April 2013 News

April 2013

Eat to Win!!

So many try to create rules to follow all day long. Well, that works if your activity level/metabolism is about the same all day long, but I am pretty sure that is the average TFPer with long workout days, intense workout days, double workout days and then off days. Can you really eat the same way 5x’s a day, ah, I bet you end up being hungry  more than not and your stomach blows up often if you try to! As you workout harder/hotter, you need to lower the fiber, fat, protein and possibly the quantity to reduce the GI distress and help increase stores after the workout. Then as you shift all the way to low level of activity, you need to lower the carb and sugar so you don’t get hungry leading to feeling the need to eat more than you are burning and possibly limit the muscle glycogen stores from battling insulin secretions.

Now a long with understanding this shift in the day, week and training phases of the year, you have to have some grasp of total calories needed hence why many TFPers use the Bodymedia Armband to help them determine their calorie burn for the day.  If you don’t have one, then the average female will burn about 1800 cal and average male 2600 cal with no workout and normal level of activity.  So if you are lighter or heavier, you will have to account for that. Then every 400m, 3miles of biking and 1mile of running burns about 100cal. If you are lighter or heavier than average, then it will affect the bike a little and the run a lot.

Now winning will happen if you care enough to do a little math and do your best selecting foods you know the amount of calories and percentage of fat, protein and carbohydrates along with fiber and sugar contents. You will reach your goals of having energy, feeling perfect, managing weight, performing, controlling  hunger, staying calm, etc.


April Special

SERVICE

Get a bike tune up in April and get 50% off of TFP Bike shorts or Bibs.
 
PRODUCT

$10 for 1 of each dotFIT bar and 1 of each Powerbar Energy Blast.

 
 
 

CLINICS

Register for clinics here

TRI Training Plan

Sunday April 7th 7-8pm

FREE to those signed up for TRI Training or I-CAN-TRI. This clinic will be about figuring out how to set up a weekly plan for the season you have set up, whether it is 1 or 5 triathlons and how much and how hard to swim, bike, run, weight training weeks out to the week of your races. This clinic will help you put it all together from your training groups, partners and your past conditioning so you can have the year you want!

Registration is currently open

RUN Training Plan

Sunday April 14th 7-8pm

FREE to those signed up for Super Summer Speed. This clinic will be about figuring out how to set up a weekly plan for the season you have set up, whether it is 1 or 5 races from 5ks to ultra distance, how to decide the mileage and intensity along with weight training weeks out to the week of your races. This clinic will help you put it all together from your training groups, partners and your past conditioning so you can have the year you want!

Registration is currently open

Lake Swim Clinic

Monday June 10th 6pm at Grayslake Beach

Are you looking to improve your lake swim skills and/or want some extra swim group training? You will learn how to deal with group starts, exits, drafting, sighting and issues that you may be faced with.

Registration will open April 28th 9pm.

Lake Michigan Swim Clinic

Thursday July 11th 6pm leaving from TFP, return at 845pm

Are you doing a TRI that will have a swim in Lake Michigan or want some extra swim group training? You will learn how to deal with Lake Michigan, group starts, exits, drafting, sighting and issues that you may be faced with.

Registration will open April 28th 9pm

 

 

TFP Fitness Resale- April 20th 10:30-230

TFP will host a Fitness Resale of cloths and gear of all ages on Sat April 20th from 1030-230pm. Starting April 12th Fri TFP will start collecting new or gently used gear and cloths that you don’t fit in anymore or barely used. Drop them off near the front door in the collection bin. Proceeds of the Resale this year will go toward helping equip the Junior TRI Program with uniforms and gear to help them in training. Other than going through your gear and cloths that you know you don’t use them all and getting them to TFP we also need help with set up on Fri April 19th from 530-730pm and manning the sale on Sat April 20th from 10-4pm. Email Matt if you can help. Please spread the word!!!!

 

Run Improvement Challenge- Feb 18-April 19

So you think you know how to push the run….. Here is the challenge:

-Do a treadmill assessment at TFP by Feb 28th

-Assessment is at 1% incline, 14min for women and 12min for men with the assessment to get as far as you can in the time, so run as fast as you can with out holding on or jumping off!!

-Buy 1 dotFIT Pre/Post, 1 dotFIT Joint Plus, 1 dotFIT NO and 1 Powerbar Recovery by Feb 18th

-every week you will be asked/allowed to do “Matt’s” Treadmill workout at TFP, workout will be posted on office door, recovery weeks will follow Preseason Perfection weekly layout and reserving your treadmill must be done with Coach Matt no more than 10days ahead of time

-every week you will be allowed to do 1 treadmill rental at TFP to help you stay cool from hot club treadmill runs and safe from nasty weather and to be accountable to getting runs in, max of 1 hour and reserving your treadmill must be done with Coach Matt no more than 10days ahead of time

-Do a re-assessment from April 4-19th

-Improve by .07mile, get what you bought FREE

Swim Improvement Challenge- April 22-June 19

So you think you know how to push the swim….. Here is the challenge:

-Do a pool swim assessment by April 28th

-Assessment is 1000 meters or yards non stop swim as hard as you can go for time.

-Buy 1 TFP Swim Cap, 1 TFP Sweatshirt and 1 Pool Personal Training Session by April 28th

-Get 50% off TFP Swim Clinics that you register and pay during this challenge

-Get 50% off TFP Super Swim Speed Program

-Weekly Swim workouts will be posted

-Do a re-assessment from April June 10-19th

-Improve by 15sec or more, get 1 TFP Longsleeve T-shirt, 1 TFP Shortsleeve T-shirt & 1 Lake Personal Training Session

TFP Sunday Bike Schedule

 

April 7th830am Matt & LauriTeam Ride
April 14th830am Matt & LauriEndurance Ride
April 21st830am LauriEndurance Ride
April 28th830am Matt & KelliTeam Ride
May 5th830 Matt & LauriRace Ride
May 12th630am Matt & LauriTeam Ride
May 19th630am MattEndurance Ride
May 26th630am LauriEndurance Ride

Team=no drop, drafting, road bike recommend and some pushing for about 40miles total

Endurance= Zone 1/2 work, drafting is optional, time trial bike recommended and distances will vary from 20-56+

Race= upper Zone work, no drafting, time trial bike recommended and 56miles will be encouraged

 TFP Take Over Plan

TFP Take Over was designed to allow TFP to come together and show their pride and ability to the local races along with some good ole fashion competition between its athletes! TFPers will often do other races in large numbers but these will be the 3 we ask you to highly consider. Make note in your calendar now.After assessing past years take overs and local event schedules that TFPers tend to follow for various goals. Coach Matt with collaboration with coaches and athletes has chosen the events.
1. Cary Half Marathon
Sunday March 17
Registration will open and close on Dec 31st at 6am
WHY?
1-to get TFP running early
2-to get TFP running enough miles early
3-to challenge TFP
4-to show the local runners a TFP Take Over
5-to encourage TFP to get to race weight early in the year to handle this
distance and hills
6-to give focus to the Preseason Perfection Running Program TFP runs from Jan 5- the Sat before
2. Take a Step for Kids
Sat April 20th–5k, sign up for 5k
Registration is open.WHY?
1-to get TFP running fast early in the year
2-to challenge TFP to push hard
3-compare to past 5k pace
4-show local runners a TFP Take Over
5-to continue to encourage race weight through going fast
6-to give a initial focus to the Super Summer Speed Running Program to
start March 19th Tue 6pm
3. Pleasant Prairie TRI/Du
Sun June 22nd & 23th
Registration is openWHY?
1-to get TFP racing multi-sport early
2-offers Olympic TRI, Sprint TRI, Sprint DU & Kids TRI
3-compare to past results
4-to show local multi-sporters a TFP Take Over
5-to give focus to Junior TRI Club, Tri Training Program & I-Can-Tri program, TRI Clinics &
Junior TRI Clinic Series

 

 

Coming Soon

Clinics- bike, run, transition and race fuel.

 
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I-Can-TRI

May 2nd-June 22nd

6-7pm Thursdays

830-930am Saturdays

Designed for those who are trying to complete their first TRI and/or are still new to the sport. Program will help you feel prepared and conditioned enough for race day.Workouts will vary from single sport to brick workouts and will vary in location but not too far from TFP.

Registration is open

Super Swim Speed

May 19th-July 14th at Grayslake

330-430pm-Experienced/Fast

430-530pm-Beginner/Slower

Designed for those that want to get faster at Lake Swimming. Workouts will work on hard intervals to push you to improve where most don’t on their own.

Registration will open Sun April 28th at 9pm

 

TFP is Hiring

-Massage Therapist–looking for someone that understands how to manage the demands an athlete has on their bodies—need 1

-Personal Trainier/ TRI Coach- looking for physical ability to be able to keep up and push clients and assist with TRI, Swim, Bike & Run programs/clinics—need 1-2

**Both can have current clients they want to locate to a studio space or no local clients.
Staff at TFP works as a TEAM vs their own business!

WE produce some amazing results together!

Contact Coach Matt if you are interested or know someone