Cycling During Menstruation: Tips for Comfort and Performance
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Yes, you can still ride—and even feel better doing it.
Let’s be real: riding your bike during your period can sound like the last thing you want to do.
Bloating, cramps, low energy? No thanks.
But here’s the truth—cycling can actually help ease period symptoms like mood swings, fatigue, and even pain. The key is knowing how to adjust your ride (and your mindset) to feel more in control of your body, not at war with it.
Here’s how to make riding during your cycle a little easier—and maybe even enjoyable.
First: It’s Totally Normal to Feel “Off”
Hormones can mess with everything from energy levels to motivation.
Here’s a quick breakdown of how your cycle can affect your ride:
- Days 1–3 (early period): Energy may dip. Go easy.
- Days 4–6 (late period): Things often start to perk up.
- Week 2 (follicular phase): Peak strength, coordination, and energy.
- Week 3–4 (luteal phase): Possible bloating, sluggishness, mood changes.
So if some weeks you’re feeling like Wonder Woman and others like a tired raccoon—that’s not laziness. It’s biology.
1. Go Easy on Heavy Flow Days (If You Want To)
On Day 1 or 2, a short, gentle ride or walk might be all your body wants.
Try:
- 15–20 minutes around the neighborhood
- Flat terrain, low resistance
- Breathing deep, no pressure
Helpful gear: Consider padded, moisture-wicking shorts like these period-friendly cycling shorts designed for comfort and odor control.
2. Stay Hydrated (More Than Usual)
During your period, you’re more likely to get dehydrated—and that can make cramps worse.
Tips:
- Bring water even on short rides
- Add a hydration pack for longer routes (like this one with a women’s fit)
- Electrolyte tabs help with fatigue and headaches
3. Dress for Temperature Swings
Hormonal changes can make you feel hot and cold—sometimes within 10 minutes.
Solution:
- Dress in breathable, moisture-wicking layers
- Try a lightweight windbreaker that’s easy to stash mid-ride
4. Listen to Your Cramps (They Might Actually Chill Out)
Light cardio increases blood flow, which can reduce cramp severity.
Just don’t overdo it.
Ideal ride style:
- Moderate pace
- Flat route
- Music or podcast to distract and calm
5. Pack Smart for Extra Peace of Mind
A tiny saddlebag or frame pouch can be your period power pack.
Pack it with:
- Pads/tampons/menstrual cup wipes
- Pain reliever (ibuprofen is great for cramps)
- Extra underwear
- Wet wipes
- Mini hand sanitizer
- Small saddle bag
You’ll feel more relaxed just knowing you’re prepared.
6. Try a Menstrual Cup for Longer Rides
Tampons can feel uncomfortable during longer or bumpier rides. A menstrual cup is flexible, reusable, and lasts for hours.
Top pick: The DivaCup is a favorite among active women (and better for the planet, too).
7. Know When to Skip (and That It’s Totally Fine)
Sometimes, your body just says no. And that’s okay.
Skipping a ride doesn’t make you “less committed.” Listening to your body is part of the commitment.
Do a light stretch, roll out your muscles, or go for a walk if you want to stay moving.
Final Thoughts
Riding your bike during your period isn’t just doable—it can actually help you feel better.
Let your energy and body be your guide. Some days you’ll crush it. Some days you’ll coast. Either way, you showed up for yourself—and that matters.
Period or not, you’re a cyclist.
