Cycling during your period? Absolutely. Not only is it possible—it’s beneficial. Whether you’re a weekend cruiser or a gran fondo grinder, riding through your menstrual cycle can be empowering, pain-relieving, and even performance-enhancing.
In 2025, the stigma surrounding periods in sports is being dismantled. More elite cyclists, coaches, and health professionals are speaking openly about managing the menstrual cycle for comfort, strength, and optimal performance.
This guide dives deep into everything you need to know: from health perks and cycle-syncing strategies to gear and hygiene hacks, nutrition, and mental wellbeing. Let’s break the taboo and ride smarter—period or not.
Health Perks of Cycling on Your Period
1. Natural Pain Relief
Riding a bike may not be the first thing you consider when cramps hit, but research shows that aerobic exercise—like cycling—can be more effective than ibuprofen or heat therapy in reducing menstrual pain. It triggers:
- Endorphins: Your body’s natural painkillers.
- Endocannabinoids: Neurochemicals that reduce pain and elevate mood.
- Improved circulation: Alleviates pelvic congestion and reduces bloating.
2. Mood Boost & Mental Clarity
Exercise can help:
- Reduce mood swings, anxiety, and irritability
- Boost energy levels and self-confidence
- Support emotional regulation through dopamine release
Cycling during your period is a powerful act of self-care and mood management.
3. Body Awareness & Tracking Benefits
Riding through different menstrual phases encourages you to:
- Tune into your energy patterns
- Adapt your training, rest, and recovery more intuitively
- Use apps like Clue, FitrWoman, or Garmin Cycle Sync to predict performance trends
Cycle Syncing: Ride in Rhythm with Your Hormones
Cycle syncing means aligning your workouts, nutrition, and rest with the four phases of your menstrual cycle. Here’s how to make it work for your rides:
| Cycle Phase | Days | What’s Happening | Best Ride Types |
|---|---|---|---|
| Menstruation | Days 1–5 | Hormone levels are low; energy may dip | Gentle rides, recovery spins, light commuting |
| Follicular | Days 6–14 | Estrogen rises, boosting energy and endurance | Tempo rides, interval training, longer endurance |
| Ovulation | Days 15–17 | Peak estrogen/testosterone—best power & speed | Hard efforts, hill climbs, racing simulations |
| Luteal | Days 18–28 | Progesterone rises; energy dips; cravings & fatigue may occur | Moderate spins, stretching, cross-training |
Tip: Everyone’s cycle is unique. Use syncing as a flexible guideline, not a rule.
Gear & Hygiene Tips for Period-Positive Cycling
Getting your setup right can make all the difference between a frustrating ride and a freeing one. Here’s what works:
Choosing the Right Menstrual Products
| Issue | Solution |
|---|---|
| Flow management | – Menstrual cups for longer rides, flat routes – Tampons for bumpy trails or climbing – Free flow (no product) on light days for comfort |
| Chafing risk | – Avoid pads or liners—they bunch and cause moisture buildup – Wear chamois shorts without underwear – Use chamois cream if needed |
| String discomfort | Tuck tampon strings to avoid capillary action and friction |
| Hygiene on the go | Carry sanitary wipes, change pads/tampons as needed, and clean chamois thoroughly post-ride |
Packing essentials for long rides:
- Spare tampons or cup
- Biodegradable wipes
- Plastic zip bag (for waste if no restroom nearby)
- Black or patterned shorts (just in case!)
Nutrition & Hydration During Your Period
Hydration
During menstruation, dehydration can worsen cramping. Aim for:
- 24–28 oz (700–800 ml) per hour of cycling
- Electrolyte drinks (without high sugar) if riding longer than 90 minutes
Iron & Anti-Inflammatory Nutrition
You’re losing iron through blood loss—replenish with:
- Leafy greens (spinach, kale)
- Berries & bananas
- Salmon & eggs
- Nuts and seeds (omega-3 rich)
Foods to limit:
- Processed sugars
- Fried foods
- Excess caffeine (can worsen cramps for some)
Pro Tip: Use a food journal to identify what meals leave you feeling energized vs. sluggish during your cycle.
Adjust for Luteal Phase
Your metabolism increases during the luteal phase. Support your body with:
- 100–200 extra calories
- Healthy fats (avocado, nuts)
- Protein-rich snacks (yogurt, boiled eggs, hummus)
Mindset, Communication & Mental Resilience
Listening to Your Body
- If you’re exhausted, don’t push it. Your worth isn’t measured by your Strava log.
- If you’re energized, ride confidently—many find their PRs happen during menstruation.
Break the Silence
- Talk to your ride buddies, teammates, or coach. Chances are, they’ll be supportive.
- Normalize conversation around periods to dismantle stigma, especially in male-dominated cycling spaces.
Celebrate the Small Wins
- Overcame cramps to finish a ride?
- Respected your body and chose rest?
- Shared your experience with a friend?
Every ride during menstruation is an act of strength—you’re syncing with your body, not fighting it.
Elite Cyclists & Menstrual Awareness in 2025
The Tour de France Femmes and other pro races have elevated the conversation around periods in cycling. Today:
- Riders like Annemiek van Vleuten and Lizzie Deignan advocate for cycle-informed training.
- Coaches now track hormonal data as part of performance plans.
- Teams provide nutritionists and medical staff trained in menstrual health.
Recent Study: A 2024 McMaster University study found no significant variation in muscle-building capability across the menstrual cycle—meaning women can train consistently with proper nutrition and rest.
Message from the top: The future of women’s cycling includes periods—and that’s a sign of progress, not a problem.
Summary Table: Period-Positive Cycling at a Glance
| Category | Practical Tips |
|---|---|
| Health Benefits | Reduces cramps, improves mood, boosts circulation |
| Cycle Syncing | Align ride type with hormone phases; track energy trends |
| Gear & Hygiene | Use cup/tampon/no product; avoid pads; tuck strings; black shorts |
| Nutrition | Hydrate, eat iron-rich/anti-inflammatory foods; add healthy fats |
| Mindset & Support | Respect your body’s needs; open up to others; embrace flexibility |
| Elite Endorsement | Pros now train with menstrual awareness as a strength |
Embracing Period-Positive Cycling
Choosing to ride through your period is more than a workout—it’s a radical act of self-trust and resilience.
- You’re aligning with your body’s natural rhythm, not overriding it.
- You’re empowering yourself with knowledge, gear, and mindset tools.
- You’re joining a community of women and nonbinary cyclists who are saying: Yes, I ride on my period—and I’m stronger for it.
FAQs
Yes. You can ride throughout all phases of your menstrual cycle. Cycle syncing can help you adjust intensity and nutrition to feel your best, but it’s not restrictive. Recent research shows performance potential remains steady throughout.
It depends:
Menstrual cups offer long-lasting protection with low risk of leaks—great for endurance rides.
Tampons are good for short or hilly routes where stability is key.
Free flow can work on light days or indoor rides.
Avoid pads, as they often cause friction, bunching, and discomfort.
Top-level riders track their cycles using apps and biometric data. They adjust nutrition, recovery, and even race strategy around their cycle—without shame or secrecy. Many teams now include staff trained in hormonal health, making menstruation part of performance planning, not an obstacle.