Coaching Female Riders
December 2009
When coaching any rider, it is important that you deal with them as an individual and that you develop an understanding of how they respond to training, what equipment is most suitable or what type of coaching approach is likely to be most effective. When coaching female riders, you must account for physiological, psychological and anthropometrical factors that differ from male riders. In this months' CPD article, performance issues affecting female riders will be addressed.
Physiological
Because of differences in lean body mass, red blood cells and physique, the aerobic capacity and performance of female riders tends to be lower than male riders of similar relative ability. Furthermore, the proportion of energy derived from fat relative to carbohydrate during exercise is higher during exercise in females than in males, which potentially could mean that females fatigue less quickly during endurance exercise.
The menstrual cycle can have a significant or a minimal impact in a female rider's cycling training and performance. Therefore, you may wish to question your rider to identify if she has identified any pattern in this regard. If so, training prescription can be planned to take the menstrual cycle into account; however, you should be aware that it may take time to identify the most effective strategy. In circumstance where your rider's performance is significantly impacted by the menstrual cycle, it is appropriate to refer her to her GP or a specifically trained sports medicine practitioner who may be able to suggest a suitable intervention, pharmacological or other.
The Female Athlete Triad refers to the interrelationship between energy availability, menstrual function and bone mineral density (ACSM: The Female Athlete Triad, 2007). As rider weight is important to cycling performance, many riders may restrict energy intake to reduce or keep their weight down. Especially with female riders, if energy intake is below energy requirement, it could result in an eating disorder, loss of or missed periods and reduced bone mineral density. By monitoring rider performance regularly and questioning your rider sensitively, especially during periods of high training load, you may prevent or minimise the risk of factors related to The Female Athlete Triad. It is preferable that any weight reduction programmes within the training plan are designed by an appropriately trained nutritionist, if it is agreed that such a programme would benefit performance. You must refer your rider to her GP or a specifically trained sports medicine practitioner if you suspect any issues relating to The Female Athlete Triad. Developing an excellent relationship with your rider may allow you to discuss such sensitive issues openly. For any prescribed treatment to be effective for the rider, it must be integrated within the training plan as it may include increased energy intake and/or reduced exercise load/intensity and psychotherapy.
During pregnancy, riders must check with their doctor before engaging in training. Moderate aerobic type cycling is likely to be beneficial; however, higher intensity exercise is likely to increase core temperature, reduce oxygen availability and reduce glycogen availability all of which are unlikely to be beneficial to the foetus. Pregnant riders should always ensure that they are adequately hydrated and that they avoid exercising in hot or humid conditions.
Anthropometrical
Differences between males and females pelvic bones are quite pronounced and for this reason female riders should be directed towards women-specific designs. An ideal saddle should adequately support the rider, minimise pressure on the genetalia and allow free pedalling movement. Poor saddle selection may result in friction, bruising, hygiene issues and discomfort to the rider. It should be noted that a wider or more padded saddle does not necessarily mean that it will be more comfortable or suitable.
Women also tend to have shorter torsos, shorter arms, and longer legs than males. Furthermore, hands and feet may be smaller and shoulders narrower. Because of this, it is recommended that females use specifically designed frames, handlebars and brake/gear levers as a male specific bike may not handle as well and be less comfortable.
Psychological
There is generally believed to be an interaction between sex hormone levels and behaviours such as mood state and cognition. Females usually have higher levels of oestrogen, which is viewed as a comfort hormone, and lower levels of testosterone which is associated with aggression. Hormone levels are altered during menstruation and pregnancy and you should be aware of how this may impact on your rider.
As a coach, how you communicate with your riders is the most important aspect of the coaching process. Generally female riders are more responsive to coaching than males and they respond better to positive qualitative feedback rather than on results, performance times or critical feedback.
Summary
When coaching female riders, it is important to consider physiological, anthropometrical and psychological factors which differ from male riders. You must, however remember that all riders are individuals and that your coaching should reflect these differences regardless of the gender of your rider.
