Personal Coaching Services/Rate effective October, 2019
BASIC Coaching |
STANDARD Coaching |
PERFORMANCE Coaching |
150+HST |
225+HST |
300+HST |
per month (PLUS start-up/annual fee of $100+HST that includes long term plan prep and in person meeting) **Fees above are for triathlon coaching, deduct $75 from above fees for single-sport coaching |
per month (PLUS start-up/annual fee of $200+HST that includes long term plan prep, in person meeting and assessments of swim, bike and run) **Fees above are for triathlon coaching, deduct $100 from above for single-sport coaching |
per month (PLUS start-up/annual fee of $300+HST that includes long term plan prep, in person meeting, assessments/performance testing of swim, bike and run & a functional strength assessment) **Fees above are for triathlon coaching, deduct $100 from above for single-sport coaching |
Online training program provided through Basic TrainingPeaks account |
Online training program provided through Basic TrainingPeaks account |
Online training program provided through Premium TrainingPeaks account |
Training plans customized to your own ability, designed to help you reach your goals |
Training plans customized to your own ability, designed to help you reach your goals |
Training plans customized to your own ability, designed to help you reach your goals |
Discounts on select products/services offered by partners of Tomenson Performance & Wellness |
Discounts on select products/services offered by partners of Tomenson Performance & Wellness |
Discounts on select products/services offered by partners of Tomenson Performance & Wellness |
Training plans delivered on a monthly basis. Each session is given a goal and general guidelines for the workout. |
Training plans delivered on a weekly or bi-weekly basis. Each training session includes a description of the workout and target paces/power and heart rate training zones (where applicable) |
Training plans delivered on a weekly or bi-weekly basis. Each training session includes a description of the workout and target paces and heart rate training zones (where applicable). Weekly emails are provided with an overview and overall goals of the upcoming training plan. |
General feedback of workouts/races and provided monthly |
General feedback of workouts/races and provided weekly. Example: good execution of workout, good work sticking to heart rate/pace zones on the flat sections. |
In depth quantitive/qualitative analysis of workouts/races, feedback provided 2-3 times per week Example: good execution of workout. Nice to see a steady heart rate throughout, try to keep the heart rate in the right zone on the hills. Otherwise, pace stayed very consistent throughout. Compared to this same run you did last week, your pace was faster and your heart rate was a bit lower, trending in the right direction. |
Goal setting, season planning and race day strategy. |
Goal setting, season planning and race day strategy |
Goal setting, season planning and race day strategy |
General injury prevention guidelines |
Basic injury prevention program |
Basic injury prevention program |
Weekly emails if initiated by the athlete No text communication |
Unlimited e-mail Text communication only between the hours of 6am and 8pm |
Unlimited e-mail Text communication only between the hours of 6am and 8pm |
Phone chats at a rate of $25 per 15 minute phone call or part thereof plus $1+HST for each minute after |
2 Pre- / post-race phone chats per year Additional phone chats at a rate of $25 per 15 minute phone call or part thereof plus $1+HST for each minute after |
1 phone chat per month Pre- and post-race phone chats 1 in person session per 12 weeks |
Additional Services
Upgrade to 2-3x weekly check in OR quantitative workout analysis - Standard coached athletes only
$35+HST
Upgrade to 2-3x weekly check in AND quantitative workout analysis - Standard coached athletes only
$50+HST
Functional strength program - coached athletes only
Includes functional assessment + online strength program designed to address muscle imbalances and immobility. A 30-45 minute check in at 753 Indian Rd. and an update to the program every 8-10 weeks is also included in the fee.
$50+HST/month
Swim Lessons - coached athletes only
Includes assessment of stroke and recommendations for improvement, including drills and stroke correction tips. This is a 30minute session done during lane swim if at Regent Park Pool or a 45minute session with underwater video feedback if at Western Tech Pool.
$50+HST/session (30mins at Regent Park)
$60+HST/session + facility fee ($30+HST) (45mins at Western Tech).
Phone calls
Phone calls to discuss anything training/racing related.
$25+HST per 15min + $1+HST per additional minute.
Bike or Run Testing
This includes a performance/lactate test to determine accurate training zones.
$125+HST (coached athletes) or $150+HST (non-coached athletes)
Computrainer Rental
$50+HST (coached athletes)
$75+HST (non-coached athletes)
$35+HST
Upgrade to 2-3x weekly check in AND quantitative workout analysis - Standard coached athletes only
$50+HST
Functional strength program - coached athletes only
Includes functional assessment + online strength program designed to address muscle imbalances and immobility. A 30-45 minute check in at 753 Indian Rd. and an update to the program every 8-10 weeks is also included in the fee.
$50+HST/month
Swim Lessons - coached athletes only
Includes assessment of stroke and recommendations for improvement, including drills and stroke correction tips. This is a 30minute session done during lane swim if at Regent Park Pool or a 45minute session with underwater video feedback if at Western Tech Pool.
$50+HST/session (30mins at Regent Park)
$60+HST/session + facility fee ($30+HST) (45mins at Western Tech).
Phone calls
Phone calls to discuss anything training/racing related.
$25+HST per 15min + $1+HST per additional minute.
Bike or Run Testing
This includes a performance/lactate test to determine accurate training zones.
$125+HST (coached athletes) or $150+HST (non-coached athletes)
Computrainer Rental
$50+HST (coached athletes)
$75+HST (non-coached athletes)