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Miranda Tomenson is the owner/founder of Tomenson Performance & Wellness. Miranda has been coaching athletes for 18 years. She has worked with athletes of all ages and abilities, from novice young swimmers to adult runners, swimmers and triathletes. She currently enjoys working with adult athletes who want to achieve their own best performances in endurance sports, while not sacrificing their work, family and personal life to do so. Miranda's athletes consistently make personal best times, and a few have qualified for the Ironman 70.3 and ITU Age Group World Championships. Miranda was given an honourable mention for coach of the year from Triathlon Ontario in 2016.
Miranda grew up in Toronto. She attended Havergal College, then went on to obtain her Honours BSc in Interdepartmental Honours Immunology from McGill University in 2007, her MSc in Medical Biophysics in 2009 and her Diploma of Massage Therapy in 2016. In addition, she has taken many courses in exercise physiology, training for sport performance, human biomechanics, sport psychology and nutrition. She holds her NCCP Swim Skills Certification and is a trained Community Triathlon Coach. Miranda has experience competing as a professional triathlete focused on the Ironman 70.3 and Ironman distance events. She has raced a lot of the North American long course triathlons, with a personal best of 4:22.37 (Ironman 70.3 Florida) and 9:38.52 (Ironman Arizona). She has competed in the Ironman 70.3 World Championships where she placed 23nd female (2013) and 2nd in her age group (2011). Miranda was named 2021 Female Athlete of the Year (non-professional) by Triathlon Magazine Canada. |
Education/Certifications:
Experience:
Coaching Fees:
Miranda offers a few options for personal coaching. Miranda's programs are for endurance athletes of all abilities looking to fit a training program into their busy lifestyle and/or who are looking to achieve their peak performance in sport.
Gold ($320+HST/month) Silver ($260+HST/month) Bronze ($200+HST/month) + $100+HST start up fee
Includes:
- Personal training plan designed based on your fitness level, training availability, and goals.
- Training plans delivered via TrainingPeaks (all training programs include integrated general strength/mobility) including detailed description of the workout
- Goal setting & race planning
- Training Peaks check in, feedback of your workouts
- Pre- and post- race phone calls for key races
- Working closely with the athlete and their specialists when needed (bike fitter, nutritionist, health care practitioners, etc. to integrate their advice into the athlete’s program, setup)
- Access to any Zoom presentations/team meetings, TPW Facebook group
- Reduced rates for TPW training camps, group training
- Nutritional guidance for in-training and in-race nutritional needs provided (referral to HEAL for advanced nutritional guidance)
- Communication via email or text (between hours of 8am and 8pm)
- Level of coaching is dependent on the duration of feedback, coach/athlete communication and schedule changes needed per month*: Gold (unlimited communication via text & email /changes/feedback/most detailed workout analysis and focus on metrics like resting HR, HRV, etc.), Silver (max 2 emails or texts/week, max 2 schedule changes per week, 2-3 phone chats a season), Bronze (max 2 emails or texts per month, max 2 schedule changes per month, phone chat before key race only).
- Examples of each:
A Gold athlete typically requires regular text and email communication, in depth feedback about their workouts, pre- and post- race discussion, an occasional phone call to discuss progress and a good awareness of the reasons behind each workout. This package is recommended for anyone with high performance goals or athletes who have a lot of questions about their training.
A Silver athlete typically requires a bit less communication, there is an email or text to and from every once in awhile, this athlete likes feedback about their key workouts, and pre- and post- race discussion for key races. Silver is the most common coaching package.
A Bronze athlete doesn't have a lot of questions or schedule changes and requires minimal feedback on their training, just mostly whether or not they executed the workout properly. A bronze package could also be suitable for a single sport athlete. Typically, a Bronze level multi-sport athlete is competing for fun, without any performance goals, but still wants a plan to follow to get to the start line as fit as possible and injury free - multi-sport athletes with performance goals should choose the Gold or Silver package.
Personalized Training Plan. ($115+HST/month + $100 set up consultation)
Training plans will be designed to help you meet a specific goal and promote consistency in your training. While a training plan is not as effective as having a coach, it is better than not following a plan at all. There is no feedback given for completed workouts and you have to make the adjustments yourself if conflict arises. Email communication is included for the training plan, if you have a question about the workout(s) but not for schedule changes/feedback. Access to the TPW Facebook group is also included, for group support. Testing ($125+HST/test) and consultations ($100+HST) to discuss your progress are available.
For training plans, you must have a Basic Training Peaks account (Premium is recommended to you can rearrange workouts to suit your schedule), heart rate monitor, watch that monitors distance/speed/pace, and a SMART trainer or power meter is recommended.
Extra phone calls (~30min) can be added to your coaching package/training plan for $50+HST
*If you consistently require more communication that your chosen package requires, you will be asked to upgrade. If you change your own program, that still constitutes a schedule change that I have to adjust to.
Requirements for Miranda's coaching will be (at minimum): Premium TrainingPeaks Account, GPS watch, reliable heart rate monitor, SMART trainer and/or power meter.
- Certified Swim and Triathlon Coach (National Coaching Certification Program, Canada)
- Registered Massage Therapist (Sutherland-Chan School of Massage Therapy)
- Certified Spin Instructor
- MSc in Medical Biophysics from University of Toronto (2007-2009)
- Honours BSc in Interdepartmental Sciences (Immunology/Physiology & Biochemistry) from McGill University (2003-2007)
- Part-time student in Kinesiology at the University of Toronto (2011- 2012)
- Specific knowledge in the areas of exercise physiology, biomechanics, training for sport performance, sport psychology and nutrition
Experience:
- 18 years swim coaching for both Masters level and competitive junior swimmers
- 11 years coaching and mentoring triathletes (Sprint to Ironman distance) and runners
- 7 years as a cycling instructor and performance testing at WattsUp Cycling
- 3 years as a swim coach for the Toronto Triathlon Club
- Personal experience competing in many of the triathlons offered in Ontario and Toronto-area running races as well as many Ironman 70.3 races on the North American Ironman circuit
Coaching Fees:
Miranda offers a few options for personal coaching. Miranda's programs are for endurance athletes of all abilities looking to fit a training program into their busy lifestyle and/or who are looking to achieve their peak performance in sport.
Gold ($320+HST/month) Silver ($260+HST/month) Bronze ($200+HST/month) + $100+HST start up fee
Includes:
- Personal training plan designed based on your fitness level, training availability, and goals.
- Training plans delivered via TrainingPeaks (all training programs include integrated general strength/mobility) including detailed description of the workout
- Goal setting & race planning
- Training Peaks check in, feedback of your workouts
- Pre- and post- race phone calls for key races
- Working closely with the athlete and their specialists when needed (bike fitter, nutritionist, health care practitioners, etc. to integrate their advice into the athlete’s program, setup)
- Access to any Zoom presentations/team meetings, TPW Facebook group
- Reduced rates for TPW training camps, group training
- Nutritional guidance for in-training and in-race nutritional needs provided (referral to HEAL for advanced nutritional guidance)
- Communication via email or text (between hours of 8am and 8pm)
- Level of coaching is dependent on the duration of feedback, coach/athlete communication and schedule changes needed per month*: Gold (unlimited communication via text & email /changes/feedback/most detailed workout analysis and focus on metrics like resting HR, HRV, etc.), Silver (max 2 emails or texts/week, max 2 schedule changes per week, 2-3 phone chats a season), Bronze (max 2 emails or texts per month, max 2 schedule changes per month, phone chat before key race only).
- Examples of each:
A Gold athlete typically requires regular text and email communication, in depth feedback about their workouts, pre- and post- race discussion, an occasional phone call to discuss progress and a good awareness of the reasons behind each workout. This package is recommended for anyone with high performance goals or athletes who have a lot of questions about their training.
A Silver athlete typically requires a bit less communication, there is an email or text to and from every once in awhile, this athlete likes feedback about their key workouts, and pre- and post- race discussion for key races. Silver is the most common coaching package.
A Bronze athlete doesn't have a lot of questions or schedule changes and requires minimal feedback on their training, just mostly whether or not they executed the workout properly. A bronze package could also be suitable for a single sport athlete. Typically, a Bronze level multi-sport athlete is competing for fun, without any performance goals, but still wants a plan to follow to get to the start line as fit as possible and injury free - multi-sport athletes with performance goals should choose the Gold or Silver package.
Personalized Training Plan. ($115+HST/month + $100 set up consultation)
Training plans will be designed to help you meet a specific goal and promote consistency in your training. While a training plan is not as effective as having a coach, it is better than not following a plan at all. There is no feedback given for completed workouts and you have to make the adjustments yourself if conflict arises. Email communication is included for the training plan, if you have a question about the workout(s) but not for schedule changes/feedback. Access to the TPW Facebook group is also included, for group support. Testing ($125+HST/test) and consultations ($100+HST) to discuss your progress are available.
For training plans, you must have a Basic Training Peaks account (Premium is recommended to you can rearrange workouts to suit your schedule), heart rate monitor, watch that monitors distance/speed/pace, and a SMART trainer or power meter is recommended.
Extra phone calls (~30min) can be added to your coaching package/training plan for $50+HST
*If you consistently require more communication that your chosen package requires, you will be asked to upgrade. If you change your own program, that still constitutes a schedule change that I have to adjust to.
Requirements for Miranda's coaching will be (at minimum): Premium TrainingPeaks Account, GPS watch, reliable heart rate monitor, SMART trainer and/or power meter.
