Blog – MTB Mamas – RiDE WiLD, LiVE WeLL!

“Ride Strong all Month Long.”

The Facts on Cycle Syncing and Exercise –

You’ve probably heard it — don’t lift heavy this week, go easy during that phase, plan your training around your cycle… but what if your muscles didn’t get the memo?

Four women joyfully holding their mountain bikes in an outdoor setting, surrounded by greenery, with the text 'For women who want more' overlaying the image.

New research shows that women can build muscle just as effectively after strength training no matter where they are in their menstrual cycle.

The 2024 muscle protein synthesis study was an original research trial measuring how muscle responds at the cellular level to resistance exercise in different menstrual cycle phases.

It directly measured muscle protein synthesis and protein breakdown after strength training during peak estrogen vs peak progesterone in 12 healthy young women.

It looked at muscle adaptation, not how you feel over the course of the menstrual cycle.
They were tested in late follicular and mid-luteal phases. They wanted to compare the two strongest hormonal contrast as well as testi the hypothesis that: High estrogen = more anabolic and High progesterone = less anabolic, So they picked phases where hormones are clearly different and easier to verify biologically.

Each phase included: 6 days of controlled resistance exercise, muscle biopsies, stable isotope tracing (gold-standard MPS method). Phases were confirmed using: cycle tracking, hormone blood tests & urinary ovulation tests. Methodologically, this is a very strong design compared to older menstrual-cycle research.

Key result:

There was no difference in how much muscle protein was built or broken down between menstrual cycle phases — the muscle responded the same no matter the phase.
Therefore, Hormone shifts throughout the cycle does not reduce muscle-building or increase muscle breakdown (but we will look at what DOES).

⚠️ BUT — here’s where social media hasn’t caught up.

This study does NOT mean:

❌ Women should train exactly like men
❌ The menstrual cycle is irrelevant
❌ Female-specific coaching is unnecessary.

It ONLY examined:

Muscle protein synthesis response to resistance training.

That is one narrow piece of physiology.

It did not assess:

fatigue perception
glycogen use / carb access
recovery speed
thermoregulation
mood or CNS readiness
injury risk

And other studies show those things can vary across the cycle. For example, glycogen use during intense exercise may differ between phases. Recovery may be harder in the luteal phase as inflammation is higher.

You’re not “losing gains” because of where you are on your cycle. But training with your cycle may be stealing them. How?

Well, life already dictates training and riding windows (kids, work, sleep, weather etc). Waiting for the “right week” could mean not training at all – if the weather is bad, your kids are sick or you get asked to work extra shifts. And this is the worst thing for your strength!

Strength training (during all phases of the menstrual cycle) supports:

Climbing power on the bike
Injury prevention by strengthening connective tissues, supporting joints, improving balance, coordination and posture
Improves endurance + Fatigue resistance on long rides
Better immune function in women and overall health.
Heart health
Hormonal Balance: Helps regulate insulin, cortisol, and estrogen
bone density
Metabolism & body composition
Confidence & Mental Health: Releases endorphins, reduces stress/anxiety, and improves cognitive function and encourages Empowerment & resilience.

Strength training is essential for women and is beneficial for mountain biking, mumlife and everyday tasks- regardless of where you are in your cycle.

Cycle Awareness, Not Cycle Restrictions.

Cycle syncing is amazing, WHEN DONE RIGHT. Cycle syncing isn’t about avoiding certain types of training on certain weeks – it’s about reframing how to listen to your body.

It doesn’t mean we’re going back to training like”small men.” We train with science, not outdated assumptions.

Remember, this study looked at muscle adaptation, not how you feel.

FACT. Your Energy, motivation, cramps, sleep and stress still fluctuate due to your cycle. And by listening to these cues – You can adapt your training, recovery and nutrient needs to what your cycle is telling you.

For example, let’s say it’s your late follicular phase. You are feeling your best. You have heaps of energy and are feeling mentally strong. But your kids have a nasty colds and they have stay home from school for a few days. You skip training and riding for a few days until they recover. You miss your “window” to train hard and hit those technical features on the trails because during this time, you enter your luteal phase. Should you still train hard? or Should you focus on taking it easy because you’re no longer in the follicular phase?

The answer is no.

Cycle awareness means still training hard. But knowing, that it might hurt more if you’re in your luteal phase. It means going into your session with more food in your belly, and eating more in the hours post session. It means going to bed a little earlier and doing a little bit more self care to avoid burn out, injury, or getting run down. But you can still lift heavy, and ride hard. You just need a little more planning and recovery.

You don’t change your identity as an athlete — you adjust how you approach training based on what your body is telling you at that time.

It’s not strict “cycle syncing.”
It’s informed flexibility.

Example 2:

Let’s say there’s a hard ride planned on the weekend or you’ve planned hard interval sessions.

Cycle awareness looks like:

Eating more carbs beforehand
Bringing extra fuel on the ride
Expecting it to feel harder
Keeping the session, but adjusting expectations.

NOT:

– Cancelling training automatically
– Thinking you can’t perform or thinking you won’t build muscle afterwards.

It’s okay to:

Lift heavy when you feel good
Go lighter when you don’t.
Training without guilt or worrying that you’re not going to “gain” if you train in the “wrong?” Phase.

Tracking patterns over months:

noticing when sleep dips
when motivation drops
when strength feels easiest
when hunger increasesand making the necessary adjustments – WITH OUT THE GUILT!

What cycle awareness is NOT

Not avoiding certain weeks.
Not fear-based training.
Not believing you only make gains in one phase.
Not rigid rules
Not “all or nothing’ thinking.

It’s simply:

Listening + adjusting + staying consistent. You don’t need a perfect phase. You need consistency, confidence, and a plan that works for your life.

Why Training Feels Different at Different Times.

The hormones that dictate our menstrual cycle affect every system in the body, with symptoms that extend far beyond just the reproductive system. No doubt you’ve experienced this – things like appetite changes (hello cravings!)motivation, mood, energy and body temperature are regular ups and downs for menstruating women.

The menstrual cycle influences:

How much energy we have and how much we can utilise,
Cardiovascular performance
Muscle strength
Vulnerability to injury
Immunity
Metabolism
Appetite
Core temperature
Pain tolerance
Emotional disposition
Digestion
Dietary needs
Cognition and memory.

And even though scientific evidence doesn’t consistently show big differences in actual athletic performance, it does show that women feel different at different phases across the menstrual cycle. These things are not in your head! These are real physiological changes that happen throughout the menstrual cycle, and impact even the most experienced elite athletes at times.

We also know we’re different from men. Different physiology. So we need a different strategy.

The saying “no rest days” or “beast mode” IS JUST NOT compatible with women’s physiology. We NEED more sleep than men, different recovery strategies, and more down time for hormonal balance. And it’s harder for us to build muscle compared to men – so we still need to train differently, especially as we age.

Body Literacy: Learning to Read the Signs

The good news is that the more we understand our own cycle and the impact it has on our mood, energy, appetite, thirst etc – the better we get at listening to our body and adapting our training (if we need to). This is called body literacy. It’s literally the ability to read your body’s signs and symptoms as if it were talking to you. And, no matter what sort of riding you’re into and what level you are, all women can benefit from understanding their cycle.

And it’s not just physical or performance based. Those benefits extend to mental, metabolic, immune and emotional health too.

It’s super important for understanding what’s going on in your body at a deeper level too – things like ovulation, fertility, period problems, inflammation, perimenopause, avoiding burnout and even preserving your emotional health too.

To do this properly – you’ll need to track your cycle + symptoms to see your pattern so you can start listening.

The average cycle is 21-35 days. The menstrual cycle is made up of four unique phases.

Menstruation (shedding of the uterine lining) Week 1 days 1-7,
The follicular phase Weeks 1-2, days 1 – 14 (follicle development and estrogen rise),
Ovulation (egg release), 1-2 days anywhere from day 7-14
The Luteal phase, Weeks 3-4 days 8 to 32 (preparation for potential pregnancy, building of the uterine lining).

As already mentioned – each phase influences our energy, strength, vulnerability to injury, immunity, cardiovascular system, metabolism, appetite, core temperature, pain tolerance, our mental and cognitive health, and also our digestion in unique ways. For example, in the follicular phase inflammation is lower and you recover better. YOu also access energy better and overall you adapt better to training. You’re more resilient and may even feel stronger and perform better.

Once you sit up and take notice of your cycle, you will start to see a pattern, and realise, it’s not that subtle at all. In fact it can be very very loud!

Listening to your cycle. (aka the real cycle syncing)

Lifting weights increases muscle building in women, all month long. However, You may feel stronger in the follicular phase because you have more energy available to you, and your mental resilience is higher here.
This muscle-building response is the same no matter where someone is in their menstrual cycle.
Being in the follicular phase (higher estrogen) or the luteal phase (higher progesterone) does not change how much muscle protein is built after resistance exercise.
The menstrual cycle phase also does not affect muscle protein breakdown after exercise. What does affect muscle protein breakdown is what you do after exercise to recover.

Bottom line:
Your menstrual cycle phase does not change how your muscles respond to resistance training in terms of muscle building. However, your cycle phase does directly impact energy, strength, and endurance for exercise due to fluctuating hormone levels.

Energy is generally highest during the mid-follicular phase and around ovulation due to low progesterone, while the luteal phase (pre-period) often brings lower energy, higher fatigue, and reduced motivation.

Stick around for part 2 – where I am going to share more insights on how to understand your cycle, how to track your cycle, understanding contraception’s impact on hormones and performance, & how to know if you’re in perimenopause.

In the meantime, if you’re looking for coaching and more guidance on hormones, wellness and performance, then you’re in the right place. I meet women where they are: You don’t have to be an elite athlete to coach with me.

I’ve found in MTB:

some women want performance
some women just want fun
some want community
and some want guidance.

So whatever your goals are and no matter where you’re starting from, I’m here for you. MTB mamas is community-driven, evidence-based and human first. Not rigid. Book a session in now.

You’ve got this,

Ali x x

reference: https://pubmed.ncbi.nlm.nih.gov/39630025/

Pedal, Parent, Push Through— When the Ride Gets Rough.

Navigating Burnout in Motherhood, MTB & Modern Life

Let’s be real: the world is LOUD right now. Every time I open my inbox, scroll social media, or talk with a friend, I’m hit with a tidal wave of advice:
Don’t eat this.
Do more of that.
Fix your hormones.
Fix your gut.
Don’t cold plunge.
Eat more protein.
Take creatine.
Meditate.
Scroll less.
Forgive more.
Take magnesium.
But not too much magnesium.
Lift heavy
Etc Etc.

And today?
I opened an email telling me to stop using lavender and tea tree oil because they’re apparently hormone disruptors. So now essential oils are the enemy too?

At one point, I genuinely thrived on this kind of content. I felt like a sponge—soaking it all up, reciting studies, giving (okay, sometimes unsolicited) advice like a walking wellness podcast. But now? I’m full. Overflowing. Tapped out.

Not because the advice is wrong—but because the volume of it is exhausting.And here’s the biggest problem: we actually do need it. We’re living in a world that is toxic to our health, and happiness. But trying to keep up with everything we’re “supposed” to be doing?
That’s what leading me to burnout.

I still get out of bed each day. I go to work, go to the gym. I am going through the motions. Cooking, cleaning, working, homeschooling, smiling. But …
I am just running on autopilot. I am just surviving. I am not Living.

There are physical signs too. I catch every sickness and struggle to get over them. I’ve had 3 trips to the ER in the last 12months, and before that, ZERO.

I keep getting injured when I try to increase my movement. I keep making silly mistakes and being clumsy.

I start new projects and finish none. Ive been watching all my passion projects gather digital dust in a Google Drive folder, and my bike slowly become home to cobwebs and rust. It’s watching others live their best life while I feel like mine is slowly coming to an end.

The brain fog is nuts!

And then there are the emotional signs.

I used to think I was burnt out when my babies were newborns. But that kind of exhaustion still carried hope—the hope that it was a phase. That things would get better with time.

This time, I feel hopelessness. I’m Pessimistic. I isolate myself. I feel trapped. I cant seem to regain motivation. And so, so much self doubt, i feel like a bird that forgets it can fly. It’s like I have forgotten who I am.

The Burnout Spiral (and Why It’s Not Just You)

Now I know i sound depressed and bleak. And maybe im oversharing. But here’s what I want you to know:
It’s all symptoms of burnout.
And If you’re feeling flat, foggy, sick or fed up—you are not broken.
You’re likely burnt out too.

As well as symptoms I’m experiencing above, some Less known symptoms of Burnout include:
Muscle aches and pains,
Stomach pains,
Headaches,
Sleep disturbances,
Weight gain,
Hair thinning
Increase in alcohol or drug use or other forms of escapism to cope.

And unfortunately, women—especially mums and female athletes—are among the most vulnerable. We carry a mental, physical, and emotional load that can quietly pile up until it suddenly becomes too much.

A few things play into why women are more vulnerable:

Postnatal depletion: Even years after having kids, your body can still be running on empty nutritionally speaking.

Low Energy Availability (LEA): Years of chasing dreams on a bike, hitting the gym and not eating enough causes a massive physiological crash impacting your fertility, thyroid, resilience and ultimately your mental health.

Perfectionism and Athlete Brain: The drive to do it all, do it well, and do it without rest. The drive to keep going even when it is not in our best interest to do so.

Societal pressure: Be fit. Be successful. Be a great parent. Be everything to everyone and look good while doing it.

Changing hormones. Whether its your monthly cycle, pregnancy hormones, postpartum or mid life – hormones absolutely do affect your mood, nervous system and ability to cope (or not cope).

Toxic Environment: From pesticides and additives in foods, to tap water, (and even the clothes you wear) toxic relationships, hormonal birth control, wifi and more, everything is designed to make you sick.

World conditions:. On top of daily life—motherhood, work, health, relationships—we’re also quietly carrying the stress of a world that feels more uncertain than ever. Women are more sensitive, empathetic and nurturing by nature. Naturally we feel more affected by world conditions.

So What’s the Answer?This might sound ironic coming from someone who gives advice for a living—but sometimes, what we don’t need is more advice.
Sometimes, we just need space.
To be.
To breathe.
To stop thinking and start feeling good again.

What helped me wasn’t a new supplement, a new planner, or a new morning routine.It was finding joy.
Riding my bike through the bush, not for fitness or chasing progression—but for freedom, FUN and the beauty of nature.
Blasting MY music whenever, wherever I want.
Taking naps without guilt.
Booking freaking holiday, without guilt.
Slowing down, starting “slow” habits and “slow” hobbies, like watercolours, baking, making a veggie garden, learning an instrument, reading novels.
Saying “no” to whatever makes me feel crap.
Connection. Seeking real connection with real people in real life.
Letting my business stay small, even when the world says “grow bigger”.

We Can’t Change Society Overnight—But We Can Change Our Culture at Home.

If the world feels like too much, it’s okay to make your world smaller for a little while.
Go to bed early
Eat enough,
Train smarter, not harder. (or take a break altogether).
Scroll less
Ask for help
Nourish your adrenals (potassium broth, adaptogens, magnesium, kelp)
Do something that lights you up, even if it’s “unproductive” (my favourite tip).
KNOW THAT YOU CANT CHANGE THE WORLD CONDITIONS.
Surround yourself with beauty. (yes it matters).

You Don’t Have to Do It All—And You’re Still Enough!

Burnout isn’t a badge of honor. It’s a warning light.So if you’re feeling the weight of the world, I want you to hear this:
You’re not alone.
You’re not failing.You’re not lazy.You just need some space. And some TLC.

You don’t have to keep pushing.

Sometimes the bravest and biggest thing you can do is slow down.
Do less.
Have fun.
Ride your bike.
Turn off the crap.
Make your world beautiful again. The world is beautiful.
Take a trip.
Sleep in.
Read a book.

You’ve got this. And if you don’t right now—that’s okay, too.
Feel free to reach out if you relate to this. Or if you know someone who is struggling, reach out to them too.

You Got This,
Ali xx

Is Your MTB Gear Making You Sick?

Have you questioned if your MTB gear influences your health? Let’s discover the truth together and keep you riding happily and healthily.

You may have seen my post about this on Instagram. Here is a bit more deep dive into this topic.

Recycled plastic clothing contains chemicals of concern due to the recycling process and the inherent nature of plastic materials. These chemicals can include phthalates, bisphenols, PFAS, flame retardants, and other hazardous substances, according to a study by the National Institutes of Health (NIH).

Most MTB gear unfortunately is made from recycled plastics, containing BPA’s, Phthalates, microplastics, flame retardants, heavy metals (like lead) and PFAS.
These materials are cheap to manufacture, but are also breathable, lightweight and weather-resistant, which make them ideal for mountain biking. The downside is that Researchers at the University of Birmingham found that because sweat contains oil, it actually encourages the chemicals in plastic to dissolve and diffuse, leading to leaching into your body through your skin where your skin touches them!

You might think that it’s not a big deal, especially since these products claim to be sustainable and beneficial for the environment. But what you may not realise is that these chemicals are extremely toxic endocrine disruptors, and the claim that recycled clothing is better for the environment is also a myth.

Endocrine disrupters are chemicals that block or mimic natural hormones & interfere with their signalling, synthesis, transport, binding & elimination; Causing reproductive problems, growth & development issues, metabolic disorders, neurological disorders, thyroid disease, skin disorders and cancer.

Chemicals of Concern Include:

1. Phthalates: Used to soften plastics and are endocrine disruptors. extended exposure to this chemical can cause reproductive disorders, fertility problems and complications during pregnancy.

2.Bisphenols (like BPA): Also known as endocrine disruptors, found in recycled plastic and can be released from clothing. Women’s health is seriously impacted by this chemical, and is linked with Polycystic Ovary Syndrome (PCOS).

3. PFAS: “Forever chemicals” that are persistent in the environment and can cause cancer.

4. Flame Retardants: Used to make materials fire-resistant, but can be toxic.

5. Heavy Metals: Can be introduced during the recycling process. Linked to damage the kidneys, liver, and brain and thyroid.

6. Formaldehyde: A known carcinogen used as a preservative, potentially released from recycled polyester.

7. Recycling Process Contaminants: The recycling process itself can introduce contaminants, such as detergents, resistant coatings, and dyes.

All of these chemicals eventually end up in the environment too. The claim that recycled clothing is better for the environment is a myth.

While plastic bottle clothing may seem like a sustainable choice, it is not very durable and can quickly lose its shape and quality after a few washes. This can lead to more frequent replacements and a higher environmental impact.

When clothing containing these chemicals is washed, the chemicals also leach out and enter the water supply, harming the environment. On top of that, toxic chemicals such as organic compounds and greenhouse gases are released into the atmosphere during the production of these fibres. These contribute to global warming as well as air pollution.

The interesting thing about recycled plastics is that they cause more harm than virgin polyester fibres because recycled polyester fibres are often shorter and less strong, which can lead to weaker fabrics that do not hold up as well over time.

Symptoms Of Hormonal Disruption Include:

Weight changes ,fatigue, acne, skin cancer, mood swings, headaches, Anxiety, Brain fog, menstrual abnormalities, Fertility problems, PCOS, endometriosis, Early puberty, Diabetes, Nervous system disorders, Learning disabilities, Breast cancer & other cancers.

Tips To Lower Your Exposure To Recycled Plastic Clothing:

My goal is not to criticize or endorse any particular brands, my goal is to make you aware of certain chemicals in recycled plastic clothing and other synthetic materials so that you may make an informed choice about which clothing you will choose to wear on your bike.

In cool weather, try to wear a base layer of natural fibres so u can still rock your favourite MTB kit. I found these cool knicks which are made from a Blend of: 83% Merino Wool 13% Nylon 4% Elastane.

https://www.mtbdirect.com.au/products/mons-royale-womens-low-pro-merino-aircon-mtb-short-liner?variant=43016320286765

And Dharco have released cotton T-shirts like this one:

https://www.mtbdirect.com.au/products/dharco-womens-cotton-crop?variant=43148205424685

If you are looking for new gear, look for brands using a high percentage of organic cotton, hemp, bamboo or merino wool.

Also, did you know? You can wear anything you want on the bike. (it doesn’t have to be MTB brand clothing). However, I love this brand and these are super cool. Casual + bike specific!

https://riptonco.com/products/womens-jorts-soot

I’ve also heard some local brands are in the process of releasing a new collection made entirely of Hemp, organic cotton and spandex. Exciting! Watch this space.
I have started washing any synthetic fabrics I currently own separately from natural fibres, especially underwear to avoid contamination. Underwear is a big deal, because it sits close to reproductive organs and is closest to the skin and body than outer clothing.

“Ultimately, our personal well-being is closely linked with the quality of our environment and the products we choose.”

Choose wisely!
Ali xx

Further Reading and Research:
https://pmc.ncbi.nlm.nih.gov/articles/PMC7139484/#:~:text=In%20mice%2C%20Chen%20et%20al,81%5D%20(Table%204)

https://www.isglobal.org/en/healthisglobal/-/custom-blog-portlet/los-disruptores-endocrinos-que-son-y-como-nos-afectan-

https://pmc.ncbi.nlm.nih.gov/articles/PMC3365860/
https://pubmed.ncbi.nlm.nih.gov/35176278/

What I am Currently Loving (and reading!)

I Love this new blog by Chocolate foot on How to buy your child a new (or newish) mountain bike. (and not get sucked in by a sales tatic). Read it here:

https://www.chocolatefoot.com.au/post/how-to-buy-your-child-a-new-or-newish-mountain-bike

I am currently reading this amazing book on period health, called the Period Repair Manual.

Even if you are on birth control and don’t have a period, (or have a pill bleed every month) I recommend reading this book. it contains protocols and insights and many women’s health issues, regardless of whether you currently have a period or not. I loved the section on how the Pill came into existence, and the fact that it hasn’t changed since the 1950s despite technology, research and women’s health!

Topics include:

How to come off hormonal birth control or choose the least toxic one.
What your period should be like – from young girls to perimenopause!
Things that can go wrong – endometriosis, andenomyosis, PCOS, infertility, skipping periods etc.
How to talk to your doctor.
Treatment protocols for all common period problems, including PCOS and endometriosis.
Insights from Canadian endocrinology professor Jerilynn C. Prior.
Special topics such as Histamine Intolerance and How to Choose a Probiotic.
Suggested brands for supplements.
Perimenopause – Menopause

Available online via amazon, booktopia and Big W.

Check it out at www.larabriden.com

I’ve also added some dates for Women’s MTB clinics in April, May and June 2025.

Check them out here.

(If you would like to book a private lesson with me, get in touch with me at mtbmamas@gmail.com)

What’s New this Month:

The Girls MTB Day on April 16th was a great success! Here is what one mum had to say.

“The girls and I had a blast. They were buzzing in the car all the way home. We both learnt a lot of new technical skills to work on. It definitely increased our confidence on the bike.”

If you have a daughter aged 8-15 who loves mountain biking, why not book her in? We have spaces available for Wednesday April 23rd. Mums are welcome to join in as well for an extra $50. It’s a fun way to spend some time together over the holidays and ride bikes.

Book Here

You got this

Ali xx

When Athlete Brain Takes Over: Why Pushing Through May Not Always Be Best.

The mental conditioning an athlete possesses is often advantageous and has positive effects not only in their chosen sport but also which benefits everyday life.

For example, an elite athlete’s brain usually has excellent cognitive skills, a high number of neurons, and a pattern-based memory system. They also have excellent decision making & perception skills. Athletes are also very disciplined, determined and focused, even when under intense pressure.

The flip side to having an athlete’s brain is that the pursuit of perfect performance, progression, goal focused thinking, and regimented self discipline can take a toll on well-being. Female athletes in particular, often face unrealistic expectations from coaches, fans, teammates, and themselves. Female athletes are often judged on how their bodies should (or do) look, and this adds to the pressure they already face. The top issues reported by athletes include feelings of burnout, depression, anxiety and frustration, as well as physical problems like recurrent injuries.

In extreme cases, the bar is raised so high that it leads to self-destruction.

The term “athlete brain” (coined by Brianna Battles) refers to the mental conditioning that anyone can display when they feel like they NEED to keep going even if it may not be in their overall best interest to do so. For example: Having a mindset of “winning at all costs”, relentless goal oriented thinking and a “no excuses” mindset. This applies not just to professional athletes, but can be seen in amateur athletes, weekend warriors, gym junkies and everyday individuals.

The athlete brain mindset can be caused by childhood competing and playing sports, family dynamics, societal culture, trauma, personality traits, low self -esteem, fear of failure, or a competitive environment such as in the workplace or other situations in life. It’s important to know however, that ‘Athlete Brain’ can sometimes be a good thing.

Motherhood and Athlete Brain.

The dominant topic within society on athlete mums is the ‘come back,’ where female athletes’ bodies and achievements are at the heart of what it means to be an athlete mother.

Terms like “super mum” are applied to mothers who smash themselves in the gym, transform their bodies into ones that look like they never had a baby, or publicly raise the bar in what society expects of postpartum mothers. (this could be winning a race, hitting a PB, nailing a gnarly trail feature or entering a gruelling endurance race… like an ultra marathon or 24hr race)

This leads to many new mother’s feeling negatively towards their postpartum bodies, abilities and achievements, and can even be directed towards their baby. (hello? You just grew a new human being inside you, depleting your brain and body’s resources and then pushed it out, one of the most physically grueling undertakings known to mankind).

Frustration and negativity towards an athlete’s own body can have a profound impact. It influences how an athlete perceives themselves in relation to performance, control, and body ideals, which subsequently affects an athlete’s emotions, feelings, and overall identity. (Martinez-Pascual et al., 2016)

This pressure from society and from one’s self, as well as the mental conditioning she may have developed over the course of her active life such as competitiveness or ego – is what may drive a pregnant or postpartum mama (or any female athlete) to exhibit traits that fit under the banner of “athlete brain” mindset.

This “athlete brain” behaviour is what puts women more at risk of certain health concerns, conditions and injuries (and even more so when in the pregnant/postpartum chapter or if unwell). It is important to note that a woman doesn’t have to display all these behaviours to have “athlete brain”. Athlete brain can be a good thing, in fact, it is necessary for progression in sports – but in certain situations or life chapters it may not be.

For example, A female mountain biker could display the Athlete Brain attitude (regardless of athlete/skill status) in ways such as:

Being completely exhausted or unwell yet dragging self to gym or trails AKA not listening to your body,
Anyone not taking rest days, not recovering properly, not eating well
A pregnant mama who doesn’t adjust her training or riding, and keeps doing what she’s always done, despite her changing body
The postpartum mama smashing her body in the gym to “bounce back” without considering her pelvic floor or abdominals (its her brain that feels ready, not usually her body)
A sleep deprived or pregnant/postpartum mama smashing herself in the gym or on the bike for “mental health” (it’s ok to return to the gym and bike but at a lower intensity)
A pregnant/postpartum mama competing in gruelling events or training regimes while still recovering from birth or in the any stage of pregnancy
Anyone ignoring symptoms for fear it preventing them from participating in their sport or exercise regimen
Anyone (at any stage of life) experiencing little bouts of urine leakage or pelvic heaviness and ignoring it
Anyone attempting features and trails outside of her skill level to “keep up”, impress or to “tick it off” and injuring herself often (e.g Can I vs Should I?)
A pregnant/breastfeeding woman trying to lose weight (** RED flag!**)
Riding or exercising while injured or unwell (not fully recovered, risking more injury) … I am very guilty of this one!
A postpartum mama hitting the trails or gym before the 6 or 12 week checkup
A pregnant mama continuing to ride even when contraindicated by pregnancy conditions (putting baby at risk) This is rare but has been known to happen.

There are plenty of other situations where Athlete brain might take over. These are just a few! Can you think of any where you might have known what you’re doing isn’t the best thing for you but something drives you to do it anyway? (I’m not referring to attempting trail features that scare you but are within your skill level – this is necessary for progression on the bike).

Athlete Brain Can Be a Good Thing.

A clear, focused mind allows athletes (and weekend warriors) to stay centered on their goals and not be distracted by setbacks. For example, when becoming a mother, it can mean riding doesn’t end there. An athlete understands that motherhood is a season and may adapt her training to preserve her athletic longevity for a time, but she is still an athlete (or mountain biker or weekend warrior etc)!

Continuing to participate in her sport also reaffirms her athlete identity but can also support motherhood identity by offering a space for escapism. (We’ve all been there!).

When Athlete Brain Takes Over: Why Pushing Through May Not Always Be Best. How to Keep Your Mind in Check During Pregnancy and Postpartum"

So don’t get me wrong. Biking and training regimes can certainly fit into the pregnancy and postpartum chapter, but sometimes the athlete’s brain takes over.

So why do we let Athlete Brain take over? We attempt to push to the limits when it may not be in our best interest to do so because:

We think we have something to prove to others, or ourselves
Something stirs the competitive streak in us
We feel pressured to bounce back
We may feel pressured by well meaning but uneducated coaches and/or friends
We compare ourselves to others
We think we are inspiring others, but actually we may be contributing to a dangerous culture (“supermum”, “bouncing back” “no excuses” etc).
Social media celebrates “bouncing back” -racing, sending it, running marathons in the weeks or months post birth or during pregnancy. It can stroke the ego for sure when we get likes and @ mentions!
We are motivated by ego. We all have an ego. Some are just bigger than others. Is it worth it? Bragging about our own achievements can also make other women feel bad if they aren’t doing the same.
It’s Your brain that feels ready, not your body.
You think you need to smash yourself for “mental health”. But actually low intensity exercise and simply being in nature is better for your mental and physical health, and there are many other ways to improve mental health. Why not explore some other healthful ways?

Keeping your Athlete Brain in Check.

The Key to supporting ourselves and our fellow females in this chapter is learning what symptoms to “ listen out” for when “listening to your body”.

Leverage ‘Athlete Brain” and put those traits of focus, ambition and commitment to better use – by seeing the big picture. This is what we call athletic maturity. We do this by delaying the gratification and the “need” to smash ourselves in the gym or on the bike. This takes humility, focus, courage and commitment!
Remember it’s your brain not your body that is driving these desires. We are usually ready mentally before we are physically.
Remember: An easy birth doesn’t mean your body is unaffected by pregnancy and birth.
Rest when you are sick. Heal your relationship with food. Get good sleep! Take rest days. Calm your nervous system with specific regulation techniques.
Find other ways to revitalize your physical and mental well-being. (I love a hot sauna!)
Set Realistic Goals. Goal-setting is an integral part of an athlete’s journey. While ambition is commendable, setting realistic, achievable goals is vital. Unrealistic expectations can lead to frustration and negatively impact mental health.
Establish long term goals – and focus on the long term, not the now. Aim for longevity in your sport. I know I want to preserve my athleticism to be able to ride when I am in my 70’s (check out North shore Betty for inspiration!).
View the season/chapter illness/injury you’re in as opportunities for growth rather than as setbacks.
Ask yourself: Can I vs should I?
Ask yourself: What is the Risk vs Reward for you at that moment? Is it worth it?
Remember – if you are injured, unwell – It’s not forever, it’s just for now. Get well first.
Change your Pregnancy/postpartum Mindset – preserve your athleticism – don’t wreck it. It’s a season you are in, it’s not forever.
Focus on YOU! – not what others are achieving.
Do what’s right for you – and be aware of that athlete in your brain telling you to push harder, eat less, train more, do what she’s doing, ride what she’s riding, blah blah blah. It’s not always in your best interest to listen to your brain even if you want to!
You don’t always have to ride in “full- send “ mode. We get stuck on progression. Are we progressing? Or have you forgotten how to simply have fun on your bike?
Finally, could it be your EGO driving the Athlete Brain mentality?

Just like it takes years of training and effort to achieve *athlete status* it can take time to adapt and change your thinking. But it is worth it and it will pay off. Remember, being able to adapt to the season/chapter you’re in is a sign of maturity, not a lack of.

What else can you do?

Surround yourself with family, friends, coaches, and sports psychologists who understand the unique challenges of your sport and provide emotional support.

Practice Self-Compassion. Athletes can be their harshest critics. Cultivate self-compassion by treating yourself with kindness and understanding, especially when facing setbacks or challenges.

And embrace failure. It is a part of everyone’s journey.

Spread the word and post about via your social media. Post about the realities of postpartum, motherhood and menopause! Post your successes but also your fails!. Don’t succumb to “bouncing back” mentality or being a “super mum” (all mums are super mums!!).

For an intentional, progressive, and thorough pregnancy or postpartum guide to exercise see here

For more ideas on how to improve your mental well being in motherhood, see this post.

Resources

https://www.sciencedirect.com/science/article/pii/S1469029222000073

https://pmc.ncbi.nlm.nih.gov/articles/PMC9456821

Navigating Menopause: Essential Tips for Mountain Biking Women

Part 1.

If you’re reading this, no doubt you have realised that there’s a HUGE lack of reliable, evidence-based information and guidance out there to help women during, beyond and about to begin the transition to menopause.

Questions like: What is menopause? What is perimenopause? How do you know if you’re “in menopause’? What age does perimenopause start? What is the difference between menopause and perimenopause? Can you still get pregnant when you’re going through menopause?” Are very common, and no doubt you have asked them at some point.

Not only that, mainstream menopause advice is misleading active women including mountain bikers! Research shows that women live longer than men… BUT in poorer health and have more illness throughout life, especially late in life. This is because estrogen and progesterone affect every system in the body, and when they begin their big decline, our health can be seriously affected.

So, since we’re talking about menopause, let’s begin with defining the terms associated with menopause.

The Late Reproductive stage (LRS) marks the beginning of this transition and is defined by a regular monthly period, (e.g ovulation), however, you are experiencing symptoms associated with peri-menopause such as brain fog, fatigue, shorter cycles, lighter or heavier bleeding and mood swings. The common age for this to begin is around 35years old, however it can be as early as 27yrs old. I.E You have noticed things are changing!
The transition period is termed PERIMENOPAUSE. The associated symptoms mentioned above intensify or become more regular. Hot flashes, urinary symptoms, weight gain, GI issues, breast tenderness, anxiety, and sleep disruption may also begin to rear their heads. You skip a period here and there or for months at a time. Symptoms can affect some women for up to 20 years, however the normal range is 5-10 years. Some women start experiencing perimenopause as early as their late thirties and as late as 50yrs old. The most common age bracket is between 42-48 years old. This is the time when women might say things like “I am going through menopause”.
Menopause is confirmed in a single day and is diagnosed 12 MONTHS AFTER your last period. Menopause can signify a drop in symptoms, and women often feel better than they did during the peri years, but many women may have post menopause symptoms that linger into their sixties, such as hot flashes. This signifies the end of the reproductive stage.
Post menopause is also confirmed in a single day, and is diagnosed 24 MONTHS AFTER your last period. The ovaries are no longer producing estrogen or progesterone, and there is no ovulation.

How Menopause affects Women

Menopause can have a pretty big impact on your quality of life. As you read on the previous page, Menopause isn’t just irregular periods and hot flashes. Menopause affects pretty much all body systems, from our brains to our boobs to our bones and beyond. This is because estrogen and progesterone are essential for the health and function of every system in our body!

As already mentioned, it can involve symptoms like weight gain, sleep disruptions, mood swings, and pelvic health concerns like leaking urine. It also can lead to cognitive problems, joint pain, memory loss, chronic inflammation, migraines, increased risk of cancer and heart disease, higher risk of pelvic organ prolapse, sexual dysfunction or loss of libido. In addition to these problems, the reduction in estrogen can cause bone density loss, resulting in osteoporosis.

It’s not all doom and gloom though. The more we learn about menopause, the more we are empowered with knowledge to make some small lifestyle and nutrition adjustments that have the potential to transform your menopause experience and help you to thrive during this chapter of your life, whether that is racing mountain bikes, riding your bike well into your 70’s – or simply getting a good night’s sleep!

In this post I am going to share with you one of the top 5 tools for transforming your menopause experience and staying strong and active on your bike. I am also sharing two valuble resources in helping your awareness of your current symptoms and where to find the best treatment in Australia.

1. Prioritise strength and Power training.

After age 30, women may lose about 3–8 percent of their muscle each decade. The older you are, the faster that muscle goes.

The hormonal decline during perimenopause accelerates age-related muscle and bone density loss and can lead to osteoporosis. Which, as mountain bikers, we really really want to avoid.

So How can we Combat and even Reverse This?

Studies have shown progressive strength and POWER training is beneficial for improving menopausal symptoms that affect muscle performance.

Increases bone mineral density
Positively affects hormonal and metabolic responses such as heart rate, blood pressure and hot flashes and body composition
Increase muscle strength
Improves motor control, balance and muscle coordination
Reduces the risk of falls (both ON AND OFF the bike)
and improves the quality of life.

A smart, progressive strength training program — combined with power training — and eating enough protein for muscle protein synthesis can help not only slow the age-related loss of muscle but actually reverse it in some cases!

To be clear, power is different from strength. Power includes speed; it’s the force you can generate in a short amount of time. Both are important. But, Dr Stacy Sims highlights that power is key, as power fades more rapidly than strength as we age.

The thing about strength training in this chapter however is that muscle is harder to build and harder to maintain during perimenopause and after menopause. This is because estrogen is anabolic, meaning, estrogen improves muscle mass and strength, and increases the collagen content of connective tissues.

When estrogen and progesterone decline during menopause, muscle cells need more stimulation to maintain muscle mass. Muscle cell studies show that when researchers take estrogen away from animals, their ability to regenerate muscle stem cells can drop 30 to 60 percent.

Have you heard the saying, how healthy you are in your 40’s impacts how healthy you are in your 70s? This is because how hard we work to maintain muscle mass, our exercise routine, our nutrition and our stress levels is critical in the menopausal transition to reduce the negative body composition and health changes that happen in the years after menopause.

Experts (like Dr. Stacy Sims) recommend strength & power training at least three times a week. If you already strength train, that’s awesome. Add power training to your strength training days and include recovery days between sessions. Women need more recovery than men so she suggests 2 to 3 days on and 1 to 2 days off.

But even if you’ve never lifted a weight in your life, it’s never too late to start lifting heavy and adding sprints or plyometrics to improve your strength, power, body composition, metabolism, and performance both ON and OFF the bike!

Don’t know where to start? Consider hiring a personal trainer who specialises in training women in this life chapter.

2. My two favourite resources at the moment are Women Living Better and the Austrtalian Menopause Centre.

Women Living Better are helping women Be informed, Take charge, and Live better by helping women Understand how hormonal patterns change in the lead up to menopause and Investigate your symptoms and explore options during this transitional time. https://womenlivingbetter.org/

Austrailan Menopause centre is based in Sydney and we specialise in treating women all over Australia by video, telephonic or Face to Face consultations. These are bulk billed consultations and all doctors are specially trained in menopause. They are advocates for bio-identical HRT. https://www.menopausecentre.com.au/?source=Google&device=c&campaign=18795446135&adgroup&keyword&matchtype&placement&adposition&location=9071791&gad_source=1&gclid=Cj0KCQjw3vO3BhCqARIsAEWblcAVgtkJQmjDVmbMm5KFJPF3I8nNF2F8ZHGf1Fp-gC5CyK9if2Y-OvQaAnkrEALw_wcB
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Want to know my other 4 Tools for navigating menopause and feeling your best? Pre-order the Menopause + MTB guide today which contains powerful strategies to help improve energy, strength, body composition, sleep and recovery, and overall health and well-being! These strategies can help manage or even prevent certain menopause symptoms, and take control over your menopause experience, helping you to enjoy this chapter of your life and get the most out of your biking! We also will discuss the important Do’s and Don’ts of this chapter of life for athletic women e.g like fasting and low carb diets.

You got this,