Trained too hard for the Century? What now?
Tuesday, May 23, 2017
If you've overdone it while training for the BayCare Clinic Century Bayshore to Lakeshore bike ride, it's OK to take time to recover before going back out to train.
Listen to your body and know your limits. If you start your next ride before you’re completely recovered, you’ll only grow more tired and gain less from each workout.
Take some time and try the following to get your body ready to bike again:
Rest: This doesn’t just have to be relaxing with an ice pack for aches or pains, though this does help. You can still get out and bike. Just do so slowly. Keep power and resistance levels low.
Get a massage: Following hard training days, a massage will increase circulation and will improve muscle function. Inflammation also will be reduced.
Refuel: Take the time to replenish lost nutrients. This can boost your energy and repair muscles.
Sleep more: When you sleep, your body produces hormones that are necessary for recovery. Healthy adults should aim for seven to nine hours of sleep per night.
When you’re ready to go again, stick to your plan. Training too hard can lead to injury or burnout. You can afford to go easy.
Dr. Jon Henry is a Board Certified orthopedic surgeon with a subspecialty board certification in sports medicine, practicing since 2001. Dr. Henry received his medical degree from UW-Madison Medical School and then completed an orthopedic surgery residency in Syracuse, NY and a sports medicine fellowship at The Ohio State University. Learn more about Dr. Henry here.