin area.
  2. Squat Slightly: Pull the shorts to the side, squat slightly, and pee while keeping your hands out of the way. Avoid getting your shoes wet.

For long rides or races, some bib shorts come with clips or flaps, allowing you to pee without taking off layers. When training, it’s best to stop at planned spots for comfort.

Choosing the Right Sports Bra

A well-fitting sports bra is crucial for comfort and performance. Ill-fitting bras can cause discomfort or damage. Find one that suits your body and sport for the best results.

Online retailers such as MAAREE, offer fitting consultations to make sure you get the perfect fit.

How to Feel Safe When Training

The topic of safety while training sparked a divided conversation among athletes: some believe women shouldn’t have to change their behavior, and that men should change instead. Some males athetes note, they’ve only ever been harassed when running with a female athlete. This issue hasn’t gone away; it’s just become more public. The aim of this article is to offer practical advice for women considering endurance sports, as many female athletes face safety concerns during training. Sharing these feelings may help others feel less alone and encourage men to recognize the barriers women face when training. Unfortunately, current advice often places the responsibility on women, which doesn’t help change the environment.

Here are some tips for staying safe while training:

  • Share your GPS location with a partner, family, or friends.
  • Run in pairs or groups, especially before dawn, after dark, or in low-traffic areas.
  • Avoid wearing headphones in low-traffic areas.
  • Wear ID in case of an accident.
  • Keep a key between your fingers for self-defense if needed.

One athlete mentioned having to choose between training on a busy road, feeling safer from potential attacks but exposed to traffic, or a quiet road where she’d feel safer from traffic but less secure in terms of safety. These are the tough choices women make when training.

As one athlete shared:

“I often consider:

  • Have I timed it right, or will it get dark too soon?
  • Is this route becoming too routine?
  • Who knows I’m out here?
  • Should I cross the road here?
  • Is this route a safe choice?”

Running with others or letting someone know where you’re going can help reduce distractions and increase peace of mind. It’s an unfortunate reality that we must consider safety constantly, but most people you pass will smile or greet you. Also, be cautious around dogs, as some owners may not control them well.

Here to Help

Tri Training Harder are one of the leading Triathlon coaching providers in the UK. Using our wealth of experience to unite scientific and technological research with already well-established and successful best practices, to create a formula for triathlon and endurance coaching that works.

The result is an honest, dynamic, yet simple new way of constructing an athlete’s training to allow them to reach their potential.

If you’re planning your next season, just starting out in the sport or are looking for extra guidance at the very top end of the field, we are here to help, and our coaches would be delighted to hear from you. 

Contact Tri Training Harder