You can't choose ADR, the IAD will look at your file and they will decide whether or not your situation is fit for ADR, they decide that when they believe it can be solved in under an hour, if they think it will take more time, they'll pick a full hearing.
You can't check your appeal process online, you can only check your immigration application with CIC through ECAS, and that is inactive during the appeal process, it will only be activated again once you win your appeal and CIC requests you to send updated forms, but that's not gonna be for a while if you just filed the appeal. Right now all you can do is wait, if you sent the letter to the IAD to appeal, they'll send you a letter in a few weeks acknowledging your appeal and telling you CIC has 120 days to send you and the IAD your complete file (called a blue book), they'll always inform you of what's going to happen next via letters or phone calls. If you want to phone the IAD to ask for information on your file you can check the phone numbers at
http://www.irb-cisr.gc.ca/Eng/contact/Pages/add.aspx
Best of luck!