February News 2016

February 2016                            


Run’s key components

Whether you want to run fast, far and/or injury free there are some common components to practice. Running is one of the most injury ridden activity and oh so crucial to consider these as you go through your run training.

Here are the key components:

-20% more is ok with weekly mileage or intensity or a combination of them both

-know your past as you can only expect a little more from week to week with interval and workout paces

-losing weight affects your run by about 3sec per mile per pound and possibly more the further you go

-incorporating stability & strength training is crucial to find off injury and to increase performance

-building up miles is very helpful but 55miles seems to be the point where this is no more return

-running in different shoes is wise to keep body conditioned to different and to allow shoes to dry

-running on different surfaces is also wise to keep body conditioned to different

-maintaining intervals of some sort is helpful to maintain fitness, strength and speed

-incorporating recovery attics like massage, foam rolling, massage, recovery workouts, compression, etc are helpful to help you heal faster



$75 per Metabolic Test- Exercise( run, bike & elliptical) or Resting*
In 10 years TFP has never recieved a deal so we are now passing this on to you all! TEST NOW!! Find out if your nutrition (75% determining) and training (25%) is paying off vs wasting time or risky!


$100 RUN Package= 1 dotFIT Pre/Post + 1 dotFIT AminoBoost + 4 Zyms + 4 Powerbar Gels + 4 Gatorade Chews  *
Package is set up to support run training with PRE for pre, Zym to help give electrolytes and develop fat usage during shorter runs, gels & chews to help fuel longer or intense workouts and Amino to aid recovery.*
*Check or cash only 


Register for clinics here

Self Massage/Gentle Yoga

Sunday February 14th 3:30pm

This clinic is about exploring ways to stretch your body and your brain at the same time. The key to effectiveness is ensuring the brain/body feel safe (stable) in chosen movements. Once our brain feels safe, it can bring more attention to your work-out regime. By bringing attention to the movements, you ignite new patterns of learning. This means, taking back control of your body. We were not meant to just coast through life having to deal with pain and injury or lack of mobility. This clinic will help our body and brain function better together. You will learn different stretches that can be done in combination with the self massage techniques for areas of the body that suffer most from tightness and strain due to training (no yoga experience necessary).

Perfecting Your Run

Sunday February 21st 2pm

Come to learn how to improve your technique, stability, strength, training plan and nutrition to take your run performance to the next level.

Youth Swim & Run

Saturday February 20th 11am-12pm

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 CT

Friday February 26th 5pm

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

Training Plans- understanding how to use Training Peaks & your devices

Sunday March 6th 7pm

Ready to get organized for 2016 but you don’t know what you are looking at with in Training Peaks and your devices.  Bring your questions and devices!

Metabolic Tests- understanding the data

Sunday March 13th 7pm

Come learn why it is so important to test your resting and/or exercise metabolic efficiency, understand how daily nutrition and your training affect the results and understand how this will impact not only your training, body composition but your risk for disease if you don’t change.

Coming Soon

Senior offerings

Youth offerings

Summer Schedule

Free 60min Massage at TFP to anyone that does a “TRI” at TFP. To earn your massage you must:

-do a rental of TFP Swim Training Center
-do a rental of The Fitness Pursuit Comu Trainer system
-do a rental of a Treadmill
-pay for each of the rentals
-post on the staff door what your best 1min effort was for swim 100/yd pace, best 1min bike watts and best 1min run pace.
-rentals must be completed by March 15 2016
-massage must be used by May 1 2016


Off Season Monthly Challenges


Pay $100 or Buy EMR or RMR, dotFIT Multi-Vit and Lean MR

Month Includes-Weekly Weigh In, Weekly Food Log Review in dotFIT.com and 2 Body Fat Assessments.

Goal-to reach your body composition goal, feel better and perform greater.

Challenge include logging water, food, weight and exercise the whole month. All those that do are put into the monthly drawing.


Pay $100 or buy dotFIT NO7 & Aminoboost

Month Includes-free treadmill rentals, Matt’s weekly workout and 12min(mens) or 14min(womens) assessment

Goal-to improve run ability and prepare for 2016 events

Challenge include logging weekly mileage, completing Matt’s Run and both assessments. All those that do are put into the monthly drawing.


Pay $100 or buy Goggles & Underwater Swim Video Session

Month Includes-free STC rentals, Matt’s weekly workout and 5min assessment

Goal-to improve swim ability and prepare for 2016 events

Challenge include logging weekly yardage, completing Matt’s Swim and both assessments. All those that do are put into the monthly drawing.


Pay $100 or buy dotFIT Pre/Post & CT Spin Scan Session

Month Includes-free CT rentals of Matt’s weekly workout and 1 Spin scan session a week

Goal-to improve bike ability and prepare for 2016 events

Challenge include logging weekly mileage, completing 1 of Matt’s Rental Rides a week, 1 Spin Scan Session a week and both Time Trials. All those that do are put into the monthly drawing.

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

Preseason Perfection

Tuesday 845am & 615pm(Terrain/Hill run) AND Saturday 8am(long run)

Program will focus on being run prepared for 2016. The program will focus on being prepared for the Cary Half Marathon on March 20th but not a requirement. Along with the Sat 8am longer run and/or skill work will be during a weekly Tuesdays 845am and/or 615pm. We are making sure you are really ready!

Aquatic Pursuit

February 7-May 1 Session

Sundays  6:50am

At Mundelein Park District Pool

Program has 4 lanes in 25yard pool. 4-6 people per lane by speed/ability. From Sept to May the workouts will progress in distance. The fall will have skill & drill focus. Winter speed & power development. Spring speed & endurance development. I have been leading large adult swim programs for 13yrs. I am confidence you will see yourself improve & be prepared for 2016!!
Register here if you have an account. If you don’t have an account you need to contact the park district.


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.


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.

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.



-Personal Trainer-looking to add a diversely skilled person that can coach swim, bike, run and weights

-Yoga Instructor-looking to add an instructor that understands endurance athletes

-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.