February 2013 News

February 2013


Functional Weight Training

Have you been organizing your weights to transfer to your goals? Yes, lifting weights is good but many struggle to fit it in and then when they do it really isn’t transferable! What are you not good at, what do you want to be good at, what do you need to be able to do, etc need to be the questions you ask. Would guess many of you don’t need to lift an object off of your chest that weighs a lot so why would you do a bench press laying down with a bar or on a machine?! Being able to stabilize and have good core strength is about the most important for those interested in endurance sports or just being able to shovel some heavy snow. Then depending on what you want to be good at, you will probably want to consider leg and arm movements that create more strength and neuro alignment to increase output/power/speed. Depending on your risk of injury, some faster movements that simulate your sport are very important if you want to improve your speed. By doing more and more speed work in your sport can become too much but by supplementing weight training you can expect new gains!! So start to think when you organize your routine, have a session(s) with a Personal Trainer and/or sign up for TFP’s Functional Weight Training Classes.

February Special


Exercise Metabolic Rate(EMR) Assessment – Buy 1 get 1 free- tests must be in February, back to back appointments, 2 different people and 1 or both of the 2 must have never done an EMR before

Buy Salt Stick Plus and Salt Stick get 1 of each Powerbar Gel Free. Samples of Powerbar Gels are available in the sample bowl until they run out.



Register for clinics here



Aquatic Pursuit

Sundays 7am Starting March 24th Mundelein Park District
Register here
The Fitness Pursuit staff administers a group swim program similar to Master Swim Programs. This programs is structured to be prepared for summer triathlon swimming. The program is held at Mundelein Park District Pool.  Sessions usually last 8 weeks. Information and registration can be done from the Mundelein Park District website. You can sign up at any point of the program and be prorated as long as there are spots. Park Dist rule.
This will fill up!


Recovery Clinic

Sun Feb 17th 3-5pm

The Fitness Pursuit will present on recovery modalities. You will not want to miss this one! Massage Therapy, self massage, stretching types, icing, heat, vibration training and Recovery Boots.


Feeding the Endurance Athlete

Tue March 5 730-830pm

Come learn from Dietitian Glori and Coach Matt about how to shop and cook to feed yourself of significant other that does endurance sports.




Bike Improvement Challenge- Dec 26th-Feb 28th

So many say they want to be faster on the bike. Here is the challenge:

-Do a Compu Trainer Time Trial in Dec with calibration measuring with in .2

-Buy 1 dotFIT BCAA, 1 Apex or dotFIT Amino Powder & 1 stimulant(dotFIT Workout Extreme or dotFIT NO or APEX NO) by Dec 28th

-after you buy your supplement package you can register for free for additional rides on the Compu Trainer designed by Coach Matt, rotating between Wattage Power Building, Hill Repeats and Race with Drafting

-Do a Compu Trainer Time Trial in Feb with calibration measuring with in .2

-be 3% or more improved in watts, get what you bought FREE


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


TFP Night @ M&M Cycles

Thur Feb 21st 530-830pm

Come talk to TFP Coaches, M&M Sales Experts and Bike/Parts/Accessory Reps. Great chance to see some of the best stuff out there. If you are ready to buy a custom bike, new bike and/or gear their will be a nice discount!

 TFP Take Over Plan

TFP Take Over was designed to allow TFP to come together an 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
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. Reach Out & Run 5k
Sat April 20th (estimated)
Registration should open early 2013WHY?
1-to get TFP running fast early in the year
2-to challenge TFP to push hard
3-compare to past since TFP has done this many years
4-show local runner 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 18th Tue 6pm
3. Pleasant Prairie TRI/Du
Sun June 22nd & 23th
Registration is openWHY?
1-to get TFP racing multi-sport early
2-offers Kids TRI, 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

April Super Summer Speed Run Program & Triathlon Training Program

Swim Challenge


Dietitian Services

Welcome Dietitian Glori Weinert!  She will work with many of TFP’s programs and work 1:1. She is a great addition to help TFPers understand how to organize and feed the body to reach your goals. 1:1 is $65/hr.


TFP is Hiring

-Massage Therapist-Need 1

-Personal Trainer/Coach that can teach Swimming to all ages-Need 1

Contact Coach Matt if you are interested or know someone