Tornado Triathlon
Information Handbook
2014-2015
What is a Triathlon?
Triathlon consists of three activities combined to make up one sport. You start with a swim, then bike, and then off to
run. Between each of the 3 disciplines, one enters transition area to switch up their gear required. Training for a
triathlon is complex and involves training each of the three activities separately, as well as combining them, and also
includes core work, strength work, balance work, stretching and many, many drills for each of the three. There are now
Triathlon Competitions for children as young as 3 and as old as you can be and still complete the distance. Distances vary
depending on age as well as ability in training and in racing. Swim + Bike + Run = Triathlon.
About Tornado Triathlon Club
Tornado Triathlon formed in August of 2013 by three mothers of athletic children looking for a place the parents and
the kids could all train together. We have now completed one year of being the only Triathlon Club in Milton, not
without some growing pains, and certainly not without some amazing accomplishments from our members and
athletes. We have had many inspirational adults and youth complete their very first triathlon race, as well as more
experienced athletes of all ages racing to the podium. All of our athletes and members are strong and proud.
Our practice sessions focus on training the athletic competencies of all three disciplines of the sport as well as education
about the sport and health in general. The practices also include an aspect of team spirit, fun, and socialization.
Our Mission: Tornado Triathlon aims to inspire and challenge athletes of all ages and abilities to meet their goals. We
focus on teaching skills and technique in swimming, running, biking and transitions. We aim to create a fun and social
environment so like-minded athletes can create lasting friendships.
Our Values: Fitness is a life-long goal. We value commitment, motivation and a desire to challenge one self.
Who can participate in our club? (level of athlete, swimmer etc.)
We have programs suitable for all ages of adults and children who are 4 years or older.
Our swim portions of the programs require every athlete to undergo a swim assessment by one of your coaches prior to
signing up. Junior Tornados must be 7 years of age and able to swim 4 lengths of the pool (100m) with some level of
confidence. The swimmers should also be knowledgeable in at least 2 of the different strokes. For our adult Tornado
swimmer, we require that they must be able to complete 200m of the pool without showing signs of significant distress.
For those who are younger than our age requirement or who cannot complete the distance required, they may join our
other Junior Tornado programs or Little Whirlwinds.
Sessions/Fee Structure
*All our sessions run from October 6th through to June 20th, with all stat holidays off, as well as Easter Weekend,
Christmas break off, and March break off. Prices have been adjusted accordingly to accommodate this schedule.
Registration Fee: Covers insurance for members to Triathlon Ontario, subscription to Triathlon Canada magazine, free
Tornado swim cap and administration fees. $75 for non-Triathlon Ontario members and $30 for Triathlon Ontario
members. If you have one you will need to provide your TO number during the on-line registration process.
Full Triathlon Program (Adults or Youth 7+) 1,440

Two 1-hour coached swim practices (Tuesday and Thursday), one 1-hour run/core practice (Wednesday) and
one 1-hour bike practice (Saturday) (we will move indoors through the winter). *Please note that although
Saturday practice is regularly a cycling workout, those youth who sign up for this program and are unable to fit
their bike on a wind trainer will be working on other skills on the track or in the gym instead.
Duathlon Program (Adults or Youth 7+)$ 720

One 1-hour run/core practice (Wednesday) and one 1-hour bike practice (Saturday) (we will move indoors
through the winter).
Swim Only Program (Adults or Youth 14+) $540

One 1-hour coached swim (Tuesday nights).
Development Program (Youth aged 7 – 14): $855

One 1-hour coached swim practice (Monday after school) and one 1-hour run/core session (Wednesday) (we
will move indoors through the winter).
Development Program (Youth aged 7 – 14) Swim Only Option: $540
Development Program (Youth aged 7 -14) Run/Core Only Option: $405
Little Whirlwinds Program (Children aged 4 to 7): $630

Two 1-hour sessions of run and games and biking if weather permits and we are outside (Wednesday night and
Saturday mornings)
Tornado Plus + Flex Program: $720




3 custom workouts emailed per week
30 min consultation per month
Drop in to bike/run workout once per month
Schedule flexibility plus club benefits
Summer Program: 6 weeks Triathlon Summer Program for Adult and Youth, July 13 to August 21 st. Whether you want to
train for your first triathlon or continue your training throughout the race season, this program will meet your needs.
Summer Camp: July 6-10th, 2015. Ages 8 to 14. Swimming, biking, running and multisport activities with age
appropriate core training each day. A great way for kids in triathlon or other sports to stay fit and have fun.
Training Schedule and Locations
Monday
Tuesday
Wednesday
Thursday
Tornados
(Adults)
7-8pm
Swim
Sport Centre
7:30-8:30p
Swim
ECD
Jr. Tornado
Full Tri
Program (7
yrs+)
Jr. Tornado
Development
(7yrs – 14)
7-8pm
Swim
Sport Centre
6-7pm
Run/Core
Outdoor/Velodrome
Track (weather
dependent)
6-7pm
Run/Core
Outdoor/Velodrome
Gym & Track
(weather dependent)
6-7pm
Run/Games
Outdoors/Velodrome
Gym & Track
(weather dependent)
Little
Whirlwinds
(4yrs-6yrs)
4:30-5:30p
Swim
Leisure
Centre
Friday
7:30-8:30p
Swim
ECD
6-7pm
Run/Bike/Games
Outdoors/Velodrome
Gym (weather
dependent)
Saturday
Sunday
11:30am – 12:30
Bike/Run
Outdoor/Velodrome
Studio (weather
dependent)
11:30am – 12:30
Bike/Run Outdoor/
Velodrome
Studio(weather
dependent)
Sleep in
day!!
Sleep in
day!!
Sleep in
day!!
11:30 -12:30am
Run/Games
Outdoor/Velodrome
Track
Sleep in
day!!
*all practices subject to cancelation or change due to weather or circumstances beyond our control (i.e. facility closure).
Please follow us on Twitter @TTClubMilton to receive updates and check your e mail regularly for club communications.
* Little Whirlwinds program does not include biking during indoor training months.
*training schedule for July/August may change and will be communicated via our club calendar on the website closer to
(www.tornadotriathlon.ca)
What You Need to Bring to Practice Sessions
You will need different equipment for each type of workout.



For the Swim workouts, you will need to have: swim suit, googles, Tornado Swim Cap, swim fins and a water
bottle. If you are over 10 years then you will also need a pull buoy, and optional is a kick board. You can
purchase all of these items at Team Aquatics in Burlington.
For the Run workouts, you will need: appropriate running gear for the weather or location of practice,
appropriate running shoes and a water bottle.
For the Bike workouts, you will need: your bike if it is an outdoor practice, once we move indoors, you will still
need your own bike and a *wind trainer, appropriate biking clothing and gear, and a water bottle.
*If you do not have a wind trainer, please inquire with the coaches and we may have one you can rent for the
season. * Please note that mountain bikes or road bikes for children under 10 do not always fit on wind trainers
(most wind trainers fit bikes with a band diameter of 630-700mm) – Fitness games/run option to be provided in
lieu of bike training in these cases
Tornado Plus! *For those who want more than just the regular Tornado Programs
This is a new program for this year and we are excited to offer this to our members as well as non-members that would
like some additional private coaching or specialized services. You can register for the full additional program (described
above) or book additional personalized testing or training as needed. **Note that many of these services will be
provided by a Registered Kinesiologist. Since this profession has recently become a Regulated Health Profession in
Ontario, many insurance companies are now providing coverage for services provided by a Kinesiologist. Please check
with your insurance company to see if you have coverage for Kinesiology** Even if your insurance company does not
cover this type of service, it is considered a medical service and can be claimed as such for tax purposes.

Full Fitness Assessment $95 (approximately 1 hour, 15 minutes)
o Body Composition (% Lean muscle mass, % Body Fat, % Body Water, Predicted Caloric Needs)
o Girth Measurements (to see gain in muscle mass or loss of body fat)
o Flexibility Testing
o Musculo-Skeletal Testing (muscle strength, endurance, power and balance)
o Aerobic Capacity (Endurance)
o Posture Check
o Detailed write up and results

Additional Private Coaching provided by an NCCP triathlon or NCCP swim coach for either swimming, cycling,
running. The coach will meet with you in person and look at your technique. This can also include sweat rate
testing, estimated VO2 max, or other sport or strength testing which may be completed in the time allotted.
Separate fees may apply for specific venues.
o $50 per session (45min)

Personal Training provided by a Kinesiologist or Can-Fit-Pro Certified Personal Trainer for strength training for
triathlon or general fitness. The exercise specialist will meet with you in person and work closely with you to
develop the strength you need to be able to climb hills on the bike or run, or develop power in your swim stroke,
as well as continuing to work on the fundamentals of core strength and balance.
o $50 per session (45min)

Private Coaching or Personal Training Package: buy 10 Coaching or Training sessions or a combination of the
two for a discounted price. Sessions may be done on location (such as the pool, in the comfort of your home, or
in a private physiotherapy clinic in Milton (Miltowne Physiotherapy)
o $400 for 10x45min sessions booked at your convenience

Additional customized workouts provided to you in addition to the club workouts to supplement your training
for a higher level of performance (you can choose the workouts for either swimming, cycling, running or sport
specific strength training or a combination of these).
o $50/month for 3 additional detailed custom workouts provided to you each week

Customized, Periodized Training Plan Outline: This can be used to simplify your training and make sense of
when you should be working hard, resting, adding strength training or doing long easy training. This will give you
an outline of each week and what kinds of things you should be focusing on each week. Use this with the
additional customized workouts or just as a guide for yourself.
o 4 month plan $25, 8 month plan $30, 12 month plan $40

Nutrition Consulting provided by a Registered Kinesiologist/Certified Sport Nutrition Consultant. The costs
include the session plus a detailed write up on suggestions specific for your nutritional needs and goals. Follow
up Consults may be for customized meal plan, race day nutrition strategies, hydration techniques, weight loss or
gain techniques and planning.
o Initial Consult $95 for 75minutes
o Follow up Consult $75 per session (45min)

Heart Rate Zone testing; do you use a heart rate monitor but don’t know where your heart rate should be? With
some simple field tests, we can create detailed Heart Rate Zones customized to you and your fitness level.
o $75 (price includes the time taken to do the testing as well as the detailed write up of the results, your
zones and what this all means.)

Body Composition Testing done with the gold standard of multiple site skinfold testing combined with the
results of a BIA (Bioelectrical Impedance Analysis) test which will also give you your hydration status (percent
body water) and percent lean muscle mass. Girth Measurements will also be taken to be able to compare to a
follow up test after approximately 4 months of a health change/training plan.
o $75 (price includes the time taken to do the testing as well as the detailed write up of the results, your
areas of strength or weakness and what this all means.)

Add on Metrics Data Basic Testing and review of results: BIA (Bioelectrical Impedance Analysis) test which will
also give you your hydration status (percent body water) and percent lean muscle mass. This test can be added
on to any of the above tests (with the exception of the Full Fitness Assessment or the Body Composition Testing
since they already include this).
o $10
Club Special Events and Club Races
Picture Night/Day
Club Nights/Days will take place every couple months at one of the venues and involve some racing, relays, fun and food
as well as a quick post event social with refreshments. We will keep you informed ahead of time as to when these
special days will be occurring.
Yoga! We will be planning to include sports focused yoga on at least one Saturday each month, run by a certified Yoga
instructor. We will keep you posted on this.
Club Socials Our club prides ourselves on our great group of athletes and amazing friendships developed through
training together. In addition to our club nights/days, we will have special club social events planned on occasion; again
we will keep you posted on these dates well ahead of time!
Club Races (these are races not put on by the club, but ones that we will be attending as a club)






End of November or December; Santa 5k Fun family Run in Burlington
June Milton Triathlon (Super Sprint for those Adults and Youth aged 14 or older or sprint for those over 16)
June Caledon Kids of Steel (Kids aged 3 or older)
July Gravenhurst Race weekend – Sprint/Olympic Distances (jump off the steamships!)
August Milton Sunrype fun series for kids (aged 3 to 14)
Other youth and adult races to be chosen based on Membership race goals and preferences
Triathlon Distances
Triathlon is an inclusive sport that features distances for people of all ability and experience levels. Some common
distances for adults and youth are listed below. Note that for the adult races, you choose a race distance that is right for
you, however for the youth races, you may not do more than the distances listed below for your age category. Some
youth races will do less than these distances.
ADULT DISTANCES:
Classification
Super-Sprint
Sprint
Olympic Distance
Half-Ironman (70.3)
Full Ironman (140.6)
Swim
375 m
750 m
1500 m
2000 m
4000 m
Bike
10 km
20 to 30 km
40 km
90 km
180 km
Run
2.5 km
5 t0 7.5 km
10 km
21 km
42 km
YOUTH/KIDS DISTANCES:
Age (as of Dec. 31)
Under 6
6-7
8-9
10-11
12-13
14-15
16-19
Swim
Less than 50 m
50 m
100 m
200 m
300 m
500 m
750 5m
Bike
Less than 1.5 km
1.5 km
5 km
5 km
10 km
10 km
20 km
Run
Less than 500 m
500 m
1 km
2 km
3 km
4 km
5 km
Race Day Triathlon Gear List
Bring all things to transition area in a big duffle bag (gear bag) and remember to pack warm, dry clothes for after the
race to put on. Also if there is potential for rain, put stuff in a garbage bag to keep dry. Cell phones or cameras should
also go in a zip-lock bag to ensure they stay dry even if it isn’t raining – lots of wet stuff will be flying around! You will get
your race number at registration in the morning – make sure you put it on your race belt first thing. You will also need to
go to body marking – they put your number and your age on your arm and your calf. And put on your timing chip.
SWIM









Goggles
Cap
Flip flops
Wet suit
Bathing suit OR what you will race in to wear UNDER your wet suit (Tri shorts and tri top)
Towel x2 – one to put on the ground and one if you need to use it to dry anything
Warm clothes over your tri outfit until you put on your wet suit
Water and simple snack before you go in the water for the race
Sunscreen
BIKE








Bike (make sure the tires are pumped and it is in an easy gear to start the race)
Helmet (check fit and especially chin strap ahead of time)
Bike shoes (or running shoes if you don’t have clips)
Socks if you want to wear them
Sunglasses
Bike pump (I’d leave this in the car and just pump up ahead of time)
Water bottle and cage on the bike to drink in transition or while riding
Race belt – to attach your number on ahead of time – this goes on over your race outfit and usually the number
faces the back on the bike course and you turn it so the number is on the front on the run course. This gets
clipped on in T1 (transition one from the water to the bike) – some people wear it under their wetsuits but I
don’t recommend that.
RUN




Running shoes
Socks
Water to drink in T2 (you don’t need to bring water with you, there will be water stations on the course if you
need it) NOTE: If it is a really hot day – use the water to put on your head to cool you off before you start the run
and during the run – for example Gravenhurst race is usually REALLY HOT!
Hat and sunglasses
The Importance of Nutrition and Hydration for Triathletes
“Nutrition is the key to a good training session and training is the key to performance.”
Athletes regularly exercise at higher levels and for longer periods of time than the average person, and therefore this
increases their nutritional needs. Every individual has unique nutritional needs, as does each triathlete. Providing
yourself or your child with a diet that is rich in sources of vitamins, minerals, antioxidants, and fluids, as well as the right
balance of carbohydrates, protein and fat, which is right for him or her, will greatly increase health and performance in
workouts.
Breakfast
Start the day out right – never miss breakfast – even if you are up early and you don’t feel like eating… try to get
something in to kick-start your metabolism and put a little fuel in the tank. A banana for example, is perfect, if that is all
you can get in. If you have time to digest, try for something more like oatmeal with nuts and seeds and fruit.
Hydration
Drinking more pure, clean water is beneficial for everyone, but especially athletes. Keeping yourself hydrated is essential
for optimal performance and recovery. During heavy exercise, try to drink approximately 500ml each hour. Being even
slightly dehydrated can make you feel fatigued and can decrease your performance in training and competitions more
than you probably realize.
Pre/post workout ideas
Remember to get some protein and carbohydrates in right after a hard workout or at least within 30minutes right
afterward. This is when your body needs the refueling in order to recover more quickly and perform your best in the
next workout. Getting some protein in the form of liquid is best absorbed. An example is as simple as a cup of milk or
soy milk.
Great snack ideas for in between workouts or after school






Almonds, walnuts, seeds and dried fruit and water
Chocolate milk or soy milk, banana and water
Greek yogurt, apple and water
A shake with fruit, protein and water
High protein cereals, milk or soymilk, fruit and water
A chicken, turkey, or tuna sandwich on rye bread, fruit and water
Remember to keep variety in your diet and try new things, but avoid sugar and thick sauces as much as possible.
*Please feel free to set up an appointment with Coach Sheryl to discuss your or your child’s personal needs for daily
nutrition or fueling for practice and competition. See above for contact information.
What Happens If a Practice is Cancelled?

If there are unforeseen circumstances such as inclement weather or venue closure, where we need to cancel a
scheduled workout, we will make all efforts to create a make-up session for the one that was cancelled. If you
cannot make a scheduled practice, please make your best attempt at informing your coach ahead of time if
possible, but we will not be allowing make-up practice sessions for those that you cannot participate in due to
personal reasons. Check your e mail regularly for club updates or follow us on Twitter @TTClubMilton to stay
informed.
How much Training should I be also doing on my own?

You may wish to train some additional times on your own, especially if you are training for a longer distance
race. All members could do at least one more run and one more bike on their own if they wish, but chat with
your coach to determine how long you should be going. Tornado Plus is an option for those looking for more
detailed and customized workouts to complete on their own. With this option you can also get specific exercise
testing and performance evaluations done for you. There is an additional fee for this service, please refer to the
Tornado Plus section for more information.
What if I am planning a race that isn’t one of the club races?

At least one coach will be present at each of planned club races in our schedule. We cat not guarantee that a
coach will be available to attend other races you may register for. We encourage all athletes to share their race
plans and schedule with their coaches though so that this can be taken into consideration with respect to your
training.
About Our Coaches
Sheryl Ross M.Kin, B.Ed.
Registered Kinesiologist, NCCP Swim and Triathlon Coach, Sport Science and Nutrition Consultant.
Sheryl is an athlete, a coach, a teacher and a mom. She holds a Master’s degree in Exercise Physiology and Sports
Nutrition. Being engrossed in health and athletics most of her life has given Sheryl a strong passion for helping others
reach their athletic and wellness goals. She believes a solid training plan and proper nutrition are major components of
these. As an NCCP certified swim coach and sports nutritionist, Sheryl currently works with athletes to reach their
potential through regular specific training and optimizing daily nutrition as well as race day nutrition strategies. Sheryl
was once a national level swimmer herself. Sheryl now competes as a triathlete, racing in distances that range from
sprint to full Ironman with multiple top three age group finishes. She knows what it takes to perform at your best and
is excited to share her expertise to help others succeed! You can read more about Sheryl and her services
at www.sherylrosssportscience.com.
Carolyn Kubas B.Sc. (Phys. Ed.)
Personal Trainer Specialist (Can-Fit Pro), NCCP Trained Community Coach (Triathlon)
Health and fitness have always been Carolyn’s passion. She holds a degree in Physical Education and has been a
Personal Trainer Specialist for the last 6 years. She is also the Mom of 2 great kids who are avid triathletes, swimmers,
football and hockey team participants. As a Personal Trainer Specialist her work involves providing fitness, dry-land
training and functional skills training to different corporate groups, individuals and sport groups including a Milton
Winterhawks Hockey team. She enjoys running and has participated in several running races ranging from 5 km to half
marathon as well as duathlon and triathlon events. Being involved in fitness and sports since her youth has taught her
life skills like confidence, perseverance, dedication and team work. Carolyn believes it is important to keep training
varied and enjoyable. She knows that exercising and participating with our kids helps us all stay healthy and active. She
encourages both youth and adults to develop these values and skills through the Tornados programs. Carolyn welcomes
the opportunity to help your kids and your family work towards new fitness goals!
Janine Theben, B.Sc. M.Sc (OT)
Triathlete and Mother to 4 Sporty Girls, NCCP Trained Community Coach (Triathlon)
Janine has been competing in amateur triathlon racing for 18 years. She was part of the Queens University Triathlon
Team from 1993-1997. She has completed numerous sprint and Olympic distance triathlons as well as the
Malterdingen Half Ironman in Germany and the Seville Marathon in Spain. With over 16 years’ experience working in
rehabilitation, Janine knows what is takes to engage and motivate people to meet and set their goals. Janine recently
won the Values Inspired Performer award at work and her co-workers comment “Janine has a positive energy about
her that inspires others to want to try harder, be better and do all that they are able to do”. Janine is enjoys brining
that energy in planning the Little Whirlwinds group, and to assisting with the management of Tornado Triathlon club
programs.
Stephan Theben, Dipl. Ing
Triathlete and Father to 4 Sporty Girls, NCCP Trained Community Coach (Triathlon)
Stephan has been fascinated by triathlon since age 19, when he read his first book about triathlon. He started triathlon
in 1993 with the Queen’s Triathlon Team (by far the most fun club at Queen’s), where he met his wife Janine. Stephan
started racing in Europe and Canada in 1994 – anything from sprints to Ironman Canada in 1997, the Trans-Swiss
Triathlon in 1999 and Ironman Frankfurt in 2005. During his university career Stephan also enjoyed being a fitness and
triathlon coach for the university team (DLC Aachen, Germany). Since the early 2000s, with work and family life taking
up more-and-more of his time, his focus shifted from competitive racing to ‘relaxed training and racing’. Since 2006
Stephan has devoted the majority of his time to family, work and, yes, golfing! Now he is enjoys working with
triathletes of all ages including triathlon ‘newbies’, fellow ‘casual’ triathletes and hardcore hammer head triathlon
‘geeks’!
How can I contact the club or coaches?
Via e mail at: [email protected] or call 905 691 5997 to speak to the administrator, he/she can then direct your
question or concern to the appropriate person. Our club e mail is monitored once daily, Monday to Saturday. We aim to
address all messages within 48-72 hours.
If you would like to speak with the head coach on any particulars about training or racing etc., then please feel free to
contact Sheryl Ross at [email protected]
To stay on touch with club happenings you can follow us on Twitter @TTClubMiton or visit our Tornado Triathlon
Facebook page or visit our website at www.tornadotriathlon.ca.
For our additional coaching services please contact [email protected]