RESOURCES
Books
You can access up-to-date information about recommended books via the 4Five+ online Zotero Library. https://www.zotero.org/groups/4553667/4f_books/library
4Five+ Members can borrow many of these books from the 4F Library – pop over to the Members Only page to see more information.
We welcome recommendations and donations of books about women’s health, fitness, nutrition etc.
Websites
Menopause
Members of the Australasian Menopause Society Limited (AMS) are doctors and other health care professionals who each have a special interest in women's health in midlife and menopause and the promotion of healthy ageing.
To help you find a doctor who is right for you, the AMS has assembled this search feature of AMS Members who:
have a special interest in women's health in midlife and menopause, and the promotion of healthy ageing, and have requested to be included on the list.
Jean Hailes for Women’s Health
Many excellent resources, including:
Feisty Menopause - Menopause Guidance for Active Women
podcasts, articles, community
Run by NZ doctor Linda Dear, the mission is to “To empower and support women throughout their Perimenopause and Menopause enabling them to achieve optimal Health and Well-being”
Great videos, podcasts, useful links, and other resources
You can subscribe to a monthly newsletter, or follow on Instagram & Facebook
Training & Exercise
bicycling.com - Everything You Need to Know About Menopause and Cycling
triathete.com - 8 Surefire Strategies to Train and Race Strong Through Menopause
trainingpeaks.com - Menopause and Training
Quick and dirty tips - What Type of Exercise is Best During Menopause?
Nutrition
endurancesportsnutritionist.co.uk - Female Endurance Athletes: Staying Healthy During Menopause and Beyond
PositivePause - health, food tips
Examine.com Examine is the largest database of nutrition and supplement research on the Internet.
The Gut Health Doctor - recipes & more
Equipment
Bicycle Rolling Resistance - tyre reviews
Bike Gear Calculator - gear ratios
DC Rainmaker - tech reviews
Podcasts & Programs
Mikkipedia is an exploration in all things health, well being, fitness, food and nutrition. I sit down with scientists, doctors, professors, practitioners and people who have a wealth of experience and have a conversation that takes a deep dive into their area of expertise. I love translating science into a language that people understand, so while some of the conversations will be pretty in-depth, you will come away with some practical tips that can be instigated into your everyday life.
Oxygen Addict - Menopause Special
In this special episode, we discuss the menopause with exercise physiologist Dr Stacy Sims and other special guests. You'll hear first hand from Kona qualifiers, ultra runners and outdoor lovers who talk openly about the impact the menopause has had on their life and their sport. Listen out for tips on diet, and training. If you are a coach and work with older female athletes, there's plenty of useful advice in the show too.
For active, performance-minded women who aren’t willing to put their best years behind them. It’s time to break the silence and get past the stigma of what you can accomplish as an active woman in your 40’s, 50’s and beyond. We’ll talk about how to optimize your physiology, maintain your fitness, and harness your power!
Episode 308: Nutrition with Renee McGregor, featuring extracts from our recent Live stream event "Fuelling the Endurance Athlete". Renee specialises in relative energy deficiency in sport, eating disorders, the female athlete, athletic health and performance. Her clinical practice and knowledge are supported by extensive experience working in both clinical and performance nutrition including the 2012 Olympic Games London, 2016 Rio Paralympic Games, and the 2018 Gold Coast Commonwealth Games. Renee is the best-selling author of the “Fast Fuels” training series and “Orthorexia, When Healthy Eating Goes Bad”.
Dr Linda Dear, a menopause specialist who works in Tauranga, New Zealand. Linda is the founder of Menodoctor; a specialist menopause clinic that also provides education, support, and resources to women who are wanting to know more about perimenopause and menopause.
The Truth About Menopause with Myf Warhurst
On 2 May 2023, a special Catalyst program, aired on ABC and examined a life stage shared by more than half the population.
“There’s so much confusion, negativity and stigma around menopause”, says Myf Warhurst. “What I want to know is, what exactly is happening in our bodies as we move through menopause?”
Research Articles
Below is a taster of just some of the articles collated in the 4Five+ Research Group Zotero Library. Many thanks to 4Five+ member Donna Stephenson for kicking off the collation of the collection. The Zotero Research Group is private and accessible to 4Five+ Members - details on the Members Only Page.
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Osteoarthritis associated with estrogen deficiency https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2787275/
Perimenopause: From Research to Practice, Nanette Santoro. Published Online: 13 Apr 2016 https://doi.org/10.1089/jwh.2015.5556
Effects of Estrogen Replacement and Lower Androgen Status on Skeletal Muscle Collagen and Myofibrillar Protein Synthesis in Postmenopausal Women, Mette Hansen, Dorthe Skovgaard, Søren Reitelseder, Lars Holm, Henning Langbjerg, Michael Kjaer . The Journals of Gerontology: Series A, 67(10), October 2012, Pages 1005–1013, https://doi.org/10.1093/gerona/gls007
Exercise modality and physical fitness in perimenopausal women, Eur J Appl Physiol (2009) 105:739–747, DOI 10.1007/s00421-008-0956-7, https://www.researchgate.net/publication/23670330_Exercise_modality_and_physical_fitness_in_perimenopausal_women
Menopause: Highlighting the Effects of Resistance Training, November 2010, International Journal of Sports Medicine 31(11):761-7 , DOI:10.1055/s-0030-1263117 https://www.researchgate.net/publication/47702032_Menopause_Highlighting_the_Effects_of_Resistance_Training
Resistance training for hot flushes in postmenopausal women: A randomised controlled trial, May 2019, Maturitas 126, DOI:10.1016/j.maturitas.2019.05.005, https://www.researchgate.net/publication/333099461_Resistance_training_for_hot_flushes_in_postmenopausal_women_A_randomised_controlled_trial
Effects of a higher acute protein intake post muscle-damaging exercise on muscle recovery in older female endurance runners, https://hdl.handle.net/10289/12809
Changes in muscle mass and strength after menopause, M.L. Maltais, J. Desroches, I.J. Dionne, J Musculoskelet Neuronal Interact 2009; 9(4):186-197 https://www.researchgate.net/profile/Mathieu-Maltais/publication/40042376_Changes_in_muscle_mass_and_strength_after_menopause/links/55b8b72908aed621de06eb64/Changes-in-muscle-mass-and-strength-after-menopause.pdf
The Effects of Collagen Peptide Supplementation on Body Composition, Collagen Synthesis, and Recovery from Joint Injury and Exercise: A Systematic Review.” Khatri, Mishti, et al. , Amino Acids, vol. 53, no. 10, Oct. 2021, pp. 1493–506, https://doi.org/10.1007/s00726-021-03072-x
Apps
WILD.AI - facilitates training for your life stage and hormonal cycle. Integration with training apps & devices, coach add-in, training & nutrition recommendations
FITRWOMAN - facilitates training around your hormonal cycle. Integration with training apps, coach add-in, training & nutrition recommendations, references
MYFITNESSPAL - nutrition tracker. Integrates with many training apps
EASYEATDIARY - nutrition tracker
BALANCE - balance app allows you to track your symptoms, access personalised expert content, download a Health Report©, share stories in the community, participate in research, and lots more.
Sporting Organizations
Sport Integrity Australia - Check your substances
The following organizations offer a variety of memberships and insurance coverage. Please visit their websites to decide which is best for you. You can find a quick summary of options here:
AusCycling represents over 52,000 members across BMX, BMX Freestyle, Cyclo-Cross, E-Sport, Mountain Bike, Para-Cycling, Road, Track and Lifestyle (recreational and commuter) riding throughout Australia…
4Five+ is affiliated with AusCycling, and is the preferred provider of cycling insurance.
AVCC [Australian Veteran Cycling Council]
The Australian Veteran Cycling Council Inc (AVCC) was formed in 1991 to cater for the interests of mature aged cyclists throughout Australia…anyone turning 30 years of age or more in the calendar year may apply for membership through an affiliated club. Those who join are provided with one of the cheapest and most comprehensive insurance covers within Australia with riders covered for both racing and training.
In WA, West Coast Masters Cycling Council is affiliated with AVCC and runs ¬40 races per year. Trial riders can have 2 races with free entry, free transponder hire and free insurance:
WestCycle is the peak body for cycling throughout Western Australia and a representative voice for all bike riders. We are an incorporated non-profit organisation with an independent Board of Directors. Our dedicated team strives to develop, promote and enact positive change state-wide…
Calendars
Here are some links to calendars to help you plan your activities.
4F+ TeamUp Calendar
This incudes 4F racing, riding, training and out-of-lycra events. It also captures selected cycling events by other organisations. Use the iCal feed to view through the calendar app of your choice.
https://ics.teamup.com/feed/ks9vnaqpahsavrqc65/0.ics
AusCycling Calendars
Calendars for respective disciplines are listed on the AusCycling website. Do confirm event details with organising clubs. Not all local events are listed.
WestCycle
This includes WestCycle events and other selected WA Cycling events
https://westcycle.org.au/events/
ATTA
WA time trial event calendar
https://www.atta.asn.au/events