Tomenson Performance & Wellness

01/21/2024

TPW Winter News - https://mailchi.mp/e63474799790/tpwnewswinter2024
Winter Training Tip, TPW Club, Spring Swim clinics, Bike clinics and OW Swim Sessions!

Hello! Thank you for taking the time to read this newsletter.  It's officially winter and sometimes it's tough to stay motivated. Remember, it's the training you do now that is laying the foundation for a strong spring and summer! Whether you train to be competitive or train to complete, working h...

10/31/2023

09/28/2023

Amazing job this weekend by TPW athletes again!! tackled his first ever Ironman! He had the 13th fastest swim of the day, and solid ride and run. To finish your first Ironman in your second season of triathlon in 11.5 hours while working 2 jobs (maybe more!) is incredibly impressive. Matt’s willingness to learn and adapt and train hard was amazing throughout the season and I’m so proud of him. And (Coached by Adam) went to compete against the best and capped off a winning season with an amazing 19th place IN THE WORLD in his age group. So well done! These two are amazing role models and I feel privileged to have them as part of the team.

09/25/2023

Coach’s Tip from Coach Brenda: Do Your Run Drills!

If you don’t have time to do your drills then shorten your run! Okay, I don't really want you to shorten your run and I don't think you have to, but I often hear from my athletes that they didn't do their run drills as they had to get the kids, go to work or whatever excuse we want to use!  We have the time, but you don't get the same awesome feeling from doing drills as you do from doing a hard tempo run, so subconsciously, we don't make time for drills. Activation exercises, drills and mobility (do not confuse this with a core exercise routine that we do separately), is SO important for improving run speed, run power, it helps to prepare you for your run, in recovering your body better and quicker to set you up for your next training session and most importantly, prevents injuries!!!  It takes 3-5 minutes before and after your run.....so, if you don't have time to fit them in - shorten your run and make them fit!

(Photo: Kirsten T)

09/21/2023

We had a great weekend of racing this past weekend! Coach , and took on the and came away with 3 PBs!! We had near perfect conditions and an amazing day and we each battled strong to the finish. Phil took on his first ever Ironman in Maryland and although there were no jellyfish this year there were huge winds and the usual heat! Nonetheless he crossed that finish line and we are so proud of him!

09/18/2023

It’s all about the BASE! Are you all about intervals? Do you put 70% of your training on the weekends or in 1-2 days each week? Do you struggle to hold zone 2 power on the bike or zone 1 or 2 on the run in your half-Ironmans? Maybe, just maybe, take a step back. Take 8-12 weeks to purely focus on aerobic, consistent and balanced training. Simply, we have two engines that drive performance: a slow one and a fast one. You need the slow engine for long efforts and the fast one to improve speed and pace. If too much of your performance is driven by that fast engine you won’t do well over longer durations. So, if this sounds like you, use this off season to focus on aerobic training, prioritize the slow engine for 8-12 weeks, don’t overdo any one session (always supported by strength and mobility of course). Then start to build in the key sessions. Want help? TPW training plans are $110+HST per month (plus initiation fee) or schedule a call to chat with one of our coaches!

09/12/2023

We had another great weekend of racing!! got a PB in the Georgina Half Marathon.
Paul got first at Duathlon Nationals and was 2nd in Lakeside Sprint (both coached by Adam) way to dominate 💪

09/04/2023

Congratulations to TPW athlete and Coach Adam Johnston who competed in Guelph Super Sprint! Whether you are just trying to complete the distance or go as fast as you can this can be a grueling event. The water was as rough as it gets but these two battled the waves only to have to ride right into a strong headwind on the bike. Then it was onto a hilly run! Adam lead his AG from start to finish taking the second fastest time of the day! Congrats!!!

09/04/2023

Coach Brenda’s words of advice for training are: “Don’t underestimate the power of fun!”

When you are competing, there is no doubt that you need to work on technique, strength, speed, power and volume, but every once in a while; even during your hard training weeks, you need to add in fun! Don't forget why we are doing this....fun and fitness!

How? Try leaving all devices and expectations at home and go for a run in the country or a bike ride with friends or do a swim workout that involves different strokes! You will actually be surprised how effective this can be. It gives you a chance to listen to your body and learn how it feels when going different speeds and not always relying on what the numbers are telling you! I can pretty much guarantee, if you are doing all your other training right, this can serve as a breakthrough workout and your muscle cells just might grow a wee bit in size! And if none of those things happen....well, hey, you had fun and will recharge you and get you ready for your "hard, TP monitoring, Fulgaz challenging, Garmin & HR device measuring training session! Enjoy!

How else can you make your training fun?

09/01/2023

Coach/RMT will be live online chatting about common areas of weakness and tightness in endurance athletes and how we compensate, a few of the most common injuries she encounters as an RMT and Coach (high hamstring issues, ITB syndrome, knee pain, back pain) and how they can occur and key exercises to help prevent these issues. Working on injury prevention and strength is a great way to spend your off season! Use the link in Bio to join!

08/31/2023

It was so great to coach the and TPW athletes getting ready for !!! This is such an amazing venue and a the day was a great way to conquer the course with other like minded athletes! Do you have questions about the course?! 🙋‍♀️This will be Coach ‘s 5th Barrelman!

📸 Lee Ann M

08/30/2023

Coach ‘s favourite half ironman swim workout targets a few things.

1️⃣Starting fast. It’s important to have some speed for the start of a race. This allows you to get into a group of strong swimmers so you can save a bit of energy and likely have a faster swim, too.

2️⃣Durability. You want to be able to maintain a good and steady pace (tempo to threshold pace) for the entire duration of the race.

3️⃣Strength. You want to be able to have a strong pull for a triathlon swim, which means being able to engage the core to connect the shoulders and the hips to drive the stroke. See 2 beat kick video at link in bio.

If you are a competitive triathlete vying for a strong swim, then this workout may be helpful for you.

Warmup:
200 easy
2x 100 2 beat kick drill with PB
2x 100 2 beat kick drill no PB, with last length fast
100 easy

MS:
200 at just faster than threshold/CSS on 5s rest
9-10x200 at race pace on 10s rest
(Optional 10 jumping jacks at the end!)

*I prefer to use pace times (CSS and CSS+5) but rest durations are ok

CD:
3 x 100 2 beat kick with PB

(Repeat for 3 weeks, 1x per week, each time add a 200 at threshold and subtract a 200 tempo OR add some threshold 200s in the middle and end of the set). Support this workout with an additional long aerobic workout and a speed or strength workout each week.

08/29/2023

Huge congrats to (Coached by Adam) and (Coached by Miranda) who battled tough conditions and a tough course in Lahti, Finland at the IM 70.3 World Champs!

08/21/2023

This past weekend we had TPW athletes race at Toronto Island. Despite the colder than usual water temperatures we had Paula Johnson braving the water racing the sprint swim bike and finishing 1st AG with her new titanium hip!

We had João Ramalho make a quick change out of the sprint triathlon into the sprint duathlon and ended up finishing 9th AG.

In Mont-Tremblant we had TPW athletes racing Ironman 70.3 and IMMT.

We had Bradley Johnson racing IM 70.3 MT. Tremblant finishing 8th AG and Kate Elliott finishing 9th AG.

Racing IMMT we had the Tomenson sisters along with Alfred Lam and Kirsten Thesberg.

Miranda Tomenson finishing 1st AG and 10th female overall

Sara Tomenson finishing 13th AG.

Congrats everyone racing this past weekend. Whether you braved the cold water on the Island or the tough Mont-Tremblant you’re all amazing athletes!!!

08/17/2023

Triathlon Ontario recently announced winners of the club championship held at .
Congrats to TPW for coming in 2nd in Division II. Thanks to all TPW athletes who participated at TTF.

08/14/2023

This past weekend TPW athletes headed up to the beautiful Barrie waterfront for the Barrie Triathlon, Duathlon and Kids of Steel Race and across the pond to the Netherlands.

On Saturday, we had Ann Hebert race the Give-It-A-Try finishing 3rd AG and her fastest 400m race OWS to date.

On Sunday, we had Kate Elliott race the Sprint triathlon finishing 2nd AG just a mere 58 seconds behind 1st. Great race.

We also had Cynthia Sager race the Sprint triathlon. Although it wasn’t the ideal lead up to the race due to my injury I did the best with where my fitness is at right now.

In the Netherlands we had Pieter Wijnhoven race the sprint and finished 2nd AG.

Congrats everyone hard work and consistency pays off!

08/14/2023

This past weekend TPW athletes headed up to the beautiful Barrie waterfront for the Barrie Triathlon, Duathlon and Kids of Steel Race.

On Saturday, we had Ann Hebert race the Give-It-A-Try finishing 3rd AG and her fastest 400m race OWS to date.

On Sunday, we had Kate Elliott race the Sprint triathlon finishing 2nd AG just a mere 58 seconds behind 1st. Great race.

We also had Cynthia Sager race the Sprint triathlon. Although it wasn’t the ideal lead up to the race due to my injury I did the best with where my fitness is at right now.

Congrats ladies hard work and consistency pays off!

08/04/2023

TPW ATHLETE HIGHLIGHT
RICK HO

I'm currently a Firefighter with the city of Toronto.  I started triathlons in 2017 as a way to decompress.  When not working or training I love hanging out with my kids, 8 and 6 years old, who have recently started their triathlon journey.

favourite food: Ramen for sure

favourite workout: long easy rides (to the bakery)

races for 2023: Toronto Marathon, Guelph lake sprint, Toronto triathlon Olympic, Ironman Florida.

long term goal (if you have one): 3 Ironmans, each faster than the last.