May News 2017

May 2017

Perfecting the Workout

Have you had that perfect workout? What if almost all of your workouts were perfect? A series of perfect workouts leads to performance gains, assisting body composition management, personal bests in races and creating a lifestyle. Here are some key components:

Sleep-enough, quality and similar

Hydration-maintain daily and workout levels

Weight-monitor for minor flux from day to day

Vitamins-supplement correctly based on blood tests and eat quality

Massage-maintain movement ability by limiting fascial binding

Energy- time eating correct based on training demands

Supplements- develop a regime based on goals and personal history

Counters- moving and stretching to oppose your activity and daily positions

Mental- balance stress of training and life with fun, special moments and planned counter balancing activity



Personal Training-see how regular coaching affects your results

Buy 5 hour sessions get 1 hour free*


Fuel Package-see how nailing the before, during and after creates more perfect workouts

Buy dotFIT Pre/Post & Powerbar Perform get 1 Gatorade Bar & 1 Gatorade Recovery Shake FREE*

*Check or cash only 


Register for clinics here

Functional Movements Screening
Lets make sure your training is going to go ok as that is a lot of time to end up injured! ALSO coming soon will be a weekly FMS program to target corrections BUT you need to have gone through a screening last time, this one or schedule your own personal session.

by Certified Screener Coach Jen @ TFP

May 21st 2-4 pm
Tues May 23rd 6-8 pm

GROUP informational Clinic is Tues June 6th 7-8:15

Research shows that right-left asymmetries can increase risk of injuries and decrease performance. Find out areas of functional movement that can be improved by attending a Functional Movement Screen clinic with Coach Jen. She will individually test 7 fundamental movement patterns, and test results will be discussed at the April 4th clinic. Established in 1995, Functional Movement Systems has worked with the NHL, NFL, major colleges, MLB, US Military, and other organizations.


Youth Nutrition & Fueling

Tuesday May 30th 7:15pm

Youth need your help to create their health today and habits of tomorrow. Come learn how you can improve their nutrition and fueling practices

Coming Soon

2017 Summer Swim Schedule

Fall Programs

Clinics for many goals

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

YOUTH Offerings

Target Youth 12-18yrs old

Speed & Conditioning for Young Athletes-weekly times coming soon


Target youth is 6-14yrs old

Fri May 12th 5pm Swim & Run
Sun May 14th 5pm Bike on Road
Fri May 19th 5pm Run & Weights
Sat May 20th 1pm Bike on Road
Fri May 26th 5pm Swim & Run
Fri June 2nd 5pm LAKE-Swim, Bike & Run

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

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.