Navigating Menopause on the Trails:

Deborah Young
4 days ago
4 min read

Ladies, let's talk about a natural phase of life that can feel like it throws a wrench in our mountain biking gears: menopause. If you're a rider, you've probably noticed changes in your body, your energy, and maybe even your mojo on the trails. You're not alone! This isn't the end of your riding days; it's just a new chapter, and understanding your body is key to embracing it.

What's Happening in Your Body? (The Short & Sweet Version)

Menopause isn't just one moment; it's a transition that includes perimenopause (the years leading up to your last period) and postmenopause (the time after your last period). During this time, your body's production of hormones like estrogen and progesterone declines. These hormones play a huge role in more than just reproduction – they impact bone density, muscle mass, energy levels, mood, and even how your body handles stress and recovers.

For us mountain bikers, this can translate to:

Changes in energy levels: Some days you feel great on your rides, others, not so much.
Difficulty with recovery: Those intense trail sessions might take a bit longer to bounce back from.
Muscle and bone density shifts: It can feel harder to maintain strength or that spring in your pedal stroke.
Hot flashes and night sweats: These can definitely impact sleep and comfort on the bike.
Mood shifts: Hormonal fluctuations can bring on new emotional challenges.

It's a lot to navigate, and it's completely normal to feel frustrated or confused. But here's the good news: you can absolutely continue to ride strong and enjoy the trails you love!

Your Toolkit for Thriving Through Menopause on the Bike

This isn't about fighting your body; it's about supporting it through these changes. Here are some strategies, often championed by experts, to help you continue to crush it on your bike:

1. Prioritize Strength & Power Training (It's Non-Negotiable!)

As estrogen declines, we become more susceptible to losing muscle mass (sarcopenia) and bone density (osteoporosis). For mountain bikers, this means potentially less power for climbs and less resilience against trail impacts or falls.

What to do: Focus on heavy, progressive strength training (lifting weights!). Think compound movements like squats, deadlifts, presses, and rows. Incorporate power exercises like box jumps (if appropriate) or explosive movements. Dr. Sims emphasizes that heavy lifting is crucial for preserving lean muscle mass and bone mineral density during and after menopause.
Relatable Tip: Think of it as building your personal body armor. The stronger your muscles, the more support your bones have, and the more resilient you'll be to the demands of the trail.

2. Adapt Your Training (Listen to Your Body, Not Just Your Watch)

Those high-intensity interval training (HIIT) sessions might feel different, and recovery might take longer.

What to do: Be flexible. Some days, a steady, enjoyable endurance ride might be exactly what your body needs. Other days, you might still feel up for some harder efforts. Focus on quality over quantity and be okay with modifying your plan based on how you feel that day. Don't be afraid to add more rest days if needed. Recovery needs increase, and pushing through fatigue can be counterproductive.
Relatable Tip: Your body is sending you signals; learn to decode them. If you're feeling drained, pushing through might do more harm than good. A smart rider knows when to push and when to recover.

3. Fuel Your Body Smartly (Nutrition is Your Best Friend)

Your nutritional needs can shift during menopause.

What to do:
- Protein Power: Dr. Sims strongly advocates for higher protein intake for women in menopause. Aim for around 25-40 grams of protein at each meal to support muscle maintenance and repair. Your body needs more to hold onto muscle as estrogen declines.
- Healthy Fats: Support hormone balance and overall health with good fats from avocados, nuts, and olive oil.
- Hydration & Sodium: Due to changes in thermoregulation and fluid balance, pay extra attention to hydration. Dr. Sims often recommends adding a bit more sodium to your hydration strategy, especially around rides, as sweat rates and sodium loss can vary.
- Consider Adaptogens: Some women find adaptogens like Ashwagandha, Maca, or Schisandra helpful for managing stress, energy levels, and hormonal balance during these transitions. Always consult with a healthcare professional before adding supplements.
Relatable Tip: Think of your plate as your performance fuel. What you put in directly impacts what you get out on the trails. Prioritizing protein is like ensuring your engine has the best quality fuel to stay strong.

4. Prioritize Recovery & Sleep (The Unsung Heroes)

Sleep can be disrupted by night sweats or other symptoms, and adequate recovery becomes even more important.

What to do: Create a solid bedtime routine. Manage stress through mindfulness, stretching, or gentle yoga. Consider active recovery like a light spin or walk on rest days. Women in menopause generally need more targeted recovery strategies to help the body adapt and repair.
Relatable Tip: Sleep is where your body repairs and rebuilds. It's not "wasted time"; it's essential training time happening behind the scenes.

5. Connect with Your Community (You're Not Alone!)

Sharing experiences can be incredibly empowering.

What to do: Connect with other women riders. You'll likely find that many are experiencing similar changes and can offer support, tips, and camaraderie.
Relatable Tip: There's power in numbers. Knowing you're part of a community facing similar challenges can make the journey feel much less isolating and much more fun.

Menopause is a journey, not a finish line for your mountain biking. By understanding your body, adapting your training, and nourishing yourself well, you can continue to enjoy the trails, build new strengths, and find immense joy in riding for years to come. Your best rides are still ahead!

Ready to Navigate This New Chapter Stronger Than Ever?

I know these changes can feel overwhelming, but they don't have to sideline your passion for mountain biking. I'm here to help you every step of the way. I specialize in creating personalized training plans that respect your body's unique physiology and goals through perimenopause and menopause. Reach out today – let's work together to help you keep shredding those trails, feeling powerful and confident with every pedal stroke!