April News 2016

April 2016

 tribike

Bike’s key components

Whether you want to bike fast, with less fatigue, for fun and/or family fun there are some common components to practice. Biking is one of the most common life long activities you can pick as an adult and has been around for generations.

Here are the key components:

-make sure bike, helmet & gear are safe with risk of serious injury

-strong legs increase speed

-learning to do higher cadence tends to equal faster

-ride to your skill level around others for safety

-proper fit helps prevent injury and increases speed

-doing targeted intervals are crucial to getting stronger and preparing for your event distance

-do drills that encourage full pedal stroke

April SPECIALS

SERVICE

Buy 5 Hours Personal Training Sessions Get 1 Free Hour Session*
Regular Personal Training Sessions have been connected to some of the highest rates of success and health .

PRODUCT

$80 BIKE Package= 1 Personal Bike Session on the Compu Trainer Spin Scan & 1 Compu Trainer Rental to work on Spin Scan *
Many are surprised once they see they don’t know how to pedal in a complete circle. Is this keeping you from being as fast & powerful as you could?
 
*Check or cash only 
 
 
 

CLINICS

Register for clinics here

Youth CT

Saturday April 23rd 11:00am

Bike training for youth ages 6-14 to help them understand how to work different efforts, technique and TRI talk

Youth Swim & Run

Friday April 29th 4:00pm

Lets have some off season fun & a workout for our juniors, ages 6-14. Girls in STC first. Boys running first. For the swim they need suit, towel, goggles & need to be able to swim or stand up in 5ft of water. For the run they need to be dressed for the temps for being outside for 20min.

Youth R0ad Bike Workout

Saturday April 30th 11:00am

Bike training for youth ages 6-14 to help them understand how to work handling, shifting, braking, mounting, stoping, intensity and TRI talk

Bike Mechanics

Saturday April 23rd 11:00am

Coach Matt will help you understand the basics to keeping your bike running smoothly and safely on the road and some quick checks you can do before you even go for a ride. Don’t be that person with the noisy bike or the bike that breaks down!

Fueling Endurance Training

Sunday April 24th 7:00pm

Come talk through All distances training & racing of TRI, DU & Run,  so you know what hydration, salt, calories and what products to set up your fueling plan. Product Discount after clinic

Coming Soon

Youth offerings

Summer Schedule

TFP Take Overs:

Little change per feedback & assessment

Cary Half Marathon- March 20th, register on Dec 31st at 6am =  this gets everyone running early in the year and encourages a lighter runner

Grayslake 5k- July 16th, registration will open soon= this will allow speed training after Cary along with supporting our City’s race

Wauconda Youth TRI- July 23, registration will be soon=this allows for more TRI Training to target a local race

Wauconda Sprint or Olympic or Relay TRI- July 24, registration will be soon=this allows for more TRI Training to target a local race

 Triathlon Training

Saturdays 6:30am-8:15am April 2nd-August 20th

Designed for those who are trying to go fast, ready for intense sessions and for those that appreciate experienced coaches finding more ability in them. Workouts will vary from single sport, to brick workouts and will vary location not too far from TFP. All abilities are encouraged. Must be able to swim 5min non stop, have a road or TRI bike and be able to run 4miles.

Super Summer Speed

Tuesdays 8:45am & 6pm April 5th-September 27th

Proven results! Program will be laid out systematically to increase running pace with various speed workouts like fartleks, intervals, hills and tempo. Program will include weekly running suggestions to work toward season goal. All levels are encouraged to sign up. Must be able to run 4miles. Will have 8:45am option to do either it or 6pm each week on Tue.

I Can TRI

Saturdays June 25th-July 16th 830am

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 location not too far from TFP. Program will prepare you for the Wauconda Sprint TRI on July 24. Each week will have a workout and education items. A weekly training plan will be provided. Goggles, swimsuit, bike, helmet and new running shoes are required.

TEAM TFP Discounts

TFPers get discounts on many items

Something Brewing-remind at check out(fyi they will know if you are lying as they workout at TFP)

M&M Cyclery-remind at checkout(fyi they will know if you are lying as they workout at TFP & Coaches work there)

Recovery Pump-email coach Matt to get code

Rudy Project-email coach Matt to get code

Xterra Wetsuits-email coach Matt to get code

Spri Products-email coach Matt to get code

dotFIT Home Shipping-set up account at www.dotfit.com

Under Water Video Taping

Here is your chance to be able to hear and see what you are doing with your swim stroke. Set up a session with staff for your video taping.

Fee is $80/hr

You get the files from the session.

Rentals @ TFP

Rentals can be done at TFP. This means you get use of the facility but without coaching

STC Swim Lane-times will be posted on the Registration page. $15 per person per hour.

How they work-show up at your time, you get to use 1 lane, have suit, towel and goggles and you may use the timers

Compu Trainer-options are when CT or Yoga is not happening and when staff is at TFP, which is most of the other hours. Email Matt to reserve a rental. $15 per person per hour

How they work-show up 10-15min before to set up, you get use of the room for 1hr, let coach know what type of terrain or wattage course you want, set up your bike, have fuel for your ride, after you have warmed up enough to calibrate, let coach know to calibrate you, calibrate, coach will start you and then clean up after yourself.

Treadmill-options for a treadmill on that not so nice day outside/you want to hit those pace intervals and when PT clients are not using the treadmills. Email Matt to request a time. $10 per person per hour

How they work- you get to use the treadmill for 1hr, you can use 1 or more fans if available, you can open door if reasonable, have fuel needed for run and clean up after yourself.

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TFP IS HIRING

 

-Sport Psychologist-looking to add a resource to athletes to help them handle the mental piece–need 1

WE produce some amazing results together!

Contact Coach Matt if you are interested or know someone.