March 2013 News

March 2013

Set up your Training Week!!

When do you decide what you are doing today, during today’s workout. Ugh, I hope not! What you did the last few days, weeks, months and years should lead what you do today in relation to your upcoming goals. What worked in the past, what didn’t, what you want to be different, etc should lead your progression plan with miles, intensity, recovery, taper, etc. Try to decide where you need help, do you struggle with getting in miles, intensity, open water swimming, riding on the road during the week, etc. This is where you want to sign up for a program, set up a Personal Training/Coaching session, join a group, set up a weekly buddy workout, etc to help you reach what you want. Typically a recovery week is needed every 2-3 weeks of building your training miles and intensity. Intense training on your legs with biking and running can typically be done 2-4 workouts a week all depending on how much you are working out and how your body is responding. Swim training can be done intensely most swims unless you are swimming more than 3x’s a week. Now, weight training can get tricky, where does it fit? Oh it has to happen but may be best when you are most challenged in your week so you have as much time to recover but fueling this or not being empty will be key to make sure you put enough effort in and you don’t get injured. Now get registered for your races, set your family schedule items to consider, make commitments to your training buddies, get signed up for your training programs at The Fitness Pursuit and all you should have left is a few weekly workouts on your own. On your own is important! If you never do that, how will you race on your own, how will you do if you are away on vacation, your training buddy is racing or sick or lazy today, etc. Oh, and you might like some alone time, can be very nice!


March Special

SERVICE

Nutrition Food Log Daily Review for 1 month $95(normally $150)**. Are you not losing weight. Logging your food almost guarantees this. Having someone review it almost guarantees you will log. Are you bonking, having stomach problems during or after workouts, are you not feeling like you are nailing your workouts and/or are you a mess after big training days, let TFP coaches help you understand how to manage this! Lauri, Wendy, Kelli, Glori or Matt are all able to provide this service. Contact them to get started this month.
 
PRODUCT

$10 off dotFIT Lean Meal Replacement powder. See how using a balanced meal from a shake can help you feel good so many more hours and with the exact calorie content it can help you know what you are eating for your goals of weight management of losing, maintaining or gaining.

 
 
 

CLINICS

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 program 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!

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 or your significant other that does endurance sports. Help reducing bonking, stomach issues, gaining weight, losing muscle, getting sick and not reaching performance. Training is not the only thing that gets results! Nutrition has to be solid or the best training only gets you so far!

TRI Training Plan

Sunday April 7th 7-8pm

FREE to those signed up for TRI Training or I-CAN-TRI. This clinic will be about figuring out how to set up a weekly plan for the season you have set up, whether it is 1 or 5 Triathlons. How much and how hard to swim, bike, run, weight training weeks out to the week of your races. This clinic will help you put it all together from your training groups, partners and your past conditioning so you can have the year you want!

Registrationis currently open

RUN Training Plan

Sunday April 14th 7-8pm

FREE to those signed up for Super Summer Speed. This clinic will be about figuring out how to set up a weekly plan for the season you have set up, whether it is 1 or 5 races from 5ks to ultra distance. How to decide the mileage and intensity along with weight training weeks out to the week of your races. This clinic will help you put it all together from your training groups, partners and your past conditioning so you can have the year you want!

Registration is currently open

 

 

 

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 Take Over Plan

TFP Take Over was designed to allow TFP to come together and 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
WHY?
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. Take a Step for Kids
Sat April 20th–5k, sign up for 5k
Registration is open.

WHY?
1-to get TFP running fast early in the year
2-to challenge TFP to push hard
3-compare to past 5k pace
4-show local runners 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 19th Tue 6pm

 

3. Pleasant Prairie TRI/Du
Sun June 22nd & 23th
Registration is open

WHY?
1-to get TFP racing multi-sport early
2-offers 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

Swim Challenge- April-June……expect some TWISTS!!!!

Swim Program

Clinics-swim, Lake Michigan swim, bike, run, transition and race fuel.

 
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Coaches Proven Plan Package

Registration opening at 9pm on Sunday March 3, the first 3 to register get this package for 3months, through May 31:

WEIGHT LOSS Package to lose 10-40lbs or more-$350

-Bodymedia Core Armband & Display

-Daily Nutrition Coaching

-Weekly Weigh In at TFP

-Unlimited refills on recommended supplement package by Coach

Bike Watt Increase Package to increase 3-10% or more of Threshold Power-$350

-Bodymedia Core Armband & Display

-Daily Nutrition Coaching

-Unlimited Compu Trainer Rentals with coaching recommendations for wattage rides, terrain, spinscan work, recovery ride, etc

-Unlimited refills on recommended supplement package by Coach

Super Summer Speed

March 19th-September 24th

6pm Tuesdays

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 in distance and location but near TFP.

Registration opens March 3rd 9pm

 

TRI Training

March 30th-August 3rd

8am start time that will change to 630am once it is light and warm enough, probably late April.

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.

Registration opens March 3rd 9pm

I-Can-TRI

May 2nd-June 22nd

6-7pm Thursdays

830-930am Saturdays

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.

Registration opens March 3rd 9pm

 

TFP is Hiring

-Massage Therapist–looking for someone that understands how to manage the demands an athlete has on their bodies—need 1

-Personal Trainier/ TRI Coach- looking for physical ability to be able to keep up and push clients and assist with TRI, Swim, Bike & Run programs/clinics—need 1-2

**Both can have current clients they want to locate to a studio space or no local clients.
Staff at TFP works as a TEAM vs their own business, WE produce some amazing results together!

Contact Coach Matt if you are interested or know someone