Team Wilpers

Quick reminder before your next run:
Activation matters. 💥

Give your body a few minutes to wake up before you ask it to perform.

👉 Save this as your pre-run reminder
👉 Share this with a friend who always skips the warm-up 😅

Every athlete has a story, and this one is just getting started.

Peloton rides, local run clubs and the Team Wilpers community helped him cross the finish line of his first sprint triathlon. Now, Justin has his sights set on a 100 mile ride this fall!

Progress like this doesn’t happen overnight; it’s built one workout, one decision, one goal at a time.

Want your win or experience to be featured on our social media? Head to https://zfrmz.com/00NAUkaHlmieNEKo7XV8 and share your story with us.

Hydration = one of the simplest ways to level up your training. 💧

Hydration might seem small, but it plays a huge role in how you feel, perform, and recover.
More energy. Better workouts. Faster recovery.

Coach Jenny’s tip: make it a daily habit, not an afterthought. 💧

Drop a 💧 if you’re on top of hydrating today.

One of the biggest endurance myths?
That cardio alone is enough. 👀

Coach Erin breaks it down:
Cardio builds the engine, but strength training is what keeps it running.

Strength work builds your hips, core, and glutes so you can:
✔️ Run more efficiently
✔️ Stay injury-free
✔️ Go further, faster, stronger

And no, you won’t get bulky. You’ll get durable.

If you want long-term progress and performance, cardio alone isn’t enough.

Have you ever been tempted to skip strength training for cardio?

Consistency isn’t about being perfect every day.
It’s about coming back.

Motivation lulls happen, and they’re often a sign of something deeper (fuel, sleep, recovery).

Miss a day if you need to. Just don’t disappear. 👊

Consistency is what makes you a stronger cyclist. not just where you ride. 🚲

Coach Jason reminds us that sometimes the smartest move is taking your ride indoors. Whether it’s weather, time, or safety, the trainer allows you to stay consistent, efficient, and on track.

The goal isn’t indoor or outdoor.
It’s using both to your advantage.

Blend your training. Stay consistent. Become a stronger, healthier cyclist. 💪

🚲 Share with a cyclist who needs this reminder and save it for when you need it!

Pushing hard is part of the process, but overtraining will set you back fast. ⚠️

Here are 3 signs your body may be asking for a reset:

1️⃣ Resting HR is creeping up
Check your heart rate first thing in the morning using the same method every time. If it’s consistently 5–10 bpm higher than normal, that’s a red flag.

2️⃣ Easy runs don’t feel easy (HR rising)
Your easy run HR should stay fairly steady at the same pace. If it keeps climbing 5–10 bpm higher than your usual effort, your body may be overstressed.

3️⃣ You’re getting sick more often
Frequent illness or slower recovery can signal that your system is run down.

What to do about it 👇
Prioritize rest days or active recovery, dial in sleep and nutrition, and monitor for your numbers to return to baseline. Sometimes you need 3–5 days, sometimes longer.

Overtraining is one of the biggest injury risk factors we see in endurance athletes.

Listen to your body.
A few easier days now > weeks off later. 💙

Save this for your next training block and share with a training partner who always goes a little too hard.

If you run or ride, your strength work should support how your body actually moves.

Coach Ryan breaks down 3 key exercises every runner and cyclist should have in their routine, not just for strength, but for mobility, control, and efficiency.

Because it’s not just about pushing harder.
It’s about how well your body transfers force from your hips all the way down to your feet.

Here’s what to focus on 👇
1️⃣ Prone Hip Car – Builds control and strength through your hip’s full range of motion (hello, glutes 👋)
2️⃣ Pelvic Tuck + Heel Slide – Trains balance between the muscles that push you forward and the ones that reset you for the next step
3️⃣ Split Squat + Heel Raise – Develops strength + stability so the power you create actually translates to speed

Strong, connected movement = better performance and fewer injuries.

💾 Save this for your next strength session
💪 Share with a runner or cyclist who wants to get stronger the right way