What Colorado Springs Women Need to Know About Optimal Exercise and Recovery At Altitude

Only 6% of exercise science research is done exclusively on women, so most of the training advice you've been handed (looking at you, TikTok) was never built for your body. This week Carly sits down with Dr. Marissa Baranauskas, exercise physiologist at UCCS and lead investigator at the 6% Performance Lab, to fix that.

Fair warning: this one's for the women. If you run, climb, ski, or grind the Incline year-round in Colorado Springs, this episode is packed with practical, do-it-at-home science on how your cycle, altitude, fueling, and hormones actually shape your training. (Guys, you can listen too, you'll just learn why she gets to skip the second hike.)

In this episode:

• Why "general" training advice isn't female-specific, and what to do about it
• How your menstrual cycle phase can affect recovery, energy, and performance week to week
• The study showing women's recovery lagged a full day after hard intervals, and when to back off
• Why women desaturate at altitude (hello, 6,000+ ft) and how respiratory muscle training helps
• Losing your period is NOT a badge of honor: amenorrhea and the warning signs to catch early
• At-home hormone monitors (like Mira) and why drugstore ovulation sticks fail active women
• Low Energy Availability, explained (and how to spot underfueling without a lab)
• Perimenopause & menopause: why to prioritize intensity and strength training as you age

Timestamps:

• 00:00 – Meet Dr. Marissa Baranauskas + why this episode is a little different
• 01:00 – The 6% problem: research isn't built for women
• 02:42 – How your cycle phase shapes workouts, energy & recovery
• 05:26 – The study: why women's recovery lagged after hard intervals
• 07:49 – Training at altitude: desaturation & smaller airways
• 11:00 – Respiratory muscle training strategies
• 12:32 – Losing your period isn't normal: amenorrhea & RED-S warning signs
• 17:02 – At-home hormone monitors vs. drugstore ovulation sticks
• 19:23 – Low Energy Availability, explained (and how to check at home)
• 25:48 – Working WITH your symptoms instead of pushing through
• 27:43 – How everyday stress shows up in your cycle
• 29:39 – Perimenopause & menopause: prioritize intensity + strength
• 31:57 – Two things to start doing today
• 34:02 – Marissa's Colorado Springs pick + where to learn more

Learn more / Connect:

• Lab: 6% Performance 
• Email Dr. Baranauskas: mbaranau@uccs.edu
• Springs Pick of the Week: Aravaipa Group Runs

Enjoyed the episode? Leave a 5-star review, share it with a friend, and subscribe on Apple or Spotify. See you next week on Springs and Things!

This episode is for general education, not medical advice. Talk to your doctor about your individual health.