May News 2014

May 2014


Getting Started


You have decided it is time. You know you need this. You want this!

Wait what is this? You need to define it, share it and announce your SMART Goal: specific, measurable, action, realistic and time based. Once you have defined it, TFP can help!



-learn to- buy goggles & suit, have a place to practice and get coached in a program or personally

-faster-assess pace ability, set workouts to gradually increase this, have form looked at and increase motivation by swimming with a program, coached session or training partner


-learn to- buy safe bike and helmet, have reasonable cloths and get coached on gearing, handling and road rules

-faster-have reasonably fast equipment, sign up for Compu Trainer classes, get coached on the Compu Trainer to learn how to pedal better, ride with others outside and get coached outside on riding fast tactics


-learn to- buy right running shoes and reasonable clothing, sign up for Beginner Runner program and get coached on how to progress gradually and with correct form

-faster-sign up for Super Summer Speed and get coached on how to target paces and reach further

Weight Management

-lose a lot-get a Bodymedia Armband, log food on dotFIT system, use Learn MR & Bars, sign up for Drop 20-40 program, get coached monthly on nutritional logging and weigh in

-lose a little-get a Bodymedia Armband, log food, weigh in, get body fat checked, replace meals with Lean MR & Bars, sign up for Toned 10 or Elite Body Comp and get coached monthly on nutritional logging

-gain-get a Bodymedia Armband, log food, weigh in, get body fat checked, add to meals with the powder that will compliment diet & body needs, sign up for Elite Body Comp and get coached monthly on nutritional logging


-get started- sign up for Personal Training and look to add Functional Weights

-maximize-do Personal Training often and sign up for Functional Weights

May Special


Weight Management Package- $225 = 1 Month of Premium(daily review) Nutritional Coaching & four 30min Personal Training Sessions*


Weight & Energy Management Package- $60= dot fit Lean MR & Box of dotFIT Protein Bars & dotFIT Active Multi Vitamin*

*Check or cash only for specials


Register for clinics here

Self Bike Fit

Saturday May 17th 9 & 945am

Your current fit will be assessed and you will have the chance to move it and get it rechecked. Have your tools ready that work on your bike. Meet at TFP Compu Trainer Room

Bike Mechanics

Sunday May 18th 6pm

Plan to learn what you need to do to check over your bike before your ride, problems that may arise on the ride and maintenance to do at home. Meet at TFP

Fueling Multi-Sport

Tuesday May 20th 730-830pm

Plan to learn about how to fuel workouts and races from short course to long course. Meet at TFP


Transition Clinic

Saturday June 14th  130-230pm

Save minutes by doing Transitions right. Plan to swim, bike and run. Bring all gear to Jones Island.

3 Hour Long Brick

Sunday July 6th 630-930am

Plan to ride 2hours and run 1hour. Your bike will be SAGed and fuel will be brought out to your bike and run. You will be coached in how to understand your symptoms you are feeling and how to adjust your fueling. Meet at TFP.


Lake Michigan Swim

Monday July 7th 6-8pm

Plan to become more comfortable and confident with Lake Michigan training and racing. Meet at TFP.


Blood Draw Values

Sunday July 13 730-830pm

Plan to understand what your blood draw values mean. Testing will be done at the end of June. Meet at TFP.


Fueling the Run

Tuesday August 19th 730-830pm

Plan to learn about how to fuel workouts and races of any distance. Meet at TFP


Fueling Ironman

Friday September 5th  1pm

Plan to learn about how to fuel Ironman for race day conditions. Meet at Hilton in Madison 2nd Floor


Super Summer Speed

April 1st-September 30th 6-730pm

Registration opens Sunday Feb 9th at 9pm

All Levels Welcome

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.


TFP Take Over Races

Cary Half Marathon March 16

CYN’s Take A Step For Kids-April 19

Pleasant Prairie TRI/Du June 21st & 22nd

Purpose is to show our team spirit to the race community and to provide some inner team competition. Please watch for details on TFP Facebook and get registered asap.

SWIM Improvement Challenge- April 7-May 16

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

-Limited to first 40 to register and registration opens at 9pm on March 9th

-Do a Swim Training Center Assessment by April 5th

-Assessment times will be the week of April 1-5

-Assessment will be a pace to swim for as long as you can, 4-10min will be the target

-Buy $50 or more in TFP Clothing, 2 Gatorade Primes, 1 dotFIT Pre/Post, 1 dotFIT Workout Extreme & 1 Zym by April 5

-Every Week from April 7-May 16 you can do up to 2 free STC Rentals

-Rentals must be registered 48hrs ahead of time and cancellations with in the 48hr period needs to be paid for

-Every week a Speed and Drill workout will be given and the paces will be based on your assessment

-Week of April 14 you get a free under water video taping

-Do a re-assessment by May 17

-Improve by 30sec, get  a second serving of  2 Gatorade Primes, 1 dotFIT Pre/Post, 1 dotFIT Workout Extreme & 1 Zym Free

Register for above at:

Drop 20-40

Mondays June 2 530-645pm

TFP Bodymedia Armband & dotFIT Account Required

If you are ready to lose 20-40lbs in 10weeks, get signed up! Program will have education, assessments, weigh ins, body fat checks and weekly workouts.

Toned 10

Tuesdays June 2 7-8pm

TFP Bodymedia Armband & dotFIT Account Required

If you are ready to tone up your body in 10weeks, get signed up! Program will have education, assessments, weigh ins, body fat checks and weekly intense high calorie burn workouts.

Elite Body Comp- Race Weight

Sundays  June 22 6-7pm

TFP Bodymedia Armband & dotFIT Account Required

If your race goal depends on your body being at Race weight, whether losing, gaining or maintaining, this program will get you dialed in with a 7week plan. You will not be allowed to lose more than 1 pound/week. Program will include weekly weigh in, body fat check and trail bike ride.

Summer YOUTH Swim Sessions

June 16-August 18

Mondays 930am Youth Level 3

Tuesdays 845am Youth Level 2

Tuesdays 945am Youth Level 1(30min)

Wednesday 830am Youth Level 2

Thursdays 845am Youth Level 2

Thursdays 945am Youth Level 1(30min)

Summer is here, lets make sure our youth know how to swim safety and can enjoy the water vs being scared of it and you being concerned about them!

Summer Drop-Ins: Compu Trainer

Saturdays 6am

Sundays 7am

We know you may need a ride because you aren’t comfortable on the road yet, weather is bad and/or you need some intense coached intervals. You can register as needed but the session needs 4 athletes registered by 12noon on Friday to hold the Drop In.

Super Open Water Swim Speed

Sundays  May 18-August 3

330pm- Experienced

430pm- Beginner

To go faster, confident and comfortable it is a must to train fast and around others. Now with the Swim Training Center no session will be cancelled!


Light & Long Run Program

Saturdays  August 9th-September 27th  645-915am

Do you love to run long and hate carrying fuel? Program is designed for Long Course Triathletes, Marathoners, Half Marathoners and those that want to up their running distance. Aid stations are set up and coaches help you work through the sessions up to 2.5hrs.


Beginner Runner

Tuesdays  July 15th 6-7pm

Program is designed for those that don’t run, can’t run non stop and are ready to do it. Program will gradually prepare you to run 3miles by September 20th. Each week will have a workout and education items. A weekly training plan will be provided. New running shoes are required.

Youth YOGA

Tuesdays  July 15th 6-7pm

Program will help our Youth learn how to enjoy Yoga, which benefits all ages.

TRI Challenge

Saturday May 18th 9-12

See how your training is going and get an early stress assessment on the body. For the swim you pick 1.20, 1.40 or 2min pace and swim 2..5min, 5min or up to 10min. If you swim under 10min your pace will be calculated for a half mile sprint TRI. Bike is a 5mile flat on the Compu Trainer. Run is 1mile at 1%. Registration is set up in 30min slots and the total workout will take you about 50min of time and about 25min of exercise minutes.



Coming Soon

More Clinics

New Partnerships 🙂 Good stuff!!!!


Welcome Diane!!!

TFP is super excited to add Diane Peterson to the coaching team! You will see her playing a big role in a number of services and programs!

Aquasphere @ TFP

Goggles for all ages clear and smoke, pull buoy, nose plug, hand paddles, fins, buoy, dumbbells, kick board/buoy combo, swim bag and swim caps

Worlds TRI

Taking an athlete to the level of USA Worlds TRI Team, follow what TFP does with Ieva:


TFP has added the Compex Elite as an option for helping you with your goals of faster recovery and strength improvements.

1 time usage is $10

We ask that you buy your own set of pads for regular usage.

You can purchase your pads and your very own Compex from TFP.


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

-Personal Trainer & Endurance Coach-need 1

Thank you for the referrals!!! New offerings to come;)

WE produce some amazing results together!

Contact Coach Matt if you are interested or know someone.