TRIATHLON
Whether you want to train for Ironman, be placed first in your age group or complete your first Tri, STS has a place for you! We cater for ALL LEVELS and divide groups into beginners, intermediate and advanced.
SWIMMING
We swim in a beautiful, well kept outdoor pool at Paul Roos Gymnasium.
The pool is heated during the winter months
We also have 2 open water swims (weather dependent) a week: 1 dam swim and 1 sea swim.
We have a dedicated beginners group with a hands-on coach
We offer 1-on-1 sessions
Swim Clinics are offered that focus on specific strokes or point
STS swimming events include the “STS Mile” and we also do regular Robben Island Swim Crossings!
CYCLING
Our cycling training is mainly done on the road
We mix our rides up between interval sessions, tempo rides and longer, easier rides.
When it comes to cycling, our first priority is safety and therefore we’ve implemented the following: a support car
Our annual Tour de STS is a 120-150km supported Team Time Trial (stronger teams) or, for the beginner or intermediate participant, just a great ride.
This Tour is great prep for the Double Century Tour in November, where STS usually enters 4 teams: Ladies Racing team (former winners!), Mens Racing Team, Mixed Team and Social Team.
RUNNING
During the week we do interval type training and over weekends we do our longer run. We also mix things up by having monthly Time Trials and Social Runs.
You can participate in several 8-week programs during the year such as the STS Beat Your Best 5km/10km / half marathon, STS Winter Challenge, STS Feel Your Best, etc.