WE DON'T TAKE REST DAYS...                                        Imagine training for 9 months for an event that will change your life & defy the limits of what you know and believe achievable! Join a team of dedicated athletes that will face TNF100! (CFA) is pleased to announce a NEW training package that specifically targets TNF100, (The North Face 100km) trail event held on May 19th, 2012 in the Blue Mountains of Australia - Our 10 Month Package.    NEWS FLASH June 2011 "New record breaking time achieved by Kilian Jornet in the fourth edition of The North Face 100, he crossed the finish line in 9 hours, 19 minutes and 06 seconds. Also, congratulations to Julie Quinn for smashing her own 2009 course record, and to all who made it to the start line, whether you finished or not is overshadowed by the fact you had the guts to give it a go. What can you achieve next year on the 19th of May 2012 with a (CFA) training package!?"              The (CFA) TNF100 Event Training Package      Learn from Matt Cheesman about what it takes to run trails at your best! Elite runners are not the only ones lured by trails. More than 5.7 million Americans consider themselves avid trail runners, an increase of 36 percent in the last five years, according to the Outdoor Industry Association. Another 37 million runners hit the trails a few times a year. Australians are also becoming more invoved in trail running, experiencing the pleasure of getting away from the busy streets of the city & suburbs.  "Trail running makes demands on a wider range of muscles than road running, without the repetition injuries of pounding pavement. Ankles, hips, inner and outer thighs and core muscles are engaged for balance. Trails more fully engage the quads, increasing leg strength. Taking on ascents and descents builds stamina, and difficult climbs sharpen mental focus."  Matt Cheesman, Head coach & Director of (CFA), combines all his training expertise, coaching knowledge, and experience as a pro-athlete to package a NEW & exciting testing, training & skills development program.  Having competed in Switzerland, Germany, Holland, Italy, Austria, France, Spain, USA, New Zealand & the Canary Islands in the World Powerman Series as one of the youngest and most successful athletes, it's safe to assume that Matt knows alot about what it takes to run at an elite level on trail...  Matt's Race Schedule Of Events                                 : Feb - stromlo forest lightning strike 30k trail race. Result: 6th overall: 2hr 08 min. : August - jabulani challenge 43k trail race. 2012 Events         : Feb - stromlo forest ACT lightning strike 30km trail race. : March - the six foot track Blue Mountains marathon 45km trail race. : May - the north face 100 blue mountains 100km trail race. : August - the north face Mont Blanc,166km alpine trail Switzerland UTMB® •166 km distance •9,400 metres elevation gain •46 hours maximum completion time •Individual competition in semi-autonomy •2010 statistics: 2,286 runners at the start - 1,383 finishers   Hightlights In 1993, Matt was invited to attempt the World Record from Sea to Summit trail run on Mt.Gower, Lord Howe Island together with Phil Whistler, owner of Capella Resort & Publishing Mogul "Kevin Weldin."   Today as a Professional Coach with Athletics Australia, and an Industry leader in the area of aerobic and endurance training, Matt knows that with 35 years of running behind him, this is Australia's leading "trail skills & conditioning running package!"   The (CFA) TNF100 Package Includes; Physiological Testing (specialized format for running including a V02 Max test) A hand built Trail Running Program relevant to TNF100, May 19th 2012 competition event 10 x trail running sessions of running with Matt (throughout set trails in Sydney & the Blue Mtn's) Learned Skills, knowledge & technical education about becoming a more effecient trail runner Nutritional plan set out for optimal weight management, training, & competition requirements A live blood analysis and bio-impedance test to access your cellular state of play, deffeciencies in vitamins and minerals and other relevant indicators including, cellular age, hydration levels & basal metabolic rate  "When you sign up for this package you receive access to all (CFA)’s resources that have been successfully developed over the past fifteen years, gelled with the person attention of working directly with Matt Cheesman."      Program Snapshot   Work with Matt Cheesman, head coach & Director of (CFA) Complete Fitness Australia Pty Ltd Physiological testing including V02 Max & lactate testing, power & skin fold test assessment Face-to-face time with Matt is available during testing and for program discussion and role out 10 x 90 minute -180 minute trail running sessions together with Matt working on skills and set Intervals over varied terrain in Sydney + the Blue Mountains specifiic & relevant to ultra runnings  A progress coaching call from Matt each week to keep you on track with your training plan Identification of  “training strengths” and “training weaknesses” associated with your running ability and close attention paid to preparation events leading up to TNF100 2012, i.e. Stromlo Lightnight Strike 30k, the Six Foot Track 45k, & any other planned events in 2011 and 2012 that you are planing to compete in full written Report detailing all assessment tests & trail running sessions is undertaken.   Kick Starting The Program - How It Rolls Out!  Using the raw data and testing indicators gathered from the lab physiological testing day, Matt will then access your running strengths and specific trail running skills and apply it in an easy-to use format ready for building into your program. A full periodized program commencing from June right through to May 2012 next year will be carefully planned and adopted, i.e. "a tailored 10 month training plan". Your (CFA) training plan will be designed and built from scratch by Matt and his team, which includes a weekly update call as well as a weekly emailer report to respond to. Ten x 90min - 180min trail run sessions in Sydney and the Blue Mountains will also be set by (CFA) to train on specific terrian, similar to to that of TNF100, as well as actual training days out on TNF100 course located in the Blue Moutains. This trail & training package will include ALL discliplines and specific technical sessions associated with your running ability, and will work towards gearing you up - ready to tackle TNF100 on May 19th, 2012.       Getting Started... Once a payment has been submitted via our Pay-Pal gateway for this service, Matt will contact you within 24hrs to discuss booking test dates & will cover all influencing factors associated with undertaking (CFA) TNF100 ten month training package. NB: All individuals undertaking this service will be required to seek written permission from their Doctor to participate in a full V02 Max test. This documentation must be forwarded to (CFA) prior to the set testing date. You will not be permitted to commence the test without this documentation. Any test dates booked will incur a full charge for the lab use hire being issued for that service.       Summary of What You Get In This Package  - Initial phone call from Matt Cheesman - Pre assessment forms - V02 Max test (treadmill) & related physiological testing specific to trail running - Written report & research document (trail running specific) - 10 month hand built training program designed by Matt and his team - Coaching call from Matt each week to discuss progress and training progression - 10 x 90-180min trail running sessions in Sydney & the Blue Moutains to prepare for TNF100 2012 event         Program Cost    $3,750.00 for the (CFA) TNF100 event package paid via Pay Pal  gateway. CLICK HERE TO SIGN UP NOW NB:  Travel costs are the responsibility of clients. (CFA) conducts all Physiological testing at Sydney Academy of Sport, Wakehurst Parkway, Narrabeen, NSW, 2101, Australia (CFA) conducts all live blood screening + bio-Impedance testing at 46 Carrington Road, Castle Hill, NSW, Australia. (CFA) travels both domestically & internationally to work with clients at an added expense to the coaching program fee.      Trail Running Tips To Help You Get Started!   Run tall. Running, especially uphill, can be exhausting, but if you bend under the effort it's more difficult for the lungs to do their thing. On the uphill, keep an eye at the crest or a few yards ahead, not at your feet. If you're gasping, slow down and pump your arms a little, or if you need to, walk, while keeping your posture tall. Even elite runners will walk a steep hill. Shorten your stride on the way up. And plant your entire foot; climbing on your toes kills your calf muscles. Jump over obstacles. Stepping up on unsteady rocks and roots is not only tiring, it can be hazardous. Be loose on the downhill. Stop braking and allow yourself to fly a little, throwing your arms to the side. But don't flail. If you lose control, slalom from side to side like a skier. Don't lean back or dig in your heels to brake (a guaranteed butt slide). Instead, land quickly and lightly. Plot your moves. View the trail like a chessboard. Plan your steps around bumps, dips, soft sand and fallen trees yards before you reach them. Focus on time, not distance. Don't expect to match your road PR. "Out-and-back routes are great because you can cover the same distance a little bit faster on the way back." Find your balance. Slippery downhills let you know what your legs are made of. Build them up between trail runs with weighted squats and lunges, and build your balance using TRX suspension training straps. Keep your bearings. Things look different coming back than going. Pause to look around when two or more paths diverge from the one you're on. Look at trail signs and identify rocks, trees or landmarks on the horizon. Leave no trace. Even in races, trail runners stow empty wrappers and wouldn't dream of dropping cups like road racers. Stay on marked trails, don't cut switchbacks and go through, not around, puddles to prevent erosion. Feel young again. Crank it on the downhill, hoot and holler, jump into a stream. "Trail running is a chance to get down and dirty, to grab hold of our authentic selves, It'll make all those miles during winter and the off season seam worthwhile. Trail GearEssential gear for a trail runner is important! Understanding that out in the bush, having the right equipment is important and makes your running experience more enjoyable. Use a Coach to assist in planning a trail running program that includes strength, speed, agility, aerobic & endurance based sessions. Program Cost    $3,750.00 for the (CFA) TNF100 event package paid via Pay Pal  gateway. CLICK HERE TO SIGN UP NOW Visit TNF100 Official Site: http://www.thenorthface.com.au/100/