May 2013 News

May 2013

Improving Performance

Many start to feel training stress and get concerned and can’t handle it. Many will back off training, overcompensate with food and/or get mental. If you aren’t feeling your training you may not be making performance gains and meeting your potential. The body needs enough stress from hours and or intensity to improve or it often stays the same or gets less conditioned. If your goal is to get faster at short distance or not cause poor second halves of longer races you need to get enough stress. Plan to be a little tired, not as powerful, little sore in different places, hungry, challenges with sleep and little short tempered. If you can know this is coming, maybe even want it to come, you can handle the stress much calmer with fighting it with recovery tactics of massage, sleep, healthy eating, recovery boots, compression, hydration, caffeine, foam rolling, walking, easy workouts, strength training, etc you will see that after 2-3 weeks of this you will start to see some increases in output with swim 100 pace, bike threshold watts and run interval paces. Just make sure to plan for it and to allow recovery in weeks and lighter weeks from time to time.

May Special


$150- 2 hours of Massage & Moji Palm Massage Tool

$150- dotFIT 28 Day Transformation Package- Lean MR, Whey Smooth, Active Multi-Viatmin, Weight Loss Control Capsules of choice & Box of Bars

28 Day Transformation

If you weigh in at TFP in May and again 28 days later, use the dotFIT Package and lose 10 pounds or more you will be entered into a raffle for 3 30min Personal Training Sessions.



Register for clinics here

Lake Swim Clinic

Monday June 10th 6pm at Grayslake Beach

Are you looking to improve your lake swim skills and/or want some extra swim group training? You will learn how to deal with group starts, exits, drafting, sighting and issues that you may be faced with.

Lake Michigan Swim Clinic

Thursday July 11th 6pm leaving from TFP, return at 845pm

Are you doing a TRI that will have a swim in Lake Michigan or want some extra swim group training? You will learn how to deal with Lake Michigan, group starts, exits, drafting, sighting and issues that you may be faced with.

Super Swim Speed

May 19th-July 14th at Grayslake



Designed for those that want to get faster at Lake Swimming. Workouts will work on hard intervals to push you to improve where most don’t on their own.


Swim Improvement Challenge- April 22-June 19

So you think you know how to push the swim….. Here is the challenge:

-Do a pool swim assessment by April 28th

-Assessment is 1000 meters or yards non stop swim as hard as you can go for time.

-Buy 1 TFP Swim Cap, 1 TFP Sweatshirt and 1 Pool Personal Training Session by April 28th

-Get 50% off TFP Swim Clinics that you register and pay during this challenge

-Get 50% off TFP Super Swim Speed Program

-Weekly Swim workouts will be posted

-Do a re-assessment from June 10-19th

-Improve by 15sec or more, get 1 TFP Longsleeve T-shirt, 1 TFP Shortsleeve T-shirt & 1 Lake Personal Training Session

TFP Sunday Bike Schedule


May 12th630am Matt & LauriTeam Ride
May 19th630am MattEndurance Ride
May 26th630am Lauri Endurance Ride
June 2nd 630am Lauri Endurance Ride
June 9th 630am Matt Race Ride
June 16 630am Matt & Lauri Team Ride
June 23rd NO 630am RIDE with TFP Take Over at Pleasant Prairie, maybe those not racing could ride up to cheer on, Post on Facebook this week
June 30th 630am Lauri Endurance Ride

Team=no drop, drafting, road bike recommend and some pushing for about 40miles total

Endurance= Zone 1/2 work, drafting is optional, time trial bike recommended and distances will vary from 20-56+

Race= upper Zone work, no drafting, time trial bike recommended and 56miles will be encouraged

 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
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 openWHY?
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

Clinics- bike, run, transition and race fuel.



Some Surprises to come………

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