Iron Girl and Guy beginner Training Programs


Iron Girl and  Guy  BIO

please fill out and return to Sheri at

Try a Triathlon…BE AN IRON GIRL!!  [or guy]   LONDON  and   ST THOMAS,

scott flyer – triathlon program summer 2016Swim 500 metres

Bike 20 k

Run 5k

Note- we will not discriminate- this is a training program for fellas too- but – they will have to forgo the Iron Girl race and pick another to train for

IRONGIRL Training Programs – Join Irongirl Canada’s inaugural winner Sheri Fraser and her awesome team of coaches in a 4 month training program

May 3 – August 31st

Training includes

Group workouts – swim/bike/run/core/yoga/  London, Brantford and St Thomas areas.  Morning and evening sessions.

Weekly training program- daily workouts for all levels of athlete

Megadays- all day workouts, info sessions

Clinics – bike maintenance, nutrition, core/stretch workouts, race day strategy.

Discount on Ladies Niagara Camp, Run Clinics, Wednesday Night Splash n Dash

COST $400 + HST

Mother/Daughter [student age] discount

Sheri understands that Life Balance is important. She has been competing in the sport of triathlon since 1986 and coaching since 1995.  She also has 2 children and a full time job

Certified Coaches

Sheri Fraser                        Aimee Fishman         Janice MacDonald

Ashley Powers                   Carolyn Johnson        Catherine Stephens

Nancy Lawrence           Michelle Belton

Goal Race- Iron Girl Canada [Grimsby] race date August 10

Last year the race filled quickly.  If you plan to compete at Iron Girl Grimsby you will need to register early.

Guelph Lake Sprint August 30

Sheri understands that Life Balance is important. She has been competing in the sport of triathlon since 1986 and coaching since 1995.  She also has 2 children and a full time job

Iron Girl 2013

Congratulations to 54 year old Sheri Fraser who won the race overall! Sheri is an impressive athlete and continues to dominate the triathlon stage. She is a wife to husband Bruce, mom of twin university aged boys; Connor and Tyler, and a very popular triathlon coach. Sheri embodies the Iron Girl spirit and we are so thrilled she is the inaugural Iron Girl Canada race champion. I am sure she will be back next year to defend her title!

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JUNE 8/9/10

Save a lot of travel time.  More hills than Muskoka, Mt Tremblant and Lake Placid

FRIDAY bike and swim in the canal

SATURDAY –  Bike, Run,  bike Maintenance clinic,

Yoga- stretch after your workout pot luck BBQ

SUNDAY- Swim, Run

A perfect training weekend for all your Ironman, 1/2 IM, Olympic and Sprint races.   Affordable camp fees and affordable accommodation fees.  Fully supported, feed zones, plenty of qualified, experienced  coaches for every level and every distance.


Wine country is a perfect venue for training for your Ironman, 1/2 IM, Olympic and Sprint races.

Swim-Welland Canal, Life guard supervised.

Bike-quiet country roads, climb the escarpment all day or go flat along the canal-

Run – Short hills Trails, Welland canal


CAMPS $130  + HST  for Friday, Saturday and Sunday for Triathlon Ontario members .   $140 + HST for non members.  Non TO members will be required to purchase insurance for the weekend- $10.  


We have reserved a block of suites at the group discount  at Niagara College Residence Welland Campus.

Each suite has 2 bedrooms, bathroom and kitchenette.  If you need a roommate we can arrange this.

$51 per night includes breakfast- ****we have plenty of space at the camps but the residence does fill up on weekends****so if you intend to come, it is advisable to register early

Join 23 top 10 Ironman finisher and 3 x World Champion Sheri Fraser and her team of experienced coaches with a combined effort of over 130 Ironman finishes

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Winter Bike Classes – 2018/19



We now have two locations for the Classes


Wednesdays 5:30 – 7:45 ish-FULL
75-90 minutes of riding and 45 min core and stretch
Saturdays      8:30 – 11:00 ENDURANCE RIDE-FULL
90-120 min of riding and 30 min core and stretch

FitClub Bootcamps-

962 Leathorne St unit 4, London, Ontario N5Z 3M5, Canada

Wednesdays 9:30 -11:30 AM

1st class = $200- One day per week
Classes start Wednesday November 7 and continue until the end of March.  If the weather is still crappy like last winter we can continue on for another week or two into April.    A few classes will be cancelled around the Xmas Holidays
8 class package  $120
Drop in $15-+HST  if space is available.  There will be no drop in available in  basement classes
You can either send me an etransfer, a cheque to 78 Greenbrier Cres  London N6J 3X9 or bring a cheque/cash  to the first class

SHERI FRASER – TRIATHLON ONTARIO Competition certified coach, 34 years in Triathlon, 24 years coaching experience

MICHELLE BELTON  TO Community Trained Coach,

TRUDIE HARRINGTON  TOCommunity Trained Coach, Certified Personal Trainer, 25 years in Triathlon

NANCY LAWRENCE TO Community Trained Coach,  Certified Spin Instructor   13 years in Triathlon

BRUCE HAMMOND TO Community Trained Coach,

All Bike class coaches are experienced, active athletes, motivated to be fit and…lots of fun!

These classes are for ALL levels of athletes, from Tri-a-tri to Ironman and all ages.   They are also beneficial as cross training workouts for runners, swimmers and pretty much any sport.

We concentrate on biomechanics. technique and form, riding relaxed, changing gears, proper seating, power, leg position, and cadence. Each week we will cover different aspects of training and racing, stretching, self maintenance, injury prevention, core, heart rate, nutrition, sweat loss, pacing, tapering, picking your races, weights, etc.

We will be doing drills and some alternative type speed workouts that will help out your running as well.

We gradually build on endurance and strength. The workouts start easy and gradually the sets get longer and more intense as the weeks pass.

You can work at whatever pace and level that works for you. Set the tension on the trainer as hard or as easy as you like. The first few weeks will be for the new riders to get comfortable on their bikes. Our course focus is on progression, once you are comfortable we will be increase the work to match your personals goals.

What you will need:

A bike and quiet indoor trainer              2-3 towels     2-3 water bottles          snacks while riding        Climbing block       Change of clothes for post-ride stretch            Yoga mat

And make sure to assure the “runners only” that these classes are perfect for cross training
These classes are for ALL LEVELS.  You do not need to be an experienced rider, as a matter of fact…
Other that the fitness aspect, we work on peddling, form, cadence, balance, standing, hills, changing gears, speed work, HR training, riding smoothly, nutrition, core and stretches for cyclists,  so this is not a spin class like you would get at a gym.  You bring your own bike and trainer which is by far more conducive to the body and comfort than a spin bike.
And there will be at least a 30-45 min core and stretch post class.  I encourage people to stay for this

For more information Sheri Fraser –



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Team Sheri Coaches and Assistants


Sheri and her awesome coaches and support crew are very pleased to welcome Scott Mallory aboard the Sheri Fraser Coaching staff. Scott will be heading up the 4 month Summer Training Program for the Try a Tri to Olympic distance with the goal race at Lakeside in September. [or any other race you would like to complete]
This program is open to everyone who would like a group training setting with info sessions on everything from bike maintenance and bike handling skills to nutrition, pool swims, weights, TS training discounts at Splash N Dash .
There is no need for TS to outsource All group workouts and clinics are headed up by certified coaches who have gained their extensive experience by actually racing themselves!

Here is Scott’s information .

What a great pleasure it is for me to be joining the coaching staff of Sheri Fraser Coaching. We are very lucky to have Sheri in London with her wealth of experience and knowledge of triathlon. Her programs are results based and she shares her knowledge and passion for triathlon with all who seek her out.

I have been coaching triathlon groups at the Centre Branch YMCA in London Ontario for the past 4 years. I acquired my Level 1 Community Coaching Certification in 2009 from Triathlon Ontario, the body that governs triathlon in Ontario.

I have a preference for Sprint to Half Iron (70.3) distances. I especially love the science involved and the skill sets one needs to acquire in order to do these distances. Training in the right (heart rate) zones and understanding your efforts (rate of perceived exertion or RPE) are keys to enjoying and being successful at all distances.

As a coach I love teaching athletes about their abilities and showing them that there are right and wrong ways to train. I want people to know that “all” is possible. It takes effort, consistency, time and yes, some money. The rewards are limitless and include better health, fitness, confidence, body awareness and mindfulness.

Related Certifications:
• Triathlon Ontario Level 1 Community Coaching Certification, 2009
• Certified YMCA Group Cycling Instructor, 2011
• 2014 YMCA Fitness Jam, presenter: Building a better Triathlete – One Brick at a time!
• 2015 YMCA Fitness Jam, presenter: Leading an Endurance Spin Class.
• 2016 YMCA Sweat for Strong Kids, instructor’s seminar: Working with Power. Understanding and setting up Watts based training on an indoor stationary bike.
• 2016 TRX Training Certification

Janice MacDonald, CoachIt all began for me at an Ironman race.  I was watching all of the participants finishing and I was so inspired by their determination, dedication and the distance they were covering in a day….  My dream had started and yet I didn’t know how to run, I knew the basics of cycling and I had some swimming background from my public school days. …This was July 2000.I have now completed 4 Ironman Triathlons, countless ½ Ironman and other various distance triathlons, cycling and running races.  I continue to thoroughly enjoy and embrace this sport after many years.  Triathlon has completely changed my life for the better.  The benefits are many and the participants are some of the most supportive and positive people one could ever meet.  Sheri Fraser is one of the key players in my successes.  Sheri was initially my coach and there after I frequently achieved personal best results at various races.  Sheri is motivational, supportive, inspiring and puts her heart and soul into all of the athletes she coaches.  She has been a great mentor to me and countless other triathletes over the years.I continue to learn and can add coach, personal trainer and nutritional specialist to the ongoing list of personal achievements.  It has been an incredible ride and the wheels continue to roll!!!!!

Louise McGonigal 69 yrs and Dave Watts 74 yrs – the Iron Couple, Coaches

We have been involved with the Triathlon lifestyle for 26 yrs having done hundreds of Triathlons which include for Louise 22 Ironman races (21 podium including 15 wins ) for Dave 16 Ironman races (9 podium including 1 win).

Louise’s highlights include 2008 Hawaiian Ironman World Championship winner age group 65-69- and 3 times an age group winner at the Ironman 70.3 World Championships. At 70yrs Dave won Ironman Arizona and has 2 podium finishes at the Ironman 70.3 World Championships. Our current plans are to keep training for cycling, rowing and cross-country skiing events as well as Centurion Cycling & IM Mt.Tremblant.

Ashley Powers, Coach

Ashley Powers is a secondary school teacher for the Thames Valley District School Board. Her love of running began around five years ago, when she joined a London running group to train for the Toronto International Marathon. To her surprise she ended up qualifying for The Boston Marathon, and quickly came to realize she was not half-bad at this endurance sport. Since this time she has not only competed in The Boston Marathon, but developed two other passions as well – swimming and cycling. In the last four years she has competed in several races, including: the Muskoka 70.3 (placing 7th in her age group), The Foster Grant Ironman World Championships 70.3, The Boston Marathon, Guelph Lake I (three times), the Goderich triathlon, the Bluewater Triathlon, The Run for Retina (first place female), Ironman Canada (second in age group), Forest City Road Races 10km (first place female), The Run for the Toad (first place female), and most recently, the Hamilton Marathon (8th place female). Ashley loves to share her passion for endurance sports by coaching both, cross-country and track & field at her school, and by training and motivating others during her own workouts.

I am excited to be able to share the knowledge and skills I have attained with as many people as I can. Running and triathlon have enriched my life by giving me personal goals to meet and something positive to focus on; plus, I have met and formed several new friendships along the way!

Carolyn Johnson, Coaching Assistant

I purchased a bike in 2009 with the goal of finishing a half ironman in Muskoka at the prompting of a running coach.  I had learned to run in 2006 with the motivation of controlling my weight and fitness level.  The longest distance I had completed was a half marathon but I was looking for a new challenge.  I have a swimming background but I had never really owned a bike other than as a young child, so a half ironman seemed very overwhelming.  Then I met Sheri Fraser…Since that day, with Sheri’s guidance I have completed several short and long distance events including several half ironman distances, the Triple T in Ohio and my proudest moment – Ironman Lake Placid.  Her love of the sport is contagious and keeps you wanting to come back for more.  Sheri pushed me to expect more of myself with challenging programs, informative clinics and critical information on form and nutrition and you can always trust her to tell you the truth about your goals and ability. I am now a certified triathlon coach and am working toward my personal training certification in the fall.   I have been reminded in a very short time that the key to success in triathlon, much like life, is simple.  Set a goal, work hard and surround yourself with positive coaches and supportive friends and family.  The rewards are priceless!  I look forward to helping beginner Triathletes achieve a goal that will ask them to give more of themselves than they thought was possible.

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Sheri Fraser 2011 Ontario Triathlon Coach of the Year

  • Mom
  • Coaching since 1994
  • 22 top 8 Ironman finishes
  • 3 Time OAT Athlete of the Year
  • 2 Time Provincial Road Racing Bronze Medalist
  • three time World Age Group Gold Medal
  • Numerous Provincial and National titles
  • Gold at Clearwater 70.3 World Championships 2008
  • Sport Massage therapist for 12 years
  • OAT Competition Certified Coach
  • NCCP level II
  • YES- [Yoga Exercise Specialist] certified

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