Try To Tri Programme

Preparing for your first ever triathlon, or maybe just a part-time athlete?

Introducing the STS programme, dedicated to getting you ready for your first triathlon

Our twelve week programme is designed to get beginner triathletes ready for their first triathlon. Not only will we get you physically fit, but we’ll get your kit right, prepare you for race day and transitions.

There are three target events in the next few months, all ideal for beginner triathletes. Details will be updated on this page.

Please contact us for more information, and to register for the programme.

Try to Tri Target Events:

Slanghoek Triathlon – 27 October 2019 – Breëland Wine Cellar – Entries

Woolworths Triathlon – 01 December 2019 (TBC) – Paul Cluver

Lomond Triathlon – 14 December 2019 – Lomond, Gansbaai – Entries

Message Vicky for discount coupons at squad events: Cape Ultra (6 Oct) , Slanghoek (27 Oct) and Lomond (14 Dec)

Week 9: 30 Sept – 06 Oct 2019

Monday

RUN- Time Trial
1hr
Workout Explained:
Warm up-
10min easy warm up jog
3-4 strides*

Main set-
5km time trial

Cool down-10min easy cool down walk/jog

17:30- Danie Craven Statue

Tuesday

SWIM
1hr
Workout explained:
Warm up-
4x200m (Pull, swim, kick, swim)
4x50m build ups
4x100m pulling (pull buoys and paddles)
4x50m kicking (board)
2x50m fast with fins

Main set-
8×25 swim max 5sec rest in between

Cool down-
200m easy

12:00- Paul Roos or Own time

Wednesday

RUN- Continuous hills
1hr
Workout explained:
Warm up-
10min easy jog

Main set-
8x 200m continuous hills (hard up, easy down)

Cool down-
10min easy cool down walk/jog

17:30- Danie Craven Statue

Thursday

BIKE- Hill repeats
1hr
Workout explained:
Warm up-
15mins easy spinning

Main set-
3x 4mins (45sec medium, 15sec hard)
3mins recovery in between

Cool down-
10min easy spin
17:15- Danie Craven Statue

Friday

Run & Swim
1hr
Workout explained:
STS- Vida E coffee run
6km easy run followed by free coffee at Vida E

Warm up-
2 x 200m easy swim (any stroke)
4 x 50m build ups

Main set-
500m Time Trial

Cool down-
4 x 25m kicking
200m easy (any stroke)
06:00 – Vida E Stellenbosch
17:15- Paul Roos Pool

Saturday

Rest Day

Workout explained:

Rest day-
Nutrition- stick to healthy carbs, lean
protein, and good fats.
Stretch/ foam roll/ sports massage/nap.

Own time

Sunday

RIDE
1 ½- 2hrs
Workout explained:

1-2hr easy ride. Hit the trails or enjoy the open road. This ride is aimed at time in the saddle and getting comfortable on the bike.

Own time