Article Two - Tuesday 30th May 2023
Leveraging Our Athletes' Menstrual Cycle Data: A Strategic Framework for Delivering Our Coaching.
By Jody Warrington
Leveraging Our Athletes' Menstrual Cycle Data: A Strategic Framework for Delivering Our Coaching.
By Jody Warrington
In article two we take you through a live video demonstration of how we track our female's menstrual cycle and use this information to formulate our monthly training strategy.
Article One - Tuesday 25th April 2023
The physiological factors which contribute to the success of female endurance athletes.
By Jody Warrington
The physiological factors which contribute to the success of female endurance athletes.
By Jody Warrington
Endurance sports such as distance running, cycling, and triathlon require a combination of physical and mental attributes, including cardiovascular fitness, muscular endurance, and mental toughness. Historically, endurance sports have been dominated by men, but in recent years, women have made significant strides in these sports, achieving success at the highest levels of competition.
One factor that may contribute to the success of female endurance athletes is their muscle fibre composition. Research has shown that female endurance athletes tend to have a higher proportion of type I muscle fibres compared to male endurance athletes. Type I muscle fibres are more suited to aerobic endurance activities because they have a higher capacity for oxygen uptake and energy production through aerobic metabolism. This means that female athletes may have a natural advantage in endurance sports due to their muscle fibre composition.
In addition to muscle fiber composition, hormonal differences between men and women may also contribute to the success of female endurance athletes. Studies have found that females tend to rely more on fat as a fuel source during low-to-moderate intensity exercise than males, potentially due to higher levels of estrogen which may enhance the use of fat as a fuel source. This may give female endurance athletes an advantage in events that require sustained effort over long periods of time, such as ultramarathons or Ironman triathlons.
In addition to muscle fiber composition, hormonal differences between men and women may also contribute to the success of female endurance athletes. Studies have found that females tend to rely more on fat as a fuel source during low-to-moderate intensity exercise than males, potentially due to higher levels of estrogen which may enhance the use of fat as a fuel source. This may give female endurance athletes an advantage in events that require sustained effort over long periods of time, such as ultramarathons or Ironman triathlons.
However, it should be noted that while muscle fibre composition and hormonal differences may provide a natural advantage to female endurance athletes, success in these sports also requires extensive training, proper nutrition, and mental toughness. Female endurance athletes must put in countless hours of training to build their aerobic capacity, muscular endurance, and mental resilience. This includes long hours of running, cycling, or swimming, as well as strength training and flexibility work to prevent injury and improve overall fitness.
Proper nutrition is also critical for female endurance athletes, who require a high intake of carbohydrates, protein, and healthy fats to fuel their training and recovery. Female athletes may need to pay extra attention to their iron and calcium intake to prevent deficiencies that can impact athletic performance and overall health.
Proper nutrition is also critical for female endurance athletes, who require a high intake of carbohydrates, protein, and healthy fats to fuel their training and recovery. Female athletes may need to pay extra attention to their iron and calcium intake to prevent deficiencies that can impact athletic performance and overall health.
Finally, mental toughness is essential for success in endurance sports. Female endurance athletes must be able to push through pain, fatigue, and self-doubt to achieve their goals. This requires a strong mindset, resilience, and the ability to stay focused on the task at hand, even when the going gets tough.
In conclusion, the success of female endurance athletes is a combination of natural ability, extensive training, proper nutrition, and mental toughness. While differences in muscle fiber composition and hormonal factors may provide a natural advantage to female athletes, success in endurance sports requires hard work, dedication, and a passion for pushing oneself to the limit. Female endurance athletes continue to break barriers and achieve success at the highest levels of competition, inspiring a new generation of athletes and demonstrating the incredible power of the human spirit.
In conclusion, the success of female endurance athletes is a combination of natural ability, extensive training, proper nutrition, and mental toughness. While differences in muscle fiber composition and hormonal factors may provide a natural advantage to female athletes, success in endurance sports requires hard work, dedication, and a passion for pushing oneself to the limit. Female endurance athletes continue to break barriers and achieve success at the highest levels of competition, inspiring a new generation of athletes and demonstrating the incredible power of the human spirit.
Key Scientific Studies
1. "Muscle fiber type composition differs between bodybuilders and endurance athletes.
This study compared muscle fiber type composition between male and female bodybuilders and male and female endurance athletes. The researchers found that male bodybuilders had a higher proportion of type II muscle fibers compared to endurance athletes, while female bodybuilders had a similar muscle fiber type composition to female endurance athletes.
2. "Sex differences in muscle morphology of the knee flexors and knee extensors"
This study examined sex differences in muscle morphology of the knee flexors and extensors in a group of young adults. The researchers found that females had smaller muscle cross-sectional area and lower muscle volume compared to males, but had a similar muscle fiber type composition.
3. "Gender differences in muscle fiber characteristics of the vastus lateralis in older adults: an ATPase histochemical study"
This study looked at gender differences in muscle fiber characteristics in older adults. The researchers found that older women had a higher proportion of type I muscle fibers compared to older men, which may contribute to the higher relative endurance capacity of older women.
4. "Sex differences in muscle metabolism and substrate utilization during endurance exercise"
This study compared muscle metabolism and substrate utilization during endurance exercise between males and females. The researchers found that females relied more on fat as a fuel source during low-to-moderate intensity exercise compared to males, potentially due to differences in hormone levels.
5. "Sex differences in muscle fiber recruitment and fatigue during sprint cycling"
This study investigated sex differences in muscle fiber recruitment and fatigue during sprint cycling. The researchers found that males had a higher proportion of type II muscle fibers and a greater capacity for carbohydrate oxidation, which may contribute to their greater peak power output during sprint cycling. However, females exhibited less fatigue during repeated sprint cycling, potentially due to their higher reliance on fat as a fuel source.
This study compared muscle fiber type composition between male and female bodybuilders and male and female endurance athletes. The researchers found that male bodybuilders had a higher proportion of type II muscle fibers compared to endurance athletes, while female bodybuilders had a similar muscle fiber type composition to female endurance athletes.
2. "Sex differences in muscle morphology of the knee flexors and knee extensors"
This study examined sex differences in muscle morphology of the knee flexors and extensors in a group of young adults. The researchers found that females had smaller muscle cross-sectional area and lower muscle volume compared to males, but had a similar muscle fiber type composition.
3. "Gender differences in muscle fiber characteristics of the vastus lateralis in older adults: an ATPase histochemical study"
This study looked at gender differences in muscle fiber characteristics in older adults. The researchers found that older women had a higher proportion of type I muscle fibers compared to older men, which may contribute to the higher relative endurance capacity of older women.
4. "Sex differences in muscle metabolism and substrate utilization during endurance exercise"
This study compared muscle metabolism and substrate utilization during endurance exercise between males and females. The researchers found that females relied more on fat as a fuel source during low-to-moderate intensity exercise compared to males, potentially due to differences in hormone levels.
5. "Sex differences in muscle fiber recruitment and fatigue during sprint cycling"
This study investigated sex differences in muscle fiber recruitment and fatigue during sprint cycling. The researchers found that males had a higher proportion of type II muscle fibers and a greater capacity for carbohydrate oxidation, which may contribute to their greater peak power output during sprint cycling. However, females exhibited less fatigue during repeated sprint cycling, potentially due to their higher reliance on fat as a fuel source.
