Specials |
Program Repeat /Referral
Now that the studio is up and running and we're fully staffed, we'd like to see you coming back for more!
If you've ever participated in a program over the history of TFP, and you sign up for a program with a new participant, you and your person referred receive a Pair Personal Training Session to use together. Your choice of weight training or swim/bike/run coaching. There is a max of 3 referral bonuses per person, and waiver/ payments must be turned in by Sunday April 18th to qualify.
You may sign up for any of the group programs to use this bonus offer, which could be worth $195 if you get 3 people!!!!!
Help TFP spread the endurance bug so that we can help others achieve their goals (and help us develop some new training buddies for you!).
EMR/RMR Group Day
Saturday, April 18: 8am-1pm
Take advantage of the group rate while finding out what heart rate zones are right for you, how well you've been training recently, and how you can use the information to achieve your personal goals. Save $50 on the EMR and $40 on the RMR. Contact Matt asap to reserve your 30 minute slot.
TFP Nights @ M&M Cyclery!
TFP and M&M Cyclery have partnered with sales reps from various companies to provide you with personal shopping nights! The M&M Staff and Coach Matt are excited to really help you find the right products for your needs and goals. These discount nights are only for TFPers. The store will be closed during these hours so you will have undivided attention!
Bike Night: Mar 26, 7-9pm 20% any Trek Project One custom bike and 15% off all other bikes. The store is also offering one year same as cash financing. You can build your dream bike online, email the specs to M&M, and receive a quote. Otherwise, bring the specs in on the TFP night.
Body Night: Apr 16, 7-9pm Discounts on clothes, shoes and helmets.
Accessory Night: May 7, 7-9pm
Discounts on accessories.
New! Clinics!
TFP is offering many new targeted clinics this season! Please check out the Clinics pages to learn more about them and to sign up! |
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March/April 2009
 |
Bike Speed
Once you learn how to ride a bike, you'll never forget, right? Well, that's true if you are only interested in riding in the park to look at flowers, have a snack, and come back. However, if you have a need for speed, there are some simple things you can do that will reap you some huge RPMs! |
Keep riding: Whether its cold, rainy, or hot find a way to keep riding so your body knows how to push your bike. It can quickly forget how to make your bike move efficiently and fast. If your schedule makes it difficult for you to ride safely outside, sign up for spin classes, use your indoor trainer, or do CompuTrainer at TFP.
Don’t back off: It is very tempting to have an "off-season" - a long period in training where you just don't feel like going after it. If you are going mental, it's probably a good idea to back off. However, is it just that you are feeling a little lazy? Don't give in because you will lose fitness and it takes so much time to get it back. In addition, backing off may increase your risk for injury, as your body becomes less accustomed to intensity. This doesn't mean that every single time you train you have to ride as hard as you would the month before a big race. Make sure that you work out your upper levels a few times each month so that you don't have to wait to gain access to that ability. This can be done by incorporating some 3-7 minute surges in effort.
Ride your bike: Your body needs to know how to ride your bike. The freewheel and the saddle position need practice. Spin class is a great aerobic workout, but its fixed gear does not emulate the mechanics of a road bike. Exercise bikes are OK, but you aren't clipped in and they put your body in a different position that you are on your road bike. Ride your own bike as much as you can in order to really feel in tune with your vehicle!
Ride a lot: Of course you don't have to do the same amount of miles as the pros do every week. However, when you have a light week on your schedule, vacation, a few nice days of weather, etc, add in some serious mileage by getting multiple rides in when you have that chance. The bike doesn’t beat you up as much as a lot of running. Your body will adapt to the overload and move forward in ability. if you do some extra rides make sure that they aren't all intense.
Bike Fit: Make sure your bike is fit for you. Even if you are really conditioned it will cost you minutes on a 20 mile ride if you are not fit properly. Studies suggest that the body should be at the proper angles on a bike. Proper fit, the health of your body, and your particular goals will all determine if you are conditioning properly or simply wasting energy.
Studio Sessions Starting Soon!
Drop-in Rates! If you'd like to join in on any of these sessions, please contact TFP in advance to see if there is space and bring payment to session: $20 for CT, Pilates, or Yoga; $15 for Functional Wts.
***Current session participants will get first chance to sign up for next session but it needs to be done by 1 week prior to the new session starting.
CompuTrainer - 6 Wks - Max 8 Riders |
START |
DAY |
TIME |
COACH |
COST |
3/30 |
Mon |
5:45am |
|
|
3/18 |
Wed |
6:30pm |
Matt |
|
3/26 |
Thu |
7:00pm |
|
|
CT Time Trials will be on Saturday, April 11. Slots will be available at 6am, 7:15am, 8:30am, 9:45am & 11:00 am. The assessment is a 10 mile terrain course that will challenge your ability to push flats and hills. Average completion time has been 37 minutes. Sign ups will start 2 weeks before with a notice posted on the TFP message board.
Rental CompuTrainer
If you can't commit to a six week CT session, take advantage of a rental session. For $15 per person (max 8 per session), you will have your choice of a terrain or wattage workout for up to 90 mins. E-mail Coach Matt to confirm availability of a setup coach and the CT room. Hours typically available include: Mon: 7-8:30am, 10:30am-12pm & 7:30-9pm; Tue: 7-8:30am; Wed: 5-8:30am & 5-6:30pm; Thu: 6:30-9:30am; Fri: 6-11:30am. Weekends vary. |
|
Functional Weights - 6 Wks - Max 12 |
START |
DAY |
TIME |
COACH |
COST |
3/18 |
Wed |
7:30pm |
Matt |
|
Yoga for Athletes - 6 Wks - Max 10 |
START |
DAY |
TIME |
COACH |
COST |
4/21 |
Tue |
9:00am |
|
|
4/22 |
Wed |
7:45pm |
|
|
New Pilates Class!
Coach Kelli will be leading you through a Pilates routine designed using a periodization model for endurance athletes. Sessions will promote recovery and performance enhancement as you follow your regular training routine.
START |
DAY |
TIME |
COACH |
COST |
4/29 |
Wed |
7:30pm |
Kelli |
|
|
Copyright © 2008 The Fitness Pursuit, Inc. - Last updated
3/21/09
|
New - Becoming a Runner!
Are you the type of person who always says you "hate to run" or "can't run"? Coach Kelli and Coach Lauri are betting that they can prove you wrong. This program will unleash your hidden runner by systematically taking you from mostly walking to running. Really! You will understand how to pace your runs in order to improve, actually enjoy running for exercise, and stay injury free. You will receive a plan to follow to help you train throughout the week. Program start date is April 29 @ 6pm.
Massage Therapy @ TFP! Partner Massage
Learn how to recover faster from the aches and pains that athletes get on a regular basis. So many injuries can be prevented if we care for our bodies when we see the first sign of breakdown. Bring a partner/friend and join Massage Therapist Ellen Winick to learn massage and assisted-stretch techniques you can use at home. This is a great recovery from Reach Out and Run! Wear loose fitting clothing.
Sat, Apr 25:
4:00-5:30pm at the TFP Multi-Sport Studio. $30 per couple.
Max 10 couples.
TFP Presentations
Swim Presentation @ TFP Studio
Coach Matt will be presenting on how to improve your triathlon swimming. He will cover skill development, base building, intensity training and open water training. Presentation is free to current TFP Fitness Challenge participants. Otherwise, please bring $10 to the presentation.
Tue, Apr 7 @ 7pm
How to TRI @ The Runners Edge
Coach Matt Petersen will cover how to start training for your first TRI and how to take the next step to either improve your Sprint TRI time or doing your first Olympic Distance. In addition, there will be some vendors showing off new training gear.
Wed, Apr 8 @ 6:30-8:30pm.
Free Group Rides from TFP
Although these rides are uncoached, expect coaches to participate from time to time! Suggestions will be made on what route to do and how to get around safely.
Starting April 12th @ 8:30am (end of May will transition to 6am)
This ride will start out at about 30miles and build as the year goes on for those that are training for longer distances. Rides will be encouraged to split into different groups by ability and distance goals so everyone can improve their endurance.
Starting April 16th @ 6pm
These Thursday rides will last about an hour or 20 miles. Expect some pretty intense riding. The group will leave together and will try to return together, so in the middle of the ride, plan to rock it!! So if you need that, come play!
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