In this episode of The Athlete's Compass, Tenille Hoogland joins the discussion to share her expertise on training for women in perimenopause and menopause. With a rich background as a professional triathlete and coach, she dives deep into how hormonal changes impact performance and training. The episode covers practical tips for adapting workouts, the importance of prioritizing health, and how mindset plays a key role in thriving during this transition. Tenille emphasizes the need for women athletes to listen to their bodies, adjust expectations, and use training as a tool for empowerment, all while balancing life’s other stressors.

• Adaptability in Training: Hormonal changes during perimenopause and menopause affect performance, requiring athletes to modify their approach to training.
• Prioritizing Health: Long-term health and well-being should be the foundation of any endurance training, especially in mid-life.
• Mindset Matters: Athletes should cultivate a growth mindset to navigate the unpredictability of hormonal shifts and physical performance.
• Nutritional Adjustments: Increasing protein intake and maintaining a balanced, colorful diet is crucial for women in this stage of life.
• Listen to Your Body: Being attuned to daily changes and knowing when to push or rest is key to successful training in perimenopause.
• The Importance of Strength Training: Incorporating strength and conditioning helps combat muscle loss and keeps athletes feeling strong.

• Hormones, Health and Human Potential: A Guide to Understanding Your Hormones to Optimise Your Health and Performance Dr Nicky Keay
• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.