December 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.



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

Preseason Perfection

Run Program



Dec 30th-March 10

Program will focus on being run prepared for 2018. The program will focus on being prepared for the Cary Half Marathon on March 18th but not a requirement. Along with the Sat 8am longer run and/or skill work will be during a weekly Tuesdays 845am and/or 615pm after a few weeks of the program conditioning. We are making sure you are really ready!


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


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 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.


- Coach/Personal Trainer-1 needed

WE produce some amazing results together!

Contact Coach Matt if you are interested or know someone.

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