June 2017 News

June 2017

Workout Symptom Reading

It isn’t hopeless. That workout that isn’t going the way you want it. You can change it, well as long as it isn’t a 5k type length. Often it is hydration error but could be calories, electrolytes or caffeine that is needed to get you to the normal heart rate to output like pace or watts you are use to seeing. Here is a list to help you fight back:

Tinman legs= need for hydration, your legs are tight, hard to move and ache
Drunken Picnic Legs= need for electrolytes, your body is odd feeling, like not connected or even not sure how they did that or not sure what they are doing.
Lack of Zip Legs= need for calories, is when you can’t power up a hill or through a turn.
Lack of inner cheerleader= need for caffeine, not willing to get after it, not interested or creating new race goals/plan that is far less than your original.

What do you think?

I would make sure you weigh yourself to help confirm the rate of loss you were having to help confirm your assessment on the fly!




Recovery services at TFP that can help you have more quality sessions per month

$150= 2 60min Massages + 2 60min Recovery Boot Sessions + 2 30min Compex Sessions*


Recovery package is designed to help you improve your recovery with action and supplements

20% off when you buy- 1 Mojo Massager + 1 dotFIT AminoBoost + 1 dotFIT Omega3*

*Check or cash only 


Register for clinics here

Functional Movements Screening & 2 group corrective sessions Clinics

-Initial screening Thurs June 29th 7:15-8:45 pm or Fri June 30th 5-7:30 pm- 30 min per person
-Two corrective sessions in group format July 8th and 15th from 9:30-10:30 am


Mental Training Tools

How to Push Through Training/Racing Pain
Mon June 19th 6pm

Beginning bike skills clinic:

7:30 am – 8:30 am July 1, 8, 15th (all Saturdays)

Swim Clinic—Polish & PUSH
June 14, 21 & 28th
ONLY 4 spots
15min of polishing of technique & 45min of pushing intervals. Your stroke broken down & video taped many times. Then you will push how you would not do on your own! All ages and abilities welcome.

Coming Soon

Fall Programs

Clinics for many goals

Summer YOUTH Swim Sessions
-start week of June 12th
845am Level 1
930am Level 2
1030am Level 3
6pm Level 3
930am L3
1030am L1
11am L2
915am L1
945am L2

Blood Testing for TFPers
June 19 Monday 5-5:30
June 20 Tuesday 6:15-6:45

Speed & Agility

-got a youth looking to improve & be conditioned for upcoming sports year?
Summer Session
Tue & Thur
June 20th-July 25th

YOUTH Sessions
Fri 9th 530pm Run & Weights
Fri 16th 530pm Road Biking
Sat 17th 1130am Run & Weights
Fri 23rd 4pm Run & Weights
Sat 24th 10am Road Biking
MONDAY 26th 415pm Run & Weights
Fri 30th 4pm Run & Weights
Sun 2nd 2pmRoad Biking
Fri 7th 4pm Run & Weights
Sat 8th 815am TRI @ Lake
Sun 9th 2pm Road Biking

Triathlon Training

Saturdays 6:30am-8:15am April 2nd-August 5th

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 4th-September 26th

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.

Super SWIM Speed

Sunday 3:30pm May 14th-August 6th

Time to take your swim to the next level by preparing in the lake with others simulating race like sets with group starts, buoy turns, intervals and long tempos.  All levels are encouraged to sign up. Must have wetsuit and be able to swim 5min non stop.


Saturdays June 17th-July 15th 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.


Little change per feedback & assessment

Cary Half Marathon- March 19th, register on Dec 31st at 6am =  this gets everyone running early in the year and encourages a lighter runner

Grayslake 5k- July 15th, registration will open soon= this will allow speed training after Cary along with supporting our City’s race

Wauconda Youth TRI- July 22, registration will be soon=this allows for more TRI Training to target a local race

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

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.



-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.