Trained too hard for the Century? What now?

Tuesday, May 23, 2017

By: Dr. Jon Henry

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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 sees patients in Green Bay and Manitowoc. For appointments, call 920-288-5555 in Green Bay or 920-682-6376 in Manitowoc or request one online.

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BayCare Clinic,, is the largest physician-owned specialty-care clinic in northeastern Wisconsin and Michigan’s Upper Peninsula. It is based in Green Bay, Wisconsin. BayCare Clinic offers expertise in more than 20 specialties, with more than 100 physicians serving in 16 area communities. BayCare Clinic is a joint partner in Aurora BayCare Medical Center, a 167-bed, full-service hospital. Follow BayCare Clinic on Facebook and Twitter.