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December 8, 2017


Correct Cadence


As you train, are you mindful of how fast your body is moving? The cadence, or the strokes per min, pedal strokes per min or strides per min is such a simple data component that many over look. You can simply count them per 30sec and times by 2 to follow what most will talk about.

There are normal ranges. For swim 30-40, bike 80-100 and run 170-190. Where you fall in this range will depends on your height, coordination, skill level, course, body composition goal and performance goal. As you go to the lower or below you run the risk of injury, gaining muscle, being warmer, getting tired sooner, being hungry after, sweating more and gaining fat. As you go to the high or above, you run the risk of injury, stability issues and reductions in force.

Now, it is up to you(and your coach) where you put your focus with your cadence. What is your goal? What has been your past challenges? Have you been getting injured more than most? Recording it often and watching for fluxes in the list above will help you see if you need to adjust over the year and from year to year. It takes time to change but trust you can with focused sets.


 December SPECIALS



Every $50 Gift Certificate you buy, get $10 to spend on TFP Products**




Buy 12 different bars for $20 **


**Check or cash only



Register for clinics here


Reset with dotFIT
Tue Dec 19th 730pm

Coach Matt Petersen

Clinic will walk you through how to use dotFIT products to meal replace to get to the weight you have been wanting to. Many at TFP has lost 10 pounds in 3 weeks.




- 2018Programs -

Clinics for many goals






 YOUTH Sessions


8th-4pm Swim
11th- 430pm Compu Trainer
15th- 430pm Run & Weights
16th-3pm Trainer ride @ M&M Cyclery-register by calling them
20th-1130am***Compu Trainer, Movie & Food Social***
22nd-10am Run & Weights
26th-4pm Swim & Run
29th-10am Run & Weights
30th-930am Compu Trainer