You may be fit enough to ride your bike, but is your bike fit enough to be ridden?

TFP Complete Bike Tune Up: $50
Includes:

• Bike cleaning
• Brake & gear adjusting
• Truing (straightening) of wheels
• Lubing chain, derailleurs & brake systems
Adjusting wheel hubs and bottom bracket Checking overall tightness of component connection points (screw/bolts)

TFP Race Readiness: $30
Includes:

• Brake and gear adjusting
• Truing of wheels
• Checking overall tightness of component connection points (screw/bolts)
• Making sure the bike is ready to go fast without falling apart!

Tune ups can also be done at your house while you wait for an extra charge - view pricing page.

July Promotion

For every 30 minute add-on coaching session you buy (in addition to a regularly priced one-hour personal training session), you get one 30 minute add-on for free! A total of 2 hours worth of training for $85 (regular price $110) if done at the TFP Studio (additional charge applies to in-home training, see pricing page).

Our TFP coaching staff is so experienced at longer distance events, and I know many TFP Athletes are really aiming high this year. With Ironman, Half Ironman, Marathon and Half Marathon training already underway, we want you to be ready. We can help you understand pacing, fueling, symptom monitoring, and safety for long distance swimming, biking, and running. As training for longer events often takes more time, take advantage of the 30-minute add-on special to lengthen your training sessions. Use them to schedule a trip to your race location with a coach, practice a new route or a different trail than you are used to doing, or simply use them to guarantee a weekly workout with a coach in the TFP Studio.

This special runs from today until July 31.

Group Long Ride E-Raffle

So many TFPers are going after longer bike riding events. TFP wants to support you in your goals and help you make it as a group. Long group bike rides can be challenging to organize, and can be difficult to keep together due to many potential problems that can arise. However, Coach Matt will help teach you how to make long group bike rides feel like short ones! To enter the contest, e-mail Coach Matt with the names of four friends you would like to ride with, why you want to ride long, and where you'd like to ride. For example: "Jane, Joe, Jill, and Jack would like to improve bike skills, and would like to ride 30 miles through Lake County on a Saturday morning."

10% of the people who enter this e-raffle will be randomly selected by June 30th to win a free long ride group coaching session from Coach Matt!

Many athletes find it challenging to maintain fitness momentum while taking a trip. After all, vacations are for relaxation and rejuvenation, right? However, making time for workouts while on vacation need not be a chore. Here are several tips

1. Use your AM run to scope out a new area. If your travels take you someplace new, the early morning is often a good time to run unencumbered by throngs of tourists. What better way to check out an area that you and your family or travel buddies can leisurely stroll through later.

2. Take your GPS. Dataheads may find it fun to download data from all of the new places they've been. Analyze what your heart rate did in the mountains at that crazy elevation. Find out exactly how far it is to run between the Coliseum and Vatican City and make bets with your kids on who can guess the correct distance. See exactly how far you've walked while touring the Grand Canyon.

3. Rent bicycles. Many hotels have resources that allow guests to rent bicycles or other equipment for the day. If it's a beautiful day and you are searching for something to do, why not see the countryside or the lesser known streets of a city on a bike? It can be much more satisfying than zooming by in a car!

4. Schedule vacations around races. When planning trips, check to see if any local races are happening in the area. You may find it fun doing a triathlon in Montauk, running a half-marathon in Barcelona, doing a Century in Colorado, or running a 5K in Vancouver. Stay a few days before or after the race and you have an interesting vacation, with a purpose, that the whole family can enjoy!

5. Take your camera! Have you ever dreamed of running along Puget Sound? Biking through the lavender fields of the Loire Valley in France? Swimming in the Mediterranean? Running the Great Wall of China? Once you get there, take a picture! Keep a fitness album of your travels; having active shots of yourself on vacation may make for better memories than too many pictures of yourself eating gelato.

TFP knows that many of our athletes are quite worldly. This summer, we will create a photo album called TFP Summer Vacation. We'd like to receive photos of you and your family doing something active while on vacation this summer- wearing TFP clothing in the picture would be a great plus! We'd love to see people running past the White House, biking past the Eiffel Tower, or swimming in the Caribbean Sea, etc.! On September 1, one lucky submission will win a TFP running hat, visor, or swim cap. To enter, please email your photo to the webmaster with TFP Summer Vacation in the subject line - tell us where you are and what you were doing!