Tomenson Performance & Wellness
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Tuesday Morning Virtual Rides - Drop In
Join Miranda virtually on Tuesdays at 6:30am for a 1.5-2hr quality ride! Miranda will provide a workout via TrainingPeaks (and files compatible with TR and Zwift), a Zoom link, and Zwift meetup. Miranda will also call out the workout on Zoom. These workouts will be focused on cycling strength, threshold development and VO2max. They work best if they complement other aerobic endurance rides (which will also be provided to do on your own via TrainingPeaks if you choose). You must register 16hrs in advance.
Saturday Morning Virtual Rides - Drop In
2 hours 30 minutes
Join Coach Miranda at 8am on Zoom for a 2-3hr long ride! These will be mostly aerobic rides but we will add some shorter quality work to mix it up. You can use whatever virtual platform you like (there will be a Zwift meet-up) and follow along on Zoom if you choose. The last day of each month will be a Zwift race or a TT if not on Zwift.
Tuesday Morning Virtual Rides - Full Program
Join Coach Miranda at 6:30am on Zoom for a 1.5-2hr quality ride! We will focus on different aspects of your cycling: Strength, VO2max, Threshold development and more. You can use whatever virtual platform you like (there will be a Zwift meetup) and follow along on Zoom if you choose.
DROP IN for Thursday Morning Run Group (CNE)
If you are looking to get faster and stronger and thrive in a group training environment then this run group is for you! Warmup on your own and then meet at 7:15am at the CNE (in front of Starbucks) for activation and drills and then a 40-50min main set. Workouts are suitable for a range of abilities but would best suit those who can run 5K continuously in 18-35 minutes. You can look forward to technique and pacing feedback and a post workout debrief and Starbucks! These will be coached by Miranda.
DROP IN for Wednesday Morning Meetups
For those of you training for Ironman, the mid-week tempo ride is a key component to effective training! Join Miranda's 6:30am Zwift meetup for a 2-2.5hr tempo ride! These will not be on Zoom, but Miranda will provide a workout and will be there to guide you through Zwift messaging.
HIGH PARK - DROP IN for Tuesday Morning Bike/Brick Workouts
If you are looking to get faster and stronger and thrive in a group training environment then this group is for you! Warmup on your own and then meet at 7:15am at various locations for a main set of hill repeats or a brick workout. Workouts are suitable for a range of abilities but would best suit those who can easily ride for 1hr without stopping. You can look forward to technique and pacing feedback and a post workout debrief! These will be coached by Miranda, Tara and Adam.
1 hour 30 minutes
On the bike or the run. This involves a 10 min discussion of your current fitness and goals. Then a 10-15 min warmup on the bike or run. A 5 minute break is allowed after the warmup. Test involves a ramp from easy power/pace to just above threshold power/pace. It is a sub-maximal test. Lactate samples will be measured at each 3-5 minute intervals. Following the test the results will be discussed. Testing is done on Computrainer (you must have appropriate disc brake adapter) or a commercial grade treadmill.
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