July News 2016

July 2016

believeBelieve BUT

You have trained through the elements of winter, rain and now heat. It is time to hit the summer events that you have plan
ned for months to do. Trust in your training and believe in yourself. The event won’t feel easy. Just think of the hard intervals, probably harder than your race effort, so find that place to continue. you should know what the right effort is by now.

But believing without a sense of target is dangerous. Like throwing a dart without looking! As you train look at all your data and symptoms. Decide what the right effort is and how to fuel it. BUT again, you may have to change plans, not quit, but look at what the body is giving you and make an honest to your soul decision to go with what you are getting. Heck it may be even better than your target. See the current target and keep with it. This is how to manage your event wisely!



Buy 5 months of Training Plan get 1 Free Month*
See how Coaching through Training Peaks will keep you motivated, accountable and achieving your goals.


Buy TFP Gear Item get Zym Free= Every TFP Gear(hat, shirt, Tri Top, Sweatshirt, etc) you get a 2 tubes of Zym of your choice FREE*
Lets show off our pride & keep you hydrated and replacing your electrolyses lost in the summer heat!
*Check or cash only 


Register for clinics here

 Transition Clinic

July 16 11am
Jones Island
By Coach Lauri

Strength Training and Conditioning for Young AthletesStrength Training and Conditioning for Young Athletes

Monday July 25th 7pm

Clinic will discuss components of setting up a successful strength and conditioning program to keep your young athlete engaged while building long-term athletic development.

Yoga TRX

Sat July 30th 1030am

The combination of Yoga & TRX Suspension Training System will take your function to the next level. Not to mention both Coach Jason and Audrey are about the fittest I have seen them ever! I bet they blow your mind!

Coming Soon

Youth offerings

Fall Schedule

13532841_10209941850765788_8310002145380302675_nElliptiGO Challenge

Can you come with in 15min of Coach Matt’s 35min PR doing the TFP route to Prairie Crossing, lap around and back to TFP? If you can do 49min & 59sec or better your ElliptiGO Rental is FREE.

Contact Coach Matt to set up your rental.

Light & Long Run Program is open for registration

Sat July 30- Oct 2
Why sign up-EMR, no fuel to carry, coached sessions, fuel provided, love to run with a reliable group and/or you have fall run goal

Improvements—Gels & Salt Stick provided and route will start from TFP on the road to provide shade along lakes

Program will include multiple coaches running and/or biking up to 2.5hrs along with 2 provided water aid stations about every 1.5miles. Program is designed for those that love to run, plan to run Half Marathon, Marathon, Ultras, half Ironman and/or Ironman. Program price includes EMR with Coach Matt to help you learn where to run, Run Fuel clinic to know how to fuel these sessions and gels & Salt Stick for each run.

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

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.

Super Swim Speed

Sundays May 15th-August 8th

3:30pm Experienced

4:30pm Beginner

Perfect for Triathletes & open water swim racers. You will work on group skills of starts, drafting, passing, buoy turns and exits along with plenty of conditioning and intensity to have you ready for your event. If you aren’t sure which group you fit in, contact Coach Matt.

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.



-Coach(es)-teach swim lessons for all ages, Compu Trainer, Functional Weights, Yoga and Personal Training

-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.