March 2018


Possibly the most important behavior for ANY GOAL! So many problems come from being low on hydration and so much great can happen when hydrated well.

When you are low, you are more likely to be hungry, tired, tight, challenged to high intensity, more heat sensitive and greater risk of GI distress.

Here are some symptoms to watch for:

-low body weight

-drop in weight & elevated body fat on scale

-tired when you wake up

-tired during the day



-delayed bowel movement

-dark urine

-not going to the bathroom for hours

If you weigh yourself often, you will be able to see when to adjust and see what causes it. Here are some common lowering hydration items:

-high sweat rate in workout

-not drinking in a workout

-high salt food

-high carb food

-high sugar food



Now, when this gets low enough, you may end up in real trouble. In a workout, you will endure much more stress and could induce injury. During the day you will not recover as well and could get injury. Often if training isn't that stressful, you won't get injured, you will get ill.



Free Personal Training Consultation- come learn how we at TFP can help you. Set up your time by emailing Coach Matt**


$10 off a Pair of Goggles when you buy a TFP Top or bottom**

**Check or cash only

Register for clinics here

Moji Massage Sat March 10th 915am Moji Representative Scott will be presenting on how to use massage for warming up before a session and speeding up recovery with massage & frozen/ice massage with the new Moji Professional system. Clinic is free with a purchase of Moji product.

TRI Training Tue March 13th 6pm 15+ Years Coach Matt has been coaching TRI. Come learn how to be prepared with gear, nutrition, fueling and training. All ages & abilities will be talked on from youth & adults just starting to those looking to podium & do 140.6 distance. TRI training options at TFP will be discussed also.

Road Biking 101

Saturdays May 5th-26th 8:30am

This clinic will help you understand the rules of the roads, safety, equipment, shifting, turning, braking, riding with others and pacing. Must have a safe bike and helmet.

- 2018Programs -

Clinics for many goals

YOUTH Sessions


10th-10am Run & Wts 18th-1pm Compu Trainer 23rd-10am Run & Wts 27th-10am Run & Swim 30th-10am Run & Wts

Super Summer Speed


8:45am & 6pm

April 3- September 25

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.

TRI Training Program



April 7- August 4

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.

I-Can-TRI Program



June 16- July 14

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 22. 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.

Super Open Water Swim Speed



May 20-August 5

All swim abilities welcomed. Program will be structured like Super Summer Speed run program.

Competitive Running

Boys Tue 10am

Girls Thur 10am


June 3- Aug 7

Program will consist of outside run intervals, treadmill run intervals, resisted running with tire & parachute, agility, core, functional resistance training, stretching and foam rolling. Program is for serious athletes, not beginners. Athlete must be involved in a sport that requires running. They need to be running 2-3x's a week on their own, eating well to perform & recover, have outdoor running shoes & clothing, have inside only running shoes and clothing and be ready to be challenged weekly! Designed for ages 11-17. 1st 2 meetings will be 5pm on June 3rd & 10th. 1 parent must attend June 3rd session.


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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