February News 2015

February 2015

Run Fast

Run Faster

How would you like to run faster? Not too many would say no right. So how do we do it?

RUN ENOUGH- are you putting in enough time? Run only athletes need to be at least at 25-30miles a week. Triathletes seem to need 15-20 at a minimum. The time improves technique, conditioning and strength.

RUN FAST- simple concept but many forget. You have to spend time running 1-4minutes at or near max pace. If you are new to this build up. If you are seasoned, use the 5% rule to set your max pace. For every 50% drop in distance/time you have the ability to run 5% faster pace.  Total number of minutes will depend on recovery ability, other training and goals.

RUN LIGHTER- the less you weigh really helps pace you can do. If you run only there is almost no minimum but a Triathletes needs to consider ability in swim and bike. Get your fat measured to help you understand where you are. Then be careful with planning to bring fat level down so it aligns with your training.

RUN CLEANER- technique can help you reduce your drag or slowing affect. Having balance from head to toe, landing on the right part of the foot and having a forward arm swing will help you not slow you.

February SPECIAL


$70 for Run Gait Analysis and Video Taping with Coach Matt*


$60  Run Training Package =  Gatorade Endurance Powder + dotFIT Workout Extreme + dotFIT Amino Boost*

WHY?-Gatorade to fuel the body with calories and electrolytes. Workout Extreme to give you a caffeine preload to help increase your output in intense workouts. Amino Boost to help your tissue recovery faster.

*Check or cash only 


Register for clinics here

Restorative Yoga

Feb 15 7pm- Audrey

With training and racing creating a lot of stress on the body, come to this gentle Yoga session to promote recovery.

Run Faster

Sunday Feb 22nd 6-730pm

Come to understand what make someone fast at running. You will also get an assessment of why you are the speed you are and how  much faster you could be.

Pace & Heart Rate Run Training Clinic

Tuesday Feb 24th 730-9pm

Come learn about pace and heart rate training so you can understand how to apply to your training.

Youth Compu Trainer

Saturday Feb 28th 2pm

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

Youth Swim & Run

Saturday Feb 21st 3pm

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.


Coming Soon

February Bike Clinics

Program for Youth & Seniors

Program expansion plan for Spring

Run Month- February CHALLENGE

Are you ready to improve your run? Here is the challenge:

-Register & pay for 4month challenge or just run month

-Buy dotFIT Pre/Post, dotFIT Workout Extreme and Gatorade Endurance

-Do 1 run a week at TFP

-Do 2 of “Matt’s Run” workouts

-Log runs on staff door

-Every week do a run that included 3miles in low Zone 3 & log pace on staff door

-attend 1 of 2 run clinics, no cost

-complete all of this, you will be put into a raffle for 5 Personal Training Sessions

Bike Month- March CHALLENGE

Are you ready to improve your bike? Here is the challenge:

-Register & pay for 4month challenge or just bike month

-Buy dotFIT Pre/Post, dotFIT NO and Powerbar Perform

-Do 1 self rental a week at TFP at no charge

-Do 2 of “Matt’s Wattage” Group Rental Workouts at no charge

-Log total bike minutes per week on staff door

-Every week do a 30sec all out effort on terrain & log ave watts on staff door

-attend 1 of 2 bike clinics, no cost

-complete all of this, you will be put into a raffle for 5 Personal Training Sessions

DROP 20-40

Mondays 10weeks starting March 16th 6-730pm


Tuesdays 10weeks Starting March 17th 10-11:15am

Weekly weigh in, education, log paper and online reviewed, workout and results. DotFIT armband and maintaining online account required. Available at TFP.

If you are ready to lose 2-4lbs, plan to sign up early March!

Running 101

6pm Tue March 10, 17 & 24

Runs, technique, gadgets, pacing & data downloading review

Tri Training

Saturdays 630am March 28-August 1

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.


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 Pleasant Prairie Sprint TRI on June 21. 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.


May 2-June 13


Begin to Run

Program is designed for those that don’t run, can’t run non stop and are ready to do it. Program will gradually prepare you to run 3miles for July Grayslake 5k. Each week will have a workout and education items. A weekly training plan will be provided. New running shoes are required.


May 4-June 29


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.



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

-Personal Trainer & Endurance Coach-need 1-2

Thank you for the referrals!!! New offerings to come;)

WE produce some amazing results together!

Contact Coach Matt if you are interested or know someone.