May 2018

Planning Your Training

Working out most day, getting intensity sometimes, lifting weights, doing yoga, etc are all common weekly sessions yes, but how you organize your effort in the week and month determines your future. Many think, as long as they show up it will be good enough. But what if what you are doing is increasing your risk of injury or gaining weight?

Yes, if you keep pushing week after week or too much in a week your risk or injury goes up. After about 5 weeks of pushing week after week the body is likely to breakdown on an extreme level and a major injury is likely.

Yes, if you keep pushing you are likely to gain weight. The constant stress hormone productions will be very challenge to deal with. The common result is eating more to give the body energy.

Then, heck, if you are going to put in all those hours, why not gain performance. Could you be moving faster with proper organization to your training? Almost always yes!

You can do this on your own or with a TFP Coach. Common practice is looking at races planned, past performance, past response to training and schedule you have for workouts and life. About every 3rd week, the common practice is a recovery week where you do a little less mileage and intensity. The intensity should be managed so you can work hard but yet recover to do other training. The taper or lightening up your training before a race is dependent on race goal and past experience to what allows you to feel strong on race day to perform. TFP Coaches can help you with the Training Plan service or in a Personal Training session to help you work through this process.



$50 off 1st Month of a Training Plan Service, Premium or Basic**


$30=Gatorade Starter Pack= 1 Gatorade Endurance Powder, 1 Almond Whey Bar, 1 Recovery Bar, 1 Recovery Shake, 1 Fuel Bar, 1 Gel, 1 Chew & 1 Prime Pouch **

**Check or cash only

Register for clinics here

Lake Swim Mastery Clinic

Sat May 19th 830am @ Grayslake Lake Clinic will discuss how to set up your swim workout for success with gear, technology, structure and navigating Grayslake Lake.

Runners Sweatproof Clinic Tue May 15th 715pm Clinic will dealing with the summer heat and all the issues that come along with sweating a lot with gear, fuel, hydration and routes

- 2018Programs -

Clinics for many goals



Sat May 19th


Swim Training Center


Multi-Sport Training Studio

*Free Swim Screening

*See 4 Endless Pools

*Tour Main Training Studio

*Demos of Services

*Product Samples

*ElliptiGO Test Rides

*130pm Trail Bike Ride

NEW Gatorade options. Single servings powder, 3 Endurance Powders, many gel and chew flavors

Shop TFP Gear from home!!! -you can pick up at TFP or have it shipped to you -get geared up for outdoor training and racing -make sure your old still fits or isn’t worn out -bike & Tri shorts seem to last 2-3yrs so I bet it is time to experience a nice new padded butt!!

Click Here to shop

FREE BIKE Rides from TFP May

-ALL Sun 630am Road -13th 2pm Family Trail -17th 12pm Trail -19th 130pm Trail

Road & Trail Ride are open to all abilities. Route will be suggested. You can do the effort you want to.

Family Trail Ride is open to all ages as long as they can ride 5miles. Plan to ride from TFP to Rollins Savanna for a lap and back.

​YOUTH Sessions

May -11th 430pm Run/Weights -12th 10am Road Bike -20th 2pm Swim/Run -25th 1pm Run/Weights -26th 10am Road Bike Competitive Running Start June 3rd 5pm

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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