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Team Wilpers BODY Series – Ankles and Feet

Hi team! We’re back, and excited to share the next installment of the BODY series. Last month we did a deep dive into hip and pelvis health. We got great feedback and are pleased that you found this information to be so helpful. Today, we look at ankles and feet; how they function in running and what we can do to make sure we’re set up for success.

Leading us through this series are Team Wilpers Coaches:  Carly Graham PT, DPT, FAFS, Emmi Aguillard PT, DPT, FAFS and Ryan Hopkins, founder and owner of SOHO Strength Lab.

Check out the video and accompanying text as we carefully walk you through some game-changing ankle and feet exercises and share the “why” behind the importance of incorporating these into your training routine. 

Part I: Foot and Ankle Function by Coach Emmi

Hey Team. Coach Emmi here @emmiaguillard_dpt. Today I am going to discuss how the ankle & feet function in running. 

When a runner’s foot hits the ground, the ankle and foot joint rotate inward to help absorb the shock of hitting the ground and transfer kinetic energy up the chain. This is referred to as pronation.

When a runner pushes off from the ground, the ankle and foot joints adopt a more rigid lever (think of the new carbon plate running shoes) to maximize the amount of power that is propelling you forward. This is supination.

Having a foot that is mobile enough to pronate AND strong enough to supinate is critical for efficient and injury-free running. 

In the video above (min 0:00-1:07), I demonstrate pronation and supination and how these movements function in running. I encourage you to stand up and give this a try at home.

Do you feel like you might have a foot that’s a little too flexible, or perhaps too rigid? Keep watching as Coach Carly breaks down how to work on improving the mobility in your ankles and feet.

Part II: Foot and Ankle Mobility by Coach Carly

Hi! Coach Carly here from Team Wilpers @carlyg_dpt . I am going to discuss how to make sure to have pronation and supination in your feet and ankles by doing mobility work that reinforces these motions. The exercises in the video (min 1:10-2:42) are great for everyone as a part of a maintenance routine and even more important for those who feel that they have a ‘rigid’ or ‘stiff’ foot.

Just like we encourage daily hip mobility work (TW athletes you know what I’m talking about), the feet and ankles need some love as well. Mobility exercises also ensure that force is properly dispersed during high impact activities – like running!

The first video (min 1:10) gives you two options of ankle and foot MOBILITY exercises to help increase rangesof motion. These are good to do before and after your runs to get your feet and ankles unlocked.

The second video is an ACTIVATION exercise (min 2:00) to help get the deeper muscles in the foot to turn on and support the ‘supination’ movement that happens when you push off. Activating your deep foot muscles is also good to do before and after your runs. It is especially important for those people that think they have a ‘flexible’ foot.

Try out these exercises and let me know if you have any questions. Please share with anyone you know who may have foot issues. Let’s all stay heathy and strong!

Next, Coach Ryan will share some ways to strengthen the feet and ankles. 💪

Part III: Foot & Ankle Strengthening by Coach Ryan

Hey Team, Ryan here @sslryan strength coach for Team Wilpers. For the third part of the TW BODY Series, I am going to explain how to strengthen the foot and ankles. *Keep in mind that FUNCTION (addressed above with Emmi) and MOBILITY (discussed with Carly), are critical components to understand before you strength train.

Foot and ankle strength and stability is important because strength issues of the foot/ankle will be felt up the kinetic chain (knees, hips, lower back). 

To improve these interactions, here are a few exercises to get your feet/ankles strong (min 2:44-3:09).

In the first video, I demonstrate a standing circular calf raise. This exercise is a controlled articulation of the foot and ankle. You want to work both clockwise and counter clockwise on these. Go slowly and really try to feel what is going on as you move. Try to go back and forth for 5 reps each way. 

You can do this exercise as part of your warm-up before training or include it in your strength circuit.

In the second video, I demonstrate the stationary toe tap exercise. There is a dynamic aspect as weight distribution rapidly switches from one foot/ankle to the other forcing you to get strong and rigid upon ground contact. This is a great exercise for runners who want pop and stability through the gait cycle. The trick here is to move almost exclusively through the foot / ankle. Try not to lift and flex the hips much.

Do these just before your running drills, during your run warmup. Try going for 30-60 secs. To build strength, hold smaller dumbbells and do 20-30 reps or so 1x. 

Give these exercises a try. If you are interested in a full Team Wilpers strength program to compliment your training, check out our private coaching services at Team Wilpers Coaching. For questions please send us an email at trainsmart@teamwilpers.com

Thanks team and as always … Train Hard, Train Smart and Always Have Fun!

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Perfecting Your Pedal Stroke

As a cyclist and coach I have developed a love and appreciation for the finer details in cycling, including the pedal stroke. Having ridden with and/or coached riders from beginner to professional, I get excited when I see a cyclist with a beautiful pedal stroke. It looks so smooth and efficient that you start to question whether the rider has to exert any effort at all to turn the pedals over! On the flip side, some pedal strokes look very inefficient if not downright painful. This begs the question, how does one perfect their pedal stroke?

While I have done my fair share of research on this subject, the science and general consensus continually change. Nowadays, we know riders can achieve profound pedal stroke improvements from: 

1) Understanding what constitutes an efficient pedal stroke.

2) Applying mental cues on how to move our bodies properly while on the bike.

3) Being set up properly on our bikes.

4) Continually working on improving our pedal stroke with drills and practice.

Let’s have a closer look!

So, What is the “perfect pedal stroke“? The overwhelming consensus is that there is no perfect pedal stroke that can be applied to every rider universally. Even the pros don’t have a perfect pedal stroke – and that’s okay! As a coach, I have often instructed riders to think of pedaling in circles, but it turns out this advice has some short comings. In fact, striving for a perfect circle is not sustainable, and over time will likely reduce one’s efficiency of movement. The best and most consistent advice I’ve found is to focus on optimizing your economy of movement and your economy of power.

Let’s discuss these last two points: “economy of movement” and “economy of power”. When we think of “economy” we think of total energy expenditure for a given effort. Thus, when one improves their economy, this means that they are spending less energy for a given effort. In the cyclist’s case, we are talking about optimizing movement between the body and the bike. For example, producing the same amount of power with less effort/energy (i.e. “economy of power”).

However, in order to get our bodies working more harmoniously with the bike, we need to start with how we think about moving our bodies while on the bike. Here are two mental cues that can help: 

  • Imagine the motion of scraping mud or gum off from the bottom of your shoe. You will find that this specific movement begins with driving downward from the heel and following through at the bottom of the pedal stroke. This imagery works well for many riders. 
  • Think about executing your pedal stroke the same as you would the front crawl (or freestyle) when swimming. In freestyle, we don’t actually scoop up water in the back of the stroke to propel ourselves forward, just like we should not think of pulling up on the backside of the pedal stroke to create power. Instead, think about initiating your pedal stroke earlier just like in freestyle when we bring the arm back up over the top to complete the stroke. 

Why is a proper bike fit essential to developing a good pedal stroke? This is where things start to get personal. Often you’ll hear me talk about engaging the glutes, relaxing the shoulders and avoid solely relying on the quads for power. This is all much easier to accomplish when you are set up properly on your bike and vice versa. Without proper set up, you may never fully harness the compounding efficiencies that come from using all available muscle groups. For questions about your set up, contact a professional bike fitter in your area or schedule a virtual appointment with a Team Wilpers’ bike fit expert here.

What are some drills that riders can do to improve their pedal stroke? Drills help us reestablish, reinforce and refine proper movement. Here are some simple drills you can include in your training to help improve your pedal stroke: 

  • Spin-ups: I know many of you won’t be surprised to learn that I love spin-ups. A ‘spin-up’ is where you pedal at a high cadence and low resistance for 30 sec to 1 min and focus on using your body to control the pedals and avoid bouncing. Spin-ups are great to do as a drill to get your mind, body and bike working together efficiently and 3-6 of them usually do the trick. I like these because the higher cadence efforts force your brain and body to communicate so that your legs find the path of least resistance to a smoother pedal stroke. I can always tell when my brain and body are not getting along because these will feel really rough haha! 
  • Single-leg Pedal Strokes: If you have taken any of my Low Impact classes at Peloton, you’ve done these. Here you are just focusing on isolating one leg at a time to pedal with. Just like in weightlifting, isolating sides helps you uncover and correct any imbalances and inefficiencies that would otherwise remain muted or too subtle to notice when both sides are working together. You can keep both legs clipped in or even unclip the leg that you are not pedaling with. However, in both cases it is important to keep the hips level in the saddle as if both legs were clipped and being used. I like to do 2-4 sets of one minute or longer on each side. In terms of cadence, I recommend starting slow and then working your way up to higher cadences. 
  • Practice Thoughtfully: Likely the best drill of all is just getting on the bike and riding more. Afterall, more pedal strokes = more practice! But, while you are getting after it, remember to keep working at smoothing out your pedal stroke, especially during warm-ups and cool-downs.

Team, I hope you enjoyed uncovering some of the nuances of pedal stroke! For more practice and tips on perfecting your pedal stroke, please check out my Low Impact classes at Peloton. And to get your fit dialed-in, schedule an appointment with a member of Team Wilpers Bike Fit. Until next time, remember to train hard, train smart and always have fun!

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Strength Training for Cyclists: How to Make It Work

It’s no secret that strength training is beneficial for cyclists. From health benefits such as improved bone density to performance benefits such as improved pedal stroke force production and efficiency, it’s easy to see why cyclists are hitting the weights. 

However, as an athlete and coach, I know that lifting for your sport is very different from lifting for other purposes and if you don’t do it right, both your weightlifting and cycling performances suffer. Instead, the schedules and exercises must complement one another.

To further expand on this topic, I reached out to Team Wilpers in-house applied strength expert, Ryan Hopkins. From middle school athletes to MLB and NFL players, he knows how best to enhance sport performance using strength training. Please see below for our interview Q&A: 

Matt: What are the benefits of strength training for cyclists? 

Ryan: There are primarily two:

1) By building a stronger body using weights, you are better able to handle cycling training load and thus progress faster. I like to think of this as changing your own “stress vs strain curve”. In other words, you experience less strain for a given amount of stress.

2) Strength training puts stress on your body’s neuromuscular connections (think mind to muscle). This stress stimulates improvements in intramuscular coordination and intermuscular coordination. With improved coordination, your body gets more efficient, burning less energy for the same amount of work on the bike.

Matt: Just as the demands of your cycling training should change throughout the year (think “in-season” vs “off-season” training) so should the demands of your strength training. How should strength training for cyclists differ during periods of more intense cycling training vs periods of less intense cycling training? 

Ryan: Great question and what we often see are people trying to achieve everything at the same time. This results in less than optimal performances both on and off the bike. Just like everything in life, it’s about knowing your priorities and when to focus on what. At a high level, when the demands of your cycling training are high, strength training needs to take a back seat…and vice versa. Here are some more specific tips: 

  • During in-season/more demanding cycling training:
    • Focus more on muscle activation vs overload and simply maintaining what was built in the off season.
    • Think low weight, low reps and moderate effort so that the residual fatigue from your strength session does not interfere with your next cycling session.
    • 1-2 days a week of strength training a week is sufficient with low to moderate weights at low to moderate volume.
  • During off-season/less demanding cycling training:
    • As it becomes easier to meet the demands of your cycling training, you can focus your efforts more on strength training volume and intensity. This is when you can really “move the needle” in your strength game prior to your next big ramp up in cycling training. 
    • Think of strength training 3-4 days a week and try to incorporate a blend of higher intensity with volume and load. 

Matt: We often hear that during more demanding phases of cycling training, cyclists are riding hard 3 days a week. When would you have them strength train? Also, would the experience level of the athlete make a difference (i.e. beginner vs advanced)?

Ryan: Just like most things in life, “it really depends” haha. Remember that the end goal is the following: Avoid letting the residual fatigue of the weight session interfere with the rider’s performance in their next workout. More experience athletes tend to recover faster than less experienced athletes. That isn’t “always” true, but something to take into consideration.

For the vast majority of people, getting off the bike on those harder ride days and getting after some minimally invasive exercises while they are still warm makes the most sense. Muscle activation is achieved but also muscular endurance is stimulated given their body hasn’t had much time to recover from the ride. It just should not be very heavy weight. 

However, with stronger athletes that can recover more quickly, you could do the following: 

  • Have them wait 6-12 hours post hard ride and then hit the weights. This keeps the subsequent recovery day still an actual “recovery day” while allowing the athlete to have a little more energy and sharpness to push during the weight session. 
  • Have the athlete do strength training on the day after a hard ride with the same rules applied…not doing so much that they can’t meet the demands of their next session.

Matt: Cycling is a very leg dominant sport. Should athletes only strength train their legs? 

Ryan: True, however you want the athlete strength training the entire body with an extra emphasis on the legs and hips (or lumbo-pelvic region). The gains you are hoping to achieve on the bike include force production and posture. 

Matt: What are 1-2 high value exercises cyclists can do “in-season”? Same question but in the “off-season”?

Ryan: Really some of the high value exercises most specific to cycling would be the same in-season vs off-season but the difference would be in volume and intensity of their application. Here are a few examples: 

  • Romanian dead lifts (single and double leg)
  • Single leg reverse lunges
  • Single leg split squat variations for example having your rear foot elevated
  • Lateral squat walks
  • Isometric single and double legged wall sits

We hope you enjoyed this interview with Team Wilpers strength coach, Ryan Hopkins. If you would like to train or book a consultation with Ryan, please visit us at Team Wilpers.

Have a great day and remember to train hard, train smart and always have fun!

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Team Wilpers BODY Series – Hip and Pelvis

Introducing the Team Wilpers BODY Series. Each installment in this series will focus on a different area or region of the body. We will discuss correct positioning, mobility and show you strength exercises that will help increase performance and keep you injury free.

This month we look at the hips and pelvis. Leading us through this series are Team Wilpers Coaches: Carly Graham PT, DPT, FAFS, Emmi Aguillard PT, DPT, FAFS and Ryan Hopkins, founder and owner of SOHO Strength Lab.

Check out the video and accompanying text below as we carefully walk you through some game-changing hip and pelvis exercises and provide the “why” behind doing so.

Part I: Pelvis Positioning by Coach Carly

Hey guys, it’s Carly. In the photo above, you’ll see an optimal hip/pelvis position demonstration. Notice how even a slight variance in hip angle (an inward or outward tilt) can lead to big changes in posture. The goal is to find that “neutral” position and move in and out of it smoothly and with control. 

One of the main functions of the pelvis is to absorb shock during movement and provide stability to surrounding muscles. Being aware of your pelvis’ position and making small, corrective adjustments throughout the day can pay dividends over time. Stiffness, due to poor posture or limited mobility, can lead to decreases in flexibility, pain and even injury. 

Get to know your pelvis by practicing the movements I demonstrate in the video (min 0:00-0:30).

Part II: Hip Mobility by Coach Emmi

Hi team, Emmi here. It is very important to understand  the way the pelvis is designed to move.⁣⁣ It is designed for MOBILITY in all three planes of motion: front to back, side to side, and rotationally. ⁣

First, you will see me demonstrate hip flossing. Make sure that your pelvis is what is moving, not your low back or thigh. ⁣

Second, I demonstrate hip CARS. These should be slow and controlled. This exercise is very important for joint mobility and neuromuscular control of your body’s movement in all directions. ⁣
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Pelvic mobility and control is critical for proper form and mechanics in running, cycling, and swimming! Demonstrations in video (min. 0:30-1:40).

Part III: Hip Strengthening by Coach Ryan

Coach Ryan here. We round out this installment with some hip strengthening exercises. Hip strength is very important in running and cycling because this region is essentially our engine. Maintaining pelvic orientation with respect to the ribcage is essential for encouraging optimal function up and downstream of the pelvis (think shoulders and legs).⁣
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First, I demonstrate a low load, hip bridge march. This is an exercise where we develop strength and endurance of pelvic musculature and awareness of hip position. This emphasizes coordination of the posterior chain and the hamstring’s interaction with the underside of the pelvis.⁣

You can do this exercise as part of your warm-up before a training session, or, included in your strength circuit. I like to go back and forth for 20 reps (10 per side) with a 2 second up, 2 second down tempo.⁣
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Second, you’ll see me do the slow march. This exercise focuses on developing the muscles of the hip that are located on the front of our body (quads, hip flexor complex) and is critical when it comes to maintaining proper pelvic positioning.⁣ The slow march is perfect for a comprehensive warm-up or in a strength circuit. I like to go for 1 minute per round with a 2-3 second pause per rep.⁣ Demonstrations in video (min 1:40-3:41).

Give these exercises a try. If you are interested in a full Team Wilpers strength program to compliment your training, check out our private coaching services at Team Wilpers Coaching. For questions please send us an email at trainsmart@teamwilpers.com

Thanks team and as always … Train Hard, Train Smart and Always Have Fun!

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Q & A with Team Wilpers Bike Fitter, Pedro De Arriba

At Team Wilpers we are passionate about helping athletes achieve their fitness goals. For cyclists, a good place to start is ensuring athletes feel good on their bike. A comfortable rider is a happy, strong and confident rider. With this guiding principle, we have assembled a team of experts to conduct virtual bike fittings. What was once thought of as service for expert and professional cyclists, a bike fit can now be done in the comfort of your own home. For more information click here. 

We sat down with Team Wilpers’ Bike Fitting extraordinaire, Pedro De Arriba, based out of Gran Canaria, Spain, to help us answer 5 of the most frequently asked questions about bike fitting. Pedro has worked with thousands of cyclists, from beginners to pros, and brings over a decade of bike fitting experience and biomechanical cycling research to every fit session.

TW: We have a lot of questions come in about knee pain. Can you elaborate on your experience with this?
PA: Poor bike positioning can definitely lead to knee pain and this is something we discuss quite frequently. Fortunately, this is also one of the easiest things to fix. When your knee is properly aligned and tracking correctly, you are more likely to have a pain-free ride. Additionally, proper positioning allows you to build strength in the musculature around the knee, thus preventing future injury.

TW: Do I need a bike fit if I am not experiencing any discomfort?
PA: Yes. It’s always good to check that everything is ok. Sometimes it’s difficult to read your own body and a professional “check-up” can help discover things you may not notice until it’s too late. If you’re spending a lot of time in the saddle, being proactive is definitely the way to go. 

TW: How often should I have my position checked?
PA: My suggestion is to reach out to your bike fitter once a year. Physical changes are ongoing and expected. Body weight fluctuations, strength gain or loss, imbalances due to a new job, flexibility limitations, injuries – all these things come into play. Additionally, when introducing any new components (seat, shoes, pedals, etc) or a new bike you would want to touch base with your fitter.

TW: How exactly does a virtual fitting work and how should I prepare for my bike fitting appointment? 
PA: Appointments are conducted via FaceTime or the video platform of your choice. We will call you on the day and time of your appointment at the phone number you provide.

It’s important to set yourself up in a space that has good lighting and sound. Prepare to have your camera on a stable surface with a good view of yourself both on and off the bike.

We will spend time discussing your physical issues, goals and equipment, then watch you ride. Next, we’ll make adjustments to your position and finish with a follow up email summarizing the changes and issues we addressed. 

Here are some tips/reminders for your fitting session:

-We need to see you both on and off your bike from head to toe. 

-On the bike, we’ll need to see you from the side. Off the bike, we’ll need to see you standing up as well as laying down.

TW: What tools should I have on hand?

PA: Please make sure you have the proper tool required to adjust the cleats on the bottom of your cycling shoes.

 

To book a virtual fitting with Pedro or any of our amazing fitters, visit https://teamwilpers.com/services/bike-fit.