4 Tips for a Successful Marathon Taper

The New York City Marathon is 40 days away (but who’s counting 🙂 ). That means about 30 days of training and 10 days of taper. For those of you running NYC or another fall marathon, here are a few ways to navigate these final weeks of training:

-Your main priority now is getting to the start line healthy, rested and excited!!Resist the temptation to overdo it or overtrain. No, now is not the time to add in a new strength program. And if your knee has been hurting for a few days, skip the workout and let it rest. In the final weeks, less is more.

-Trust the plan and have confidence in your training. Worrying if you should have done something different will only cause unnecessary stress. Your friend is running longer runs than you? It’s ok. That is their training. Know that YOUR training is right for YOU.

-Treat your remaining long runs as dress rehearsals for the big day. Practice running at the same time of day as the race, determine the best pre-race breakfast and fine tune your fueling strategy. It might sound silly but test out your outfit and shoe / sock choice during one of your long runs. Suprise chafing on race day is a total buzz kill.

-Celebrate the journey, the sacrifices, the miles logged and the memories made. Getting to the starting line is an accomplishment in and of itself. Be proud of how far you’ve come.

Team Wilpers Bike Fit Review by Amy Jay of @gofastmommy

Thank you @gofastmommy for sharing your Team Wilpers Bike Fit experience, from how to schedule & how it works to the results. Please see Amy’s review below:

Does my Peloton look different to you? I FINALLY got a proper bike fitting done with Team Wilpers and YOU GUYS it’s incredible. I feel so much more secure and comfortable on my bike now and my pedals glide in full circles like butter hah. PLUS, and I know some of you will be super proud of me, I learned how to make clipping out so much easier now!!

I know so many of you are probably curious about how my fitting went so I am going to summarize here. I scheduled online at teamwilpers.com. After you pay you can read the bios and availability of all the fitters and schedule. I went with @bikefitdwayne and he was amazing – he took lots of time with me was so helpful, knowledgable and patient. I did my fitting using ZOOM and it took just over an hour. After making sure my camera was in a good position my fitter asked me lots of questions about riding and injury history and then watched me perform stability exercises and assessed my feet for imbalances.

Next we adjusted my cleats. We adjusted them to use my metatarsal system better, we later readjusted the right side so that my knee would track over my feet on the bike.

We the raised my saddle so that more of my muscles would engage during rides and to keep my pelvis more stable too. We also pushed the saddle forward to get my knees over pedals better. We raised my handlebar a lot to make my reach more effective and comfortable.

Then we worked on pedal technique to involve my glutes, hamstrings, calves and core better. We also discussed positioning cues and drills to engage more muscles, increase my power and keep me injury free.

The result? I feel so much more in control of my ride on the bike now- with these adjustments I honestly feel like this machine was custom built for me, which is pretty cool. I have been in a PR rut for quite some time and I’m sure with this new positioning and cueing my output and love of the bike will continue to soar!

Have you gotten a TW Bike Fit? If so, what results have you seen?

Triathlon Series Part One – Tips From the Pros

Triathlon season is here! Whether you are jumping into your first triathlon or are looking to take your talents to the highest level, Team Wilpers is here to guide you.

Our triathlon coaches are literally pros; between them claiming hundreds of professional wins and podium finishes from around the world. But, they will be the first to point out that they started out just like many of you: overwhelmed, not knowing how to clip in and out of bike shoes, unsure about gear, nutrition and what workouts to do and when. 

We put together this series to address your concerns and to help you envision yourself participating and enjoying triathlon. Our coaches, Bec Wassner, Laurel Wassner and Jenny Fletcher are excited to share their very own real-life experiences and helpful tips they’ve picked up along the way. In this first series, we will share practical advice for schedule management, learning to love swimming and choosing your bike gear.

Coach Bec: Weekly Scheduling

One of the biggest challenges triathletes face is how to fit in training for 3 sports on top of a job, a family, and a life! That’s where Team Wilpers comes in to help balance things out, and of course, make it fun!

The key to planning a schedule for a busy athlete is to emphasize QUALITY and CONSISTENCY. Make the most of your time with well-planned workouts designed for efficiency and results. Indoor riding/running and coach Matt’s classes are perfect for this.⁣

As for consistency, keep the big picture in mind. Try not to get overwhelmed about fitting everything in. Remember, the biggest gains occur when you can string together workouts not just day to day, but week to week and year to year. ⁣

Coach Laurel: Learn to Love Swimming

Swimming is new for many triathletes and it can be intimidating and frustrating.  Coach Laurel shares some tips on how to spice up your swim session and learn to love swim days.

  • Do a mix of distances, speeds, and strokes⁣. This keeps you engaged and builds a better strength profile.
  • Recruit friends to join you! This is great for accountability (this is how I first met @mattwilpers). Plus, you can incorporate partner swim drills which are both fun and effective.
  • Relax, breath consistently, and let go of any expectations and comparisons to the lane next to you. ⁣⁣⁣
  • Use swim toys like pull buoys, paddles, snorkels and kick boards to help with technique, strength and endurance. Again, fun and highly effective.
  • Have a snack waiting for you when you finish – trust me on this one 😉
  • On swim focus days, make swimming your first workout of the day. ⁣Trying to hit times after a bike ride is hard and frustrating. On the flip side, an easy swim is a great idea after a hard ride or run. ⁣⁣
  • Smile, say hi to your lane mates and come up for air. Taking short breaks at the wall to chat or take a sip of water helps bring your heart rate down and prepares you for the next interval.⁣⁣⁣
  • If your set includes intervals without much rest, stay positive, stay strong and power through. Remind yourself it will pay off in the end.

Coach Jenny: Gear

Triathlon gear can be overwhelming to say the least. With not just one, but three sports to contend with, I recommend doing your research and talking with other triathletes as much as possible. Listen to other athletes’ “must haves” and decide for yourself if you see the alleged benefits. In the beginning, borrow or rent items that you might not have. This helps you get a feel for what you like (and don’t like), so you’ll be ready when it’s time to purchase new gear.

Keep an open mind. Triathlon is unique because there is so much more that goes into it than just “who is the fastest”. Moving effortlessly through three disciplines will present new challenges and may leave you doubting your initial gear choices. Be open to trying new things and new strategies as you progress through the sport.

Make sure you train with the gear that you are planning on racing in. There’s nothing worse than a gear fail on race day, especially if it could have been avoided. Know what you’re working with and be familiar with all the components of your equipment.

Below is a list of CYCLING gear that I currently use. I’ve had the opportunity to try lots of different products, so I definitely know what I like.

  1. BIKE
    • Triathlon bike: Specialized Shiv – fast, aero and comfortable
    • Road bike: Specialized Tarmac SL7 (the same bike that Matt rides).
  2. SHOES
    • The S-Works 7 Road Shoes –  very comfortable and durable. They have a wide toe box which allows for your foot to spread out and can help with neuromas and metatarsal pain. 
  3. SUNGLASSES
    • Oakley Encoder – chic and designed for athletes. Oakley also makes great bike helmets.
  4. BIKE KIT
    • Santini – A family owned Italian brand run by women. Very well made, luxury and durable cycling clothing.

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!

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. ⁣

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).⁣

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.⁣

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!

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.