Personalised Programs

Coached Group Training Sessions

Training Camps

STS – Mantra

All are welcome – we are for athletes of all level and ages, from beginners to elites. Everyone with a passion for swimming, cycling and running are included in our STS family.

Your best is yet to come – we strive for personal excellence, where each person sets their own targets and we club together to help athletes become the best they can be, whether it’s completing a first Triathlon or winning World Champs.

Giving it our all – we’re as dedicated as those who train with us, because we love what we do and help people do what they love. We are committed to always doing better.

Working together – even individually competitive sports are greatly enhanced by camaraderie and teamwork. As a squad of like-minded athletes; we’re always motivating, supporting and inspiring each other.

Coaching Team

Vicky van der Merwe – Founder & Head Coach

Vicky started Triathlon at age 15 while at Bloemhof Girls’ School in Stellenbosch. Under the guidance of Libby Burrel (who is still her mentor) she moved to Australia after school to train under Olympic coach Stephen Moss. Since then she has raced in over 40 countries, competed in the International Triathlon Circuit and trained under various Olympic Coaches while also completing her LLB Law degree.

“I am super passionate about Triathlon and so it is great to be able to give back to the sport and share my knowledge and experience. I love seeing athletes push their limits, exceed their expectations and become the best they can be… All while realising that exercise is fun.”

Career highlights include: 2016 Rio Olympic Triathlon Squad; SA Team for Rio Olympic Test event in 2015; Multiple South African and African Junior Triathlon Champ; 3 x Biathle World Champ; and Provincial colors in 9 different sports.

2017 results include 3rd at SA Elite Road Triathlon Champs; 4th Elite at Xterra South African Champs 2017 (2nd South African), 2nd in Xterra Reunion, 1st in the WalkerBay Xtreme Challenge, 1st in Knysna Halfmarathon, 1st in Knysna Big5 Challenge, 2nd Cape Town Marathon 22km trail run.

Cobus Fourie – Assistant Coach & Head of Personal Programs

Cobus is a Certified Ironman Coach, and has over 10 years of coaching experience. He is the Assistant Coach and manages our online training programs.

He has represented South Africa at three World Age Group Champs, with a best result of 16th. He has completed two Full Ironman events with a PB of 10:55 and three Half Ironmans with a PB of 4:55.

“One of my greatest joys is to see people get healthier, to help them exceed their expectations and actualise their goals. All while realising that exercise is fun”.

He’s completed Comrades Marathon twice, Two Oceans Marathon twice, over 80 10km races with a PB of 34min, 150 Half Marathons with a PB of 1:16 and 40 Full Marathons with a PB of 2:54. Cycling Highlights include: 15 Cape Town Cycle Tours with a PB of 2:49 and 8 Double Century’s with a best result of 3rd.

Training & Coaching

Structured, coached group training: 14 – 17 sessions a week
Personalised online coaching by our qualified coaches
Event Specific Group Training programs, eg for 70.3, Ironman , Xterra
Training camps for international athletes
One-on-one swim, bike, run and strength & stability sessions
Technical swimming analysis and stroke correction
Mountain Bike skills sessions by our own World Champ
Group rides in a safe, controlled environment and with a back up vehicle
Besides our main groups, we also have a beginners training group and lunch time swimming group.

Personal Programs

Cobus is a Certified Ironman Coach, and is ready to chat to you about your personal program. We don’t believe in generic programs for everyone, and each program is made specifically for each individual. Programs are usually either 12, 16, 20 or 24 weeks in duration.

Contact us on the form below, providing your age, current level, sporting background, specific goals and anything else you may feel important. We can then have a good chat and then make some specific plans.

Get in-touch, we would love to hear from you

Contact Us



+27 71 860 4333

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