Dates 14-17 December
Come and join South Africa's seasoned coaches for a 3 night 4 day summer triathlon training camp in Stellenbosch! You’ll get a great block of training in before the Christmas break in this perfect venue that boasts great riding routes, stunning runs & an outdoor 50m pool, all whilst staying at the Internationally recognized Stellenbosch Academy of Sports.
Accommodation – There is a 62-room sports accommodation facility at SAS, which is professionally co-managed by the internationally recognized Tsogo Sun Hotel Group.
The facility comes with secure private parking, which is access controlled. Within the accommodation facility, each room offers two extra-long single beds, en-suite bathroom, equipped kitchenette, wireless internet access, twin workstations and TV with all South African channels, including DSTV (satellite). All rooms overlook the pool area or the Stellenbosch Helderberg mountains.
All rooms are serviced daily, and on the ground floor there is a private garden with a recovery swimming pool as well as athlete relaxation areas.
Food – The SAS restaurant serves nutritional meals to all their resident & visiting teams & athletes. Only the highest quality products are used. All meals are freshly prepared with no preservatives, colourants or sauces as they know how important a good meal is to the overall well being of the athlete and his/her training.
Swim coaching – 10 lane 50m pool. Beginners will focus primarily on technique. All athletes will have the opportunity to discuss with coaches correct open water technique, correct pacing in the pool and using a specific threshold swim time.
Bike coaching – Stellenbosch has the most wonderful riding routes almost all routes with a large yellow shoulder! Focus for the camp is to spend time on the bike which many athletes neglect. Athletes will have the opportunity to check bike fitment as well as discuss with coaches power files & correct pacing in draft legal racing plus non drafting events.
Running – a correct technique is key. We have access to a beautiful 400m grass track where we will do a full session focusing on drills to improve running technique. These drills improve stability and, they improve overall running technique to prevent injuries down the line.
Although the sessions will be done in a group situation, we will have dedicated coaches for beginner, sprint athlete, Olympic distance athlete & long distance athlete and all sessions will be specific to your event.
Core – What is core strength for a triathlete This lecture will run through the understanding of what the core musculature consists of as well as which muscles and movements can increase core strength and stability.
triathlete related injuries will be addressed, prevention of injuries and the importance of muscle strength and stability for the triathlete. The main focus of the core session is to provide the athletes with an understanding of the correct movement technique to ensure correct muscles are loaded, strengthened and used during their own core workouts. I am happy to send all the athletes away with a core exercise program.
Claire Horner is a level 2 TSA coach, she has a BA Sports Science as well as a diploma in Sports nutrition. She has been racing 70.3 & Ironman distance events since 2006 with her highest placing been 2nd at 70.3 Brazil and 3rd in SA 70.3. She qualified and raced World Champs in Vegas in 2013. Claire together with husband Kent own and run My Training Day a multi sport based coaching academy.
Kent Horner is a level 1 TSA coach. Kent raced on the ITU circuit and in 2008 was on the Olympic squad for Beijing. He then moved across to long distance racing in 2009 where he qualified and raced Ironman 70.3 World champs in Vegas in 2012. He finished 4th in 70.3 SA in 2012 and in 2013 he finished 8th in Ironman South Africa. Together Kent, Claire & their team of coaches coach an average of 200 multi sport athletes across the country & internationally.
Viv Williams is an ITU Level 2 triathlon coach and ITU assistant coach facilitator. She started racing in the late '90's and was a member of the SA Olympic squad for Sydney, 2000. Viv returned to age-group racing after a brief retirement and has had success at various distances. She is a double World Age-Group triathlon champion (2007-Olympic distance and 2012 - long distance) and Age-group silver medal winner at World 70.3 Championships in Mont Tremblant, Quebec, Canada in 2014. Viv also serves as Chair Coaching on the TSA Board
Mandy Lowings has a diploma in massage therapy as well as a TSA level 1 coaching course. Mandy coaches many of MTD's long distance runners, she is also our resident massage therapist!
Matt Holden has a BA Hons in Biokinetics, and has a passion for education through movement. He has worked extensively on sport specific strength and conditioning, orthopaedic rehabilitation, functional movement skills in children and adults, and safe exercise guidance and prescription. Matt is also a talented athlete himself with 2 Ironman finishers & a 5th place in his AG, a world Champs qualification in 70.3 as well as numerous top place finishes in the trail running events.
Dave Vaughn is an advisor/ life coach/ athlete who loves to encourage & inspire. His speciality is working with the new science of integration – aligning your heart & head in the quest to be your best. Dave is passionate about people and their potential to achieve remarkable things through intentional living.
10:00 Check in to Stellenbosch Academy of Sports
11:00 Athletes will head out for a relaxed easy ride through the Stellenbosch with 90% of the ride on a yellow shoulder through the outskirts and farm roads
17:00 An easy run through Stellenbosch Vineyards – our 70.3 athletes can chose to do a longer run of up to 2hrs.
18:30 Lecture by Kent Horner – topic – correct training & pacing strategies on the bike – Olympic distance through to Ironman, based on fitness & course specific relevance
5:30 Early breakfast
7:00 Tempo ride out on the Klapmuts road towards Paarl. Athletes will again be treated by a safe riding lane, undulating roads through farmlands & vineyards.
10:30 Nutrition – extremely important in long distance racing. How much to eat, when to eat & how much to drink. The importance of overall hydration for both Olympic distance & long distance racing and the vital importance of correct eating & drinking whilst training.
We will have a general discussion and then athletes will have the opportunity to book a one-on-one session to discuss race day nutrition.
13:30 Swim session – in the stunning 10 lane 50m Stellenbosch outdoor pool. For the newbies we’ll be focusing on technique. For the advanced athlete – no better than a good session in a 50m outdoor pool.
16:00 core workout & lecture
6:00 Tea/ coffee
6:30 Technique & drills focusing on the importance of a great technique while running followed by a track session on the perfectly manicured Markotter grass track.
9:30 For the seasoned athletes an optional spin on the bike
13:30 A lecture on “Finding your Flow” – how can you engage your mind, emotions & body in the pursuit of your goal. Can you practice and find alignment with your thinking, feeling and body conditioning that can help you to perform at your best.
16:00 Swim session
19:00 Braai dinner & coach-athlete question & answers.
5:00 Early breakfast
6:00 Long ride – athletes will get the best of everything – stunning views, safe riding, gorgeous mountain passes…
10:30 onwards – a short run off the bike to end off a great training camp!
12:00 Lunch and farewell
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