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From the General Manager | November 18, 2020 Update

From the General Manager | November 18, 2020 Update

NOVEMBER 18, 2020 UPDATE

With the increase in COVID-19 cases in Johnson County, as well as across our state we want to do our part in keeping our community safe. On Friday, November 13th, Coralville Mayor, John Lundell, issued a proclamation requiring masks be worn in all businesses open to the public effective immediately. However, there are exceptions within this proclamation as it relates to exercise. With that being said, Performance Health & Fitness WILL REQUIRE MASKS to be worn at all times while not actively exercising, including while entering and exiting the facility, in the locker room and lobby area. Masks may be removed during your active exercise but we ask that you please respect the distancing guidelines by staying at least 6 feet away from other patrons.

 

As always, we ask that all of our members, guests, and staff to stay home if they are symptomatic or believe they may have been exposed to the virus until they have been cleared by their primary care provider.

 

RESOURCES

 

Hours of Operation for November:

Monday-Friday | 5:00am-9:00pm
Saturday-Sunday | 7:00am-7:00pm
Thanksgiving | 8:00am-12:00pm

 

Virtual Membership: $29/month provides unlimited access to all of our live Zoom group fitness classes. To inquire about changing your membership type, please email membership@perfther.com.

 

November Group Fitness Schedule >>

 

Child Care & Kids Classes: Closed until further notice

 

About Mary Brown, Marketing & Communications Director

Mary Brown, Marketing & Communications DirectorMary Brown has a bachelors degree from the University of Northern Iowa and has over 15 years of marketing, advertising, and project management experience. Prior to coming to Performance, she spent several years working a with Boston-based CrossFit Equipment company in their marketing department, which is where she gained valuable working knowledge of brand management, website design and maintenance, and search engine optimization. When she's not working she loves to run the trail system by her house in Iowa City, Olympic Lift and spend time with her family.

Train Smart, Race Fast – Essential Triathlon Tips

The weather is finally improving and you just signed up for your first triathlon, or maybe it’s just something that’s always been on your bucket list. That is how it started for me. I have experience competing in marathons/half-marathons. Over the last few years I have gotten more involved in sprint and Olympic distance triathlons and have most recently begun training for an Ironman which at 140+ miles, is the pinnacle of the sport. Whether you are an experienced endurance runner who is tired of dealing with injuries, a fun run/5k enthusiast looking or a change of pace, or a complete novice to all of the above, triathlon is an amazing sport for beginners and seasoned veterans alike.  As with any event like this, progression is key. Gradually increase mileage over the course of a few months to avoid injury. Here are some things to keep in mind as you begin your training

Swim Technique
“You can’t win a triathlon on the swim, but you can lose it.” If you were on your high school swim team, Great! If not, find a friend that was.  Focus on perfecting your form and technique in the water. It will help to have someone outside the water that can critique your form. Being as efficient as possible will make you a faster and more consistent swimmer, as well as conserve enough energy for the remaining two legs of the race.

Bike 
If you know that you are going to be competing in events for years to come, invest in a triathlon bike.  A triathlon bike will position you towards the front of the bike in the aerobars. This will put you in a more aerodynamic position, but more importantly, the pedal stroke will focus on utilizing your glutes and hamstrings rather than your quadriceps.  This is going to keep the large muscles in your legs as fresh as possible for the upcoming run.

At the very least, invest in a road bike with clipless pedals that fit correctly.  If you are training for your first sprint triathlon, focus on keeping your cadence high.  Stay in a gear that is comfortable and maintain a steady pace. You should spend very little time out of the saddle.  If you are climbing a hill there is no shame in dropping in to a very easy gear (you will pass all of the people standing up “mashing” their pedals halfway up the hill) Remember: Pedal smarter, not harder.

Transition
While practicing all three separate phases of the race, it is just as important to practice your transitions.  Going from the bike to the run will work an entire different set of muscles in your legs, and it is important to get used to this transition before race day.  Take one day per week to get used to transitioning from swim/bike or bike/run. Keep in mind that on race day the transition area will probably be the most crowded.  Slow down while entering and leaving, get a swig of water, an energy shot, get your helmet on/off, and head on your way. **Your helmet must be clipped before mounting your bike in the first transition and remain on until you dismount!

Run
The last phase is the easiest to train for, but always the toughest to get through.  If you have time to run twice a week, alternate between interval, and slower long distance runs.  Be sure to switch up your route to keep things interesting.

Nutrition
For a sprint distance, I recommend having 2 water bottles (one water, one sport drink) on the bike, and an energy shot in the last transition  Don’t forget to hydrate while on the bike.  It is more accessible, and will keep you from cramping while running.

Strength Training
Strength training seems to get lost in the world of endurance sports.  It plays a key role in injury prevention as well as being able to retain good posture especially in the swim and on the bike.  With endurance being your overall goal, make time for the gym twice a week.  Even if they are short workouts, a strong core is absolutely crucial for all 3 phases of the race. Exercises like the lateral raise, and lateral pull will help with shoulder and back mobility/flexibility (which is important to avoid swimming injuries) Squats are also a great way to improve your power on the bike. I also work at a bike shop and I know that the amount of money you can spend to upgrade a bike is limitless. However the best upgrade you can make to a bike is the engine (YOURSELF) so don’t skimp in the gym, and be sure to put in enough miles to prepare for race day. Good Luck!

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Tom P

Since joining Performance, I have made huge gains. The process of recovering from knee surgery has been much easier because of the expertise of the Performance staff in helping me get back to full strength. I would recommend this gym to anyone.*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Kim C

Performance Fitness Member

“I joined Performance and it has changed my life. Gone are the days when I dreaded trying on clothes at the store, Thanks to Performance, I feel like a super fit mom.”*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Seth D

Performance Fitness Member

Under the guidance of trainers, I have been able to decrease my 5K time from 28 minutes to under 20 minutes in just 2 years.  I have also lost 30 pounds while increasing strength, endurance and power.*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Connie R

Training over the last few years at Performance has been the best health decision I have ever made.  Leslie, my current trainer, keeps me on track to stay fit and strong, makes our sessions interesting and challenging, and is always positive, even when I have setbacks.*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Barry C Testimonial
Barry C

Performance Fitness Member

“I am a competitive cyclist and have been in personal training at Performance for 6 years. The best part about the trainers is that they know our medical histories very well.  Leslie is great at modifying a training session specifically to each individual person’s limitations so as to avoid injury.”*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Pat S

Performance Fitness Member

“I’m retired and enjoy a full, active life. This is due, in no small part, to the time I spend at Performance. The group classes provide a great workout and lots of variety. Plus, a fun way to meet new friends!”*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

*Results may vary