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. |
In depth quantitive/qualitative analysis of workouts/races, feedback provided 2-3 times per week |
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
Functional strength program
Includes functional assessment + online strength program designed to address muscle imbalances and immobility. A 30-45 minute check in at 438 Annette St and an update to the program every 8-10 weeks is also included in the fee.
$50+HST/month (coached athletes only)
Swim Lessons
Includes assessment of stroke and recommendations for improvement, including drills and stroke correction tips. This is done during lane swim at Regent Park Pool. An interactive follow up document, including reference videos to watch is then created.
$50+HST/session
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.
$100+HST (coached athletes) or $150+HST (non-coached athletes)
Computrainer Rental
$50+HST (coached athletes)
Includes functional assessment + online strength program designed to address muscle imbalances and immobility. A 30-45 minute check in at 438 Annette St and an update to the program every 8-10 weeks is also included in the fee.
$50+HST/month (coached athletes only)
Swim Lessons
Includes assessment of stroke and recommendations for improvement, including drills and stroke correction tips. This is done during lane swim at Regent Park Pool. An interactive follow up document, including reference videos to watch is then created.
$50+HST/session
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.
$100+HST (coached athletes) or $150+HST (non-coached athletes)
Computrainer Rental
$50+HST (coached athletes)