August Special |
Weekly PT ?
For NEW weekly personal training clients only.
It is time for TFP to show you what we can do for you if you commit.
Set up one session per week for 6 consecutive weeks (choose 30 or 60min sessions) and get the next 4 consecutive weeks FREE. Appointments must be weekly, and no cancellations or rescheduling permitted.
10 weeks for the cost of six = $360. That is $240 in savings!
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TFP Takeover!
The LAST TFP 2010 Takeover Event! Are you in!?
Ironman in Your Future?
Thu Aug 19th @ 730pm at TFP Cost $5: Max 20
26 days before you have to decide for 2011... or perhaps you are planning for next year? Come to TFP and listen to a multiple IM finisher and coach to over 25 finishes at IM. This clinic will help you understand what to consider before you sign up, what training is like, and what planning is needed. Q & A with past IM finishers along with a brief summary of what TFP can do to help you reach this awesome goal.
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August 2010
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The Long Run
The long run can be one of the most dangerous training sessions your body can experience. Proper preparation can help you prevent injury and keep you going through the training season. Here are some things to consider as you prepare for your next long distance event: |
Fueling: This component is so important! Depending on your body weight, you need to take in 75-175 calories/hour, 12-30 ounces of liquid/hour and 500-1200mg of sodium/hour.
Temperature Extremes: As the temperature rises, fewer calories can be easily absorbed, more hydration is needed in order to prevent falling behind the sweat rate, and more sodium is needed to replace the salt you sweat out.
Effort: Most long runs should be done in Zone 1 or 2 in order to allow enough fat calories to be used for fatigue and injury prevention. Almost always, long runs should be the slowest run of your week. Distance: A long run is different for everyone depending on your personal goals and the level of your training. It can be as low as 6 miles and can build to as high as 22 miles. Studies say that running for longer than 2.5 hours could be too long if you plan to do long runs weekly. You need to keep in mind your normal recovery ability and what you want to get out of your training the next week. It may be a good idea to consider alternating weeks for long runs.
If you run over 11 minute miles, you can incorporate back to back days in order to give your body the amount of stress it needs for endurance, but not so much that you do too much on one day. So, for example, if you need to run 18 miles at an 11 min/mile pace, that would take you 3 hours and 18 minutes to complete. That is a lot to handle on one day... so break it up. You can run for 2-2.5 hours on Saturday, and then run 60 minutes on Sunday. That gives your body the stress it needs during endurance training, but also allows for proper recovery by not forcing you to do too much in one day.
Upcoming Clinics and Programs
New Clinics: Please visit TFP's Clinics page to view details about our upcoming Ironman Madison Bus Trip (Aug. 22: $30-$45/pp); Long Run Clinic (Sep. 18: $30/pp); and Weight Management Clinic (Sep. 28: $10/pp).
Programs Coming in the Fall:
Drop 20-40lbs with TFP: Starting in October!
Body Bugg program for those who are ready to get serious about losing a lot of weight.
Elite Race Weight Group: Starting in October!
Body Bugg program for those ready to transform their body to an elite body composition (weight and body fat).
MORE Compu Trainer Sessions: Starting in October!
Adding weekday and weekend session as it starts to get dark and cold.
Don’t Fall Back Running: Saturday AMs, starting in October!
Let's make sure you don’t lose a lot of what you have gained and then start planning for next year.
TFP Open House: Weekend of October 2
Program sign up specials, Compu Trainer Time Trials and program demos.
Upcoming Monthly Specials: September: Resting Metabolic Rate Assessment -
figure out your minimum/daily food need. October: Personal Training Special. November: 10% off TFP Services/Programs Package. December: Gift Certificates.
CompuTrainer Rentals
Are you riding enough or hard enough to improve? The Compu Trainer has been proven to improve bike speeds by 2-4mph!
If you sign up for a CompuTrainer rental, a TFP coach will set you up for a 60-120 minute course, and you can get to work! Get a free G2 or Gatorade with signup.
Copyright © 2008 The Fitness Pursuit, Inc. - Last updated
8/7/10
| Weekly TFP Bike Rides
Wed @ 5:30pm: Starting at M&M Cycles, an intense group road ride.
Thur @ 6pm: Starting at TFP, an intense interval road ride, all levels welcome.
Sun @ 6:30am:
Two options to choose from:
1.) TRI style out and back ride in your endurance zone, all levels welcome
2.) Pack road bike ride - this ride will be very intense at times -group ride
Sun @ 8:00am: Trail RIde - meet by Mundelein high school. Steve from M&M leads this ride.
TFP's Message Board
The TFP Message Board has been set up to help keep TFPers informed on many things. Make sure you check in weekly for updated information on:
Junior TRI Team by TFP
TFP will be taking on a new project in 2011! TFP will be working with 2 girls and 2 boys to get them ready for an Olympic TRI.
Please check out the application and forward it onto anyone you may know that may be interested. Questions? Please email Coach Matt!
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