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Triathletes of the Year, 2015

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Team Sheeper Triathlon


Team Sheeper Triathlon is for athletes interested in a challenging and positive group training program. Adults of all ages and skill levels welcomed.

History of the team

Team Sheeper got its start when Tim Sheeper realized that the most interesting thing about coaching triathletes was the group energy and sharing of collective experience. He saw that achievement was greatest when athletes were surrounded by like-minded individuals who fed off of each other's passion for the sport.

The other thing that Tim observed was that triathletes are generally fascinating people, achievers with lots going on in their lives. Some triathletes devote their lives to the sport and Tim enjoys coaching athletes with such admirable focus, but he found that he was most intrigued by the athletes who had other interests, families, and careers. He became an advocate for the multisport lifestyle and for the incorporation of training and racing into a lifetime of health. So Tim founded Team Sheeper in the mid 1990s, both to provide athletes with the power of group dynamics and to be able to reach more people with the message about multisport lifestyle.

Team Sheeper has evolved over the years and has offered many types of programming, but basically has stuck to Tim's original mission. Team Sheeper is, as always, devoted to creating and building community around sport that's welcoming, positive, and supportive. In addition to maintaining the team's basic tenets, Tim embraces change and new experiences. Every year the team seeks to push both the organization and every team member out of their comfort zone so that we all discover capabilities that we didn't know we had.

In recent years, the team has numbered over 100 members who do a lot more than triathlon. We have adventure racers, ultra-distance athletes, world-class swimmers, cyclists, runners, and life explorers who bring a richness to the team that's unparalleled. We also have athletes whose children are involved in our youth programs and we encourage families and partners to train and race together. Today, we have broadened our outlook even further. Team Sheeper aims to channel our passion for athletic endeavors into benefits for the entire local and even the global community, sporting or not. We do this by supporting community-based charities and service organizations, and continually seek opportunities for our membership to spread the word about health and achievement.


Check our our monthly training calendar! It details the locations and specifics for each scheduled workout, as well as including team events and team races.


Team Sheeper Membership

We offer one complete package for triathletes which includes all Team Sheeper workouts, Menlo Masters workouts, plus Boot Camp, Indoor Cycling, Lap and Open Swim, Aqua Fit, Water Polo, Bike Club and Tattersols Running Club. This All-Access Gold Membership for all levels is available in three formats, monthly, quarterly and annually.

Full Triathlon, includes all Team Sheeper workouts each week, plus full Menlo Masters swimming membership, and Boot Camp, Indoor Cycling, Lap and Open Swim, Aqua Fit, Bike Club, and Tattersols:

Monthly: $185
Quarterly: $528
Annual: $2002

Note: If you are a 2014 monthly or quarterly member, no action is necessary to renew as your membership will automatically roll over into 2015. If you are a 2014 annual member, you will need to renew your membership, please follow the link above.

Affiliate Triathlon Membership

For enthusiastic triathletes who would like to be an active member of Team Sheeper, but are limited in their ability to access the full benefits of the team due to geographical distance from our home base. Maybe you live outside the area but still yearn to be a part of an iconic and powerful team that has been in triathlon for more than 20 years and has developed thousands of athletes? This is the membership plan for you!

$52/month + $30 Annual Team Fee -> Register today!

Benefits of an affiliate membership:

  • One weekend of team training per month. (2 swims, 1 bike, 1 run)
  • Embedding with team members at team races
  • Representing the team with an official uniform Invitation to all internal team meetings, special events and special proprietary workouts
  • Inclusion in our team Training Peaks
  • Inclusion in all team communications

Team fee

Team Sheeper membership also requires an annual $60 team fee. Monthly members are billed on the first day of the month and quarterly members are billed on the first day of the calendar quarter.

USMS membership

Menlo Masters is part of the US Masters Swimming association, which means all members must be registered with USMS for insurance purposes. Your USMS card is required to participate in Masters swimming events and you receive the benefits of regional and national news about Masters swimming. Register directly on the US Masters Swimming website at www.usms.org/reg/

Student, Senior and Family discounts

Student and Senior discounts are available for all memberships. Family discounts are available for family members participating in the same program. For these discounts, please contact Sven Jensen, Membership Manager, at svenjensen at menloswim.com.

Additional Fees

Plus, special events and services we use outside the team often cost extra. These might include lodging and meals during our camps and tours, the cost of physiological testing at Endurance Performance Testing, or tickets to a movie or presentation we put on our calendar.

Newcomer information

If you are new to Team Sheeper and don't know how to start, simply get in touch with team manager, Mike Osmond. He will answer all your questions about how to get started, how to meet the team, training levels and more! You can also come observe a workout. No matter what your experience, you can find workouts and a schedule to fit your goals. Our team possesses a huge range of skills and we like training and racing together, no matter what our individual experience and fitness. So you will get to train with athletes who can teach you a thing or two, plus you'll have every opportunity to fill in gaps in your knowledge and add new skills to your repertoire. See you out there!


Tim Sheeper

Tim Sheeper

Founder and Head Coach

For over 20 years Tim Sheeper has coached athletes of all ages at the beginner, intermediate, and elite levels. Tim's passion for  building a community of multisport athletes resulted in the formation of Team Sheeper in the mid 1990's. Find out more about team history.

Tim has been competing in triathlons for more than 25 years and has been racing in running competitions since the age of 8. While Tim has competed at the age group level, he has competed as a pro triathlete since the late 80's and has no plans of stopping.

Tim's mission in life is to encourage and motivate people to live a life full of activity — strengthening both the body and the mind. He is interested in enabling the discovery that one is capable of doing much more in life than thought possible.

Tim also makes family a priority. He has three children who are active in sports and his wife Lisa is herself a champion swimmer and team advocate. Tim's interest in developing whole-person athletes extends to including families in Team Sheeper activities and supporting members' personal commitments.

Mike Osmond

Mike Osmond

Team Manager

Mike graciously holds the post of organizer, communicator, and ombudsman for Team Sheeper. He is deeply involved in triathlon as a sport, in current thinking about training methods, racing strategy, and team dynamics. So Mike brings a wealth of knowledge as well as great energy to the team. He is your day-to-day resource for team logistics and news, so don't hesitate to "Ask Mike."

A Team Sheeper member since 2002, Mike has completed 5 Ironman triathlons and is an avid runner with at least 10 marathons to his name.

When not immersed in sport, Mike works for World Wildlife Fund, utilizing his expertise in marine protected areas and fisheries bycatch to address conservation issues in various parts of the world. Prior to joining World Wildlife Fund, Mike (an Australian) worked on the Great Barrier Reef and in Western Australia as a marine park ranger. He also spent a number of years coordinating humpback whales research across the Pacific.

Contact Mike directly.

Tanja Sattler

Tanja M. Sattler

Training Coach

Tanja has been participating in endurance sports for over 15 years. Bringing a depth of experience in mid- to long-distance efforts, she greatly enjoys working with experienced beginners to help them establish speed and endurance on the bike. Working closely with Triathlon Coach Hani Juha, Tanja carefully crafts a training experience to offer Level 2 athletes the opportunity to improve racing performance and advance their knowledge of training techniques.

Tanja has been a member of Team Sheeper since 2006 and has over 10 years of triathlon racing experience, including Ironman, Half Ironman distances, 14 years of experience in marathoning and has completed several ultra distance events including ultra marathon and Sheeper bike tours. She has a passion for training in the coastal hills of Northern California and enjoys sharing not only the rewarding experience of cycling but the beautiful training routes throughout central and coastal Northern California.

Ian Hersey

Ian Hersey

Training Coach

Ian is the technology guy on the coaching staff - he runs the team's TrainingPeaks-based program and is always up on the latest and greatest training gadgets. He also has a long history in the sport, having been a runner since 1980 and a triathlete since 1983, and has 13 Ironman finishes and over 25 marathons on his athletic resume, in addition to many other races across various distances and disciplines. A team member since 2006, he's his own best lab rat, having transformed himself from a midpack Ironman to a Kona qualifier and set an all-time personal best at the Ironman distance at age 50.

When not training or analyzing power files, Ian works in Silicon Valley as a technology entrepreneur, where he's built, bought and sold companies and has a particular interest in the intersection of language technology, social media, and big data. Married to a travel writer, he can occasionally be found on one or another Hawaiian island.

Kirsten Kempe

Kirsten Kempe

Training Coach

Kirsten is not only an amazing runner, having run in several Boston marathons, but she is also an exceptional triathlete who has traveled all over the world to compete in triathlons from China, England, Germany, Thailand, and Singapore, to competing at the National and World level of triathlon. Kirsten has been a member of Team Sheeper triathlon team since 2004. Most of all, she loves to run, run, and stay healthy!

Heidi Buttery

Training Coach

Heidi blasted into the cycling scene in late 2011, and within 18 months, completed her first Ironman triathlon.  She enjoys long weekend rides with Team Sheeper, where she has been a dedicated member for several years. Always one to bring up the energy level of a group, Heidi participates in many annual team events and races.  She has competed in numerous local, national and international triathlons.

Heidi works with beginner and intermediate triathletes to sharpen their road riding skills and enjoy training in beautiful Northern California.  She loves telling stories on the hills to get her riders to the top. Outside of triathlon, she is a dedicated yogi, enjoys trail running and has a passion for whole foods nutrition. 


Our race plan has been developed to appeal to a wide variety of interests so you can choose the events that are just right for you. This page describes the races that the team is focusing on for the year. Set your goals now and plan ahead for a challenging and rewarding 2015. And be aware that Team Sheeper athletes pursue a variety of races of all distances and venues, so keep your ears open and your Google group login fresh to hear about other adventures that your teammates are planning for the year.

2015 Team Races

Endurance Challenge

Building a fitness foundation in the new year is critical to a successful and injury free racing season. The Team Sheeper Endurance Challenge is our way of giving athletes high goals to keep them motivated during the early season workouts. They may seem simple when you read about them here, but challenging when you try them.

  • Jan 1 - 31: 30/30/30 - The goal is to do 30 mins of running or swimming for 30 days through January. Record your progress on this log. 30 mins of exercise may be the easy part, finding the time to do the workouts before/after work is sometimes the challenge.

  • Jan 1 - Jun 30: 30/3.30 - Six months to achieve 30 rides of at least 3.30 mins. This will ensure that by the time you roll into Bend for the Pacific Crest weekend, you are more than prepared for a half ironman distance race. Record your rides on this log.

  • August OLH Climbing Challenge: During the month of August you will climb OLH on 10 consecutive days or if you so desire, climb it 10 times in 1 day!

Fearsome Foursome

  • Feb 22 - Fearsome Ultimate Run - Challenge yourself with a base-building 18-mile trail run at the end of February. Go easy, get some muddy, soft-surface miles under your belt and finish the day with pancakes cooked by Tim.

  • Mar 7 - Fearsome  Swim - Swim 1 mile / pool at four different pools in the area. Bike or run between each pool to be announced when locations are finalized.

  • Mar 21 - Fearsome Epic Bike - 110 mile bike ride to the coast via Hwy 84, south on Hwy 1 to Bonny Doone, to Felton, and back up East Zayante to Skyline. Roughly 10,000 feet of climbing. (alternate date for bad weather is March 28).

  • May 9 - Fearsome Tri - A return to the original format of this event with a 1 mile swim at Aquatic Park, 12 mile ride to Mill Valley, 15 mile trail run (Double Dipsea), 12 mile ride back to Aquatic Park.

Donut King

  • Dec 19 - Donut King- A bike ride followed by a donut-eating contest

Fearsome Epic Ride

This is the bike challenge of our Fearsome Foursome series. 112 miles and 8200 feet of climbing that will take you from Menlo Park to the coast, south to Felton and then the long climb back to Skyline.

Team Sheeper - Chase Group

When there is evening daylight, you can expect the team to be doing Chase Groups,  a unique Team Sheeper bicycle workout that combines riding skills, intensity, and group riding strategy. Here are the details to get you to the Chase.

What: 20 mile loop with 500 feet of elevation

When: Wednesday evening at 6pm.

Where : Intersection of Edgewood and Canada Road


  1. 5:30pm - 5:45pm - Warm up
  2. 6:00pm -Join the team at intersection of Edgewood and Canada Road
  3. Our coach will put you in groups of 3-4 athletes of similar ability - Some can do the 20 miles in 1.25 hours, others in 1 hour, and there are some that can do this loop in 55 minutes or better - all are fast times.
  4. The first group is sent onto the loop. 
  5. 5 minutes later, the next faster group will go.  The "chase" begins.
  6. 3 minutes later, the next faster group will go.
  7. And every 2 minutes after that, the following groups will go.
  8. Ride as a group -  It is always windy on Canada Road.  Work together with your group to draft and protect each other from the windy section.




Team Sheeper sponsors believe in the mission of the team and provide discounts or supply merchandise to our members. Please say thank you for their support by visiting their stores and considering their products and services.

GoRide Bicycles

GoRide Bicycles is a proud sponsor of the Team Sheeper Athlete of the Month program, supplying gift certificates to our winners. Located on El Camino Real in Redwood City, GoRide is a full service bicycle shop offering 20% off labor, 15% of merchandise, and 10% of bikes to active Team Sheeper members. Stop in any time and meet Bob Weger, the owner of GoRide! Visit www.goridebicycles.com

SMI logo

Located in Palo Alto, SMI provides sports performance massage, injury prevention, injury rehabilitation, research, and education — the highest level of care in the best possible environment. Team Sheeper members receive a $10 discount on one hour massage services. Visit www.smiweb.org

Fleet Feet Menlo Park

Since 2008, Jim Gothers and Lisa Taggart have been providing exceptional, attentive service to our Bay Area customers. Staff members are informed, well trained salespeople who are runners and walkers and athletes themselves, so can speak from experience about the shoes, apparel, and gear. Visit www.fleetfeetmenlopark.com

ROKA logo

At ROKA, we're dedicated to empowering triathletes and swimmers with products that make them faster — faster than they were yesterday, faster than they were last season, faster than their competition. The Maverick Pro's patent-pending design puts you in the fastest body position possible and facilities proper rotation for fast freestyle. What's more, our suit is so comfortable that your shoulders will not tire like they do in your current suit - promise. After extensive pool and race testing, we believe the Maverick Pro is the fastest wetsuit on the planet. We have not found a faster suit. Along the product design path, we discovered a breakthrough training product in the SIM. For non-wetsuit swims, the super-fast and comfortable Viper offers NASA-tested, market-beating performance. More is on the way, so stay tuned. Visit www.rokasports.com

Rudy Project works in cooperation with athletes from every field, listening to what they want and need - working to find the perfect harmony between aesthetics and performance. Continuous research and design enable Rudy Project to utilize the latest and best materials in our cutting-edge products. Rudy Project has won Outside Magazine's prestigious "Gear of the Year" Award twice, for it's cutting edge frame and lens technologies. Rudy helmets were recognized as the #1 most worn Aero/TT brand at Kona for both 2011 & 2012 - and the Wingspan time trial helmet was selected as Triathlete Magazine's "Best Aero Helmet" in its 2012 "Buyers Guide".


We support people that make a difference every day. People who are committed to a healthy, athletic lifestyle and being good citizens. People who appreciate quality, innovation and no BS marketing. We are committed to producing the best possible eyewear for outdoor enthusiasts and stand behind each product we produce with integrity and pride to insure your completely satisfied no matter what. All of our products are perfect for running, cycling, golfing, fishing, tennis, and just about any outdoor activity.



Getting started

Q: How do I get started?

A. Write to Mike Osmond, team manager, to get your questions answered. You can also arrange to meet him at a workout if you would like more guidance. Try our workouts for one week with this trial offer. Meet the coaches, athletes, and experience the unique workouts we provide to the team.

Email General information: info@teamsheeper.com

Website feedback: webmaster@teamsheeper.com

Membership and billing inquiries: membership@teamsheeper.com

Ask Mike! For questions about workouts and events, team logistics, and what's going on in general, give team manager Mike Osmond a shout. mike@teamsheeper.com.

Levels and pricing

The Team Sheeper pricing structure and workout schedule are designed for flexibility. We are all busy, with full lives that can make fitting in training and racing a challenge. The team encourages balance and creating your best schedule for your own best results. This means that there are a lot of membership choices — you get to choose your membership level and the workouts you attend.

Q: What about pro-rating?

A: We do pro-rate annual memberships purchased in February or March. Starting in April, you will buy the quarterly membership. We pro-rate quarterly memberships purchased mid-quarter. Our quarters are by calendar (Jan-Mar, Apr-Jun, Jul-Sep, Oct-Dec). And, monthly memberships purchased after the 7th will also be pro-rated.

Q: How do I cancel, suspend, or change my membership?

A: If you would like to cancel your Team Sheeper membership completely, please fill out the online Cancellation Form. Cancellation requests may also be taken in person through the Service Center, (650) 330-2232. Cancellation requests must be submitted by the 15th of current month to terminate recurring payment/membership for the following month.


Q: How do I pay?

A: You can choose an annual payment or automatic credit card payments either quarterly or monthly. If you're annual, then you need to renew each year. If you're quarterly or monthly, you'll be charged automatically until you cancel your membership.

Q: How do I fit in if everyone on the team is training for long distance races and I'm just trying a sprint for fun?

A: We have many members who are short-distance specialists, are new to the sport, or simply don't have time to train for long distance races. So you won't be alone if a long distance doesn't interest you. Our workouts will prepare you for sprint triathlons just as effectively. And if you're a beginner, join our Level 1 program to train for your first triathlon.

Q: I don't know what my plans are for the fall, can I join for just the first half of the year?

A: You can sign up for quarterly or monthly payments, but these are automatic debits so you would need to cancel your membership to quit for the second half of the year.


Q: What is the focus of weekly training?

A: Our training schedule is designed to benefit athletes will all sorts of goals, so you will find that early season base-building is followed by gradual introduction of speed work and racing prep. Week to week, the workouts will help you stay healthy while improving strength and endurance over the year. We incorporate strength training, flexibility and core work with ongoing technique and skills training. We publish a monthly training calendar for our athletes and below you can see the structure for our weekly workouts.

Monday: Recovery day from the long weekend

Tuesday: Our weekday run workout. You can find us on a local track, sometimes a trail, and we often take advantage of our indoor cycling studio to make it a combo workout.

Wednesday: Our weekday bike workout. When daylight is limited we are indoor on the cycling studio. Otherwise, we are doing the Chase Group.

Thursday: Our weekday strength workout. Bootcamp, Crossfit, and combo style workouts help us develop core strength, balance, and flexibility.

Saturday: The long bike workout for the week. Portola Valley, Old La Honda, Kings Mountain, Pagemill, Pescadero, and Tunitas are just some of the locations we take advantage of in the Peninsula. And we usually encourage everyone to do the swim workout before the ride.

Sunday: The long run workout for the week. Woodside, Huddart Park, and bay trail at Oracle are the usual trails that we use for these workouts.

Swim: Daily Swim workouts - Team Sheeper members join Menlo Masters for workouts which are offered 7 days a week.

Q: Where are the workout locations?

Angell Field, Stanford

The Cobb Track and Angell Field is one of our track workout venues and is open to the public when the track team is not practicing.
Directions: Off El Camino Real, enter the campus by turning west onto Galvez. The track parking lot is on your left after the stadium, about one block.

Bayfront Park, Menlo Park

Bayfront offers a network of trails on mild hills and a paved flat perimeter loop on the shore of the bay.
Directions: Travel east on Marsh Rd until it ends at the Bayfront Park entrance at the intersection with the Bayfront Expressway (84). Cross the intersection to the parking lot.

Burgess Park, Menlo Park

Burgess is Team Sheeper's administrative home as well as the venue for many team activities including Menlo Masters swimming and weekly bike ride starts.
Directions: Located at 501 Laurel Street. From El Camino, turn north on Ravenswood, cross the RR tracks and turn right on Laurel. From 101, exit Willow and drive toward Menlo Park. Cross Middlefield and look for Laurel Street on your right.

Chip Trail, Stanford

This is a trail covered in wood chips located across the street from the Stanford track. It's a good soft-surface warmup loop.
Directions: Off El Camino Real, enter the campus by turning west onto Galvez. Park in the track parking lot on your left after about one block. Cross Galvez to get to the trail.

DeAnza College Track, Cupertino

A track that has lighting at night, popular with south-peninsula running groups.
Directions: Hwy 280 to 85 south toward Gilroy.  Exit immediately at Stevens Creek Blvd, east to Stelling Rd. Turn right, then right again at McClellan. Turn right at the first entrance, park in lot D. The track is adjacent.

Edgewood at Canada Roads, Redwood City

Intersection where you can park for Canada Road and Edgewood Park workouts.
Directions: Hwy 280 to Edgewood Road exit. Go southwest toward the hills and park at Canada Road.

Foothill College Track, Los Altos Hills

A convenient mid-peninsula track that has lighting at night.
Directions: Hwy 280 to El Monte/Moody Road exit. Travel west and find the track on your right at the edge of campus.

Holbrook-Palmer Park, Atherton

This park is one of our favorite venues for indoor strength, core, and spin workouts. It's convenient with a great old carriage house we use for our classes.
Directions: Located between Middlefield and El Camino Real at 150 Watkins Ave. From 101 take the Marsh Rd exit into Atherton. Turn left on Middlefield and right on Watkins. The park is on the left. From El Camino, Watkins is between the lights at Encinal and Atherton Ave. Turn onto Watkins, cross the RR tracks and the park will be on your right. Use either entrance and wind around to the back of the property.

Oracle Parking Lot for Bay Trail, Redwood City

Ideal starting point for runs north up the Bay Trail which goes all the way to SFO along the shore. The trail from Oracle to Coyote Point is a flat 8.5 miles each way. Bathrooms, some mile markers and water.
Directions: Hwy 101, take the Ralston exit, go east on Marine World Pkwy. Turn left into Oracle, and then an immediate left again into the parking lot where we meet.

Pioneer Hotel, Woodside

There is ample parking for Woodside bike starts and runs in this municipal building complex. It's a favorite meeting spot and recommended for least impact on the town of Woodside.
Directions: Hwy 280, take Woodside Road (84) toward Woodside to the top of the hill. See the old Pioneer Hotel on the left. Park anywhere behind the buildings.

Q: My fitness has slipped due to travel. What do I do if I'm not feeling up for the particular workout that's on the schedule?

A: Please come to workouts anyway! You can quickly speak to the coach and get a suggestion for a lower-key approach. Or, plan to complete all the exercises in the workout but only to the level you can sustain — slow down the reps or rest more frequently, slow your pace or cut the number of intervals. For example, on Saturdays, you can start out riding with Hani's group but if you're going to be short of energy (or time), plan to shorten the route. Just be sure to let the coach know so that the group doesn't go looking for you! In all cases, don't hesitate to ask about how to approach any workout.

Q: The team's group emphasis is great, but what if I'm looking for an individual training plan?

A: We encourage following your own plan, but the team doesn't offer this specific service. Athletes have different needs, from those who want daily input from a coach to those who want guidance about periodization of a season. In all cases, Team Sheeper membership can complement individual training plans:

  • There are many online and one-on-one coaching programs, and we can recommend some locally.
  • If you engage a coach, you can still join Team Sheeper workouts so that you don't have to train by yourself.
  • If you structure your training using an online program, you can enhance your learning with Team Sheeper's collective knowledge and experience.

Q: What if my training plans don't correspond with individual Team Sheeper workouts?

A: We welcome your participation in all activities. However, if your workout requirements disrupt the objectives of a Team Sheeper workout, we respectfully ask that you choose another session. For example, if your training plan requires a bike workout of sprints or intervals, please don't join a base-building ride that's designed for long, slow distance. This would be like coming to a Pilates class when you need an aerobic workout that day — simply doesn't make sense.

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