How to have a bloody brilliant race day

We always say “you can perform on any day of your menstrual cycle”… And that is absolutely true: you CAN perform on any day of your cycle.

But sometimes it might take an extra few steps to turn potential into an actual performance.

As an athlete on the GB rowing team and working as part of The Well HQ team, I’ve had more education than most on managing my menstrual cycle for sport.

I know that a healthy, regular menstrual cycle is a vital sign of health. But I also know that means I’ll sometimes get my period on race day, like I did at Women’s Eights Head of the River Race this year.

And that can be an extra faff to add to a race!

These are a few of the ways I manage my period on race day to ensure that I can perform on any given day of my cycle…. Including the bloody ones.

Heat + painkillers

I know the first day of my period comes with period cramps, back pain and heavy bleeding. Left unchecked, the cramps can wake me up in the middle of the night, make me think I have some kind of back injury… So heat and painkillers are the first line of defence for me.

For me, a mix of ibuprofen and paracetamol takes the edge off, and then a hot water bottle helps with the rest. Often I’ll drive to training or to the race with a hot water bottle tucked in the top of my leggings.

I take painkillers like I would any of the other supplements for race day. I also try to time taking them so that I can have some first-thing in the morning, and then take another full dose an hour before racing in order to ensure maximum effectiveness during the race.

My period is pretty healthy and regular, so if I know it’s on the way I’ll take some painkillers before I go to bed in order to avoid being woken up in the night by period pain.

Coaches tip: have a “back up bag” with period products and management strategies available that you take to races.

Packing the night before

Race day is a busy one, and your period can be one more thing to handle!

I always like to pack my kit bag the night before any race, but it’s particularly important when I’m on my period just to reduce the stress in the morning, lower the risk of period brain fog getting the better of me and to give a bit of extra time for a relaxed start to race day.

Dark kit for the pre-paddle

On my period, I’ll pick darker AIO + Leggings for our pre-paddle before racing. It reduces stress and means I won’t need to worry about any leaks showing, especially on heavier days.

Coaches tip: some teams might be happy in light coloured kit (like The Red Roses) some might opt to switch to something darker (like The Lionesses). Neither is right or wrong, but it’s definitely worth starting the conversation with your women’s team and club to find out what the athletes’ feelings are and what adjustments can be made.

Extra snacks and hydration

During the luteal phase, women can burn between 100 to 300 extra calories per day. I definitely feel that: before my period and on my period, I often get a little extra hungry, so packing some extra high-carbohydrate snacks for pre-racing can help to keep me fuelled all day long.

On a similar note, it’s important to keep an eye on hydration: dehydration can lead to headaches and worsen cramping and bloating on your period. Plus there’s the extra fluid loss from bleeding. It’s always worthwhile taking extra care over your hydration on your period!

Athlete tip: women’s bodies run on carbs, at every phase of the cycle. Ensuring we are properly fuelled for every training session with carbohydrates is essential to maintain proper health and training adaptations. Adding an electrolyte or a sports drink can help to replenish salts that have been lost sweating during training and make it more hydrating.

Keeping comfortable

There are loads of ways to manage periods. Personally, I love my Nixi Body underwear for off the water and between sessions. Whilst out rowing I’ll either use a tampon if it’s a heavy day, or if it’s a lighter day or coming to the end of my period then I’ll just risk a bit of blood on my rowing kit – most of my race suits are black or navy on the bottom so blood definitely won’t show up.

Plus, for something like WEHORR, the splash we are getting from Tideway is definitely harder to handle than a little bit of blood!

Athlete tip: try different options and pick something that you’re comfortable with. Although we learn about pads and tampons in school there are tons of different options for female athletes managing their periods. Shop around and test out some different products to find one that will work best for you.

Tracking

The most important thing I do to manage my period on race day actually happens all month long: tracking my cycle!

Tracking is the only way to be prepared to get the most out of yourself on any given day of your cycle. Knowing and understanding what’s happening inside my body enables me to get the most out of it on any day of my cycle.

So… what’s the checklist for a bloody brilliant race day?

• Track your cycle
• Know your body
• Prep for your symptoms
• Go for it!

PS – Over half of my WEHORR crew were on their period during our race this year… And we won. By the biggest margin since 2023. I’d say that’s a bloody brilliant race!