Triathlon Training Camp

The Embark 3-Day Triathlon Training Camp – Yzerfontein

22^nd – 25^th August 2025

This camp is aimed at the Ironman 703 Mossel Bay. It’s for athletes of all levels building for the race. The camp will sharpen your skills in swimming, cycling, and running. Over the course of the program, athletes will receive expert coaching, structured workouts, and valuable insights into race strategy, nutrition, and recovery. Whether you're preparing for your first 703 or aiming for that sub 5h, this camp will provide the guidance, motivation, and community support to help you succeed 

Friday 22^nd

🔹 Day 1 – Endurance Focus

Goal: Establish baseline, reinforce form, aerobic endurance

🕗 10:00 AM – Arrive Yzerfontein 

🕗 10:30 AM – Ride Session

• Duration: 4 hours + Lunch stop
• Terrain: rolling
• Focus: steady Zone 2 aerobic pacing, group riding dynamics

 

🕘 2:30 PM – Check in 

🕘 4:00 PM – Run Session 

• Duration: 45 min 
• Focus: pacing, form under fatigue

🕖 6:00 PM – Dinner + Welcome ceremony and dance competition 

Saturday 23^rd

🔹 Day 2 – Power & Skills Focus

Goal: Improve pacing, bike handling, open water confidence

🕚 6:30 AM – Quick Breakfast 

🕚 7:00 AM – Ride 

• Duration: 2 hours
• Focus: faster group riding, short intervals
• Practice bottle grabs, riding in TT/Aero position 

🕓 9:00 AM – Run off the bike

• Duration: 30-60 mins

🕓 9:30 AM – Coffee Shop

🕓 10:30 AM – Workshop: Triathlon Transitions

• T1/T2 setup practice
• Mount/flying mount/dismount drills
• Running with your bike

 

🕦 12:30 PM – Lunch & Recovery

🕗 2:00 PM – Strength Session : S&C 

• Duration 45 min (upper and lower body and core)
• Bodyweight strength, core stability for triathletes

🕗 3:30 PM – Swim Session: Open Water Skills

• Duration: 60–75 min (ocean/pool with open water drills)
• Focus: sighting, drafting, buoy turns, starts

🕗 5:00 PM – Recovery and SA vs Aus Test match 

• Big TVs, chill out couches and cold beverages

🕖 6:30 PM – Braai + Fun evening 

Sunday 24^th 

🔹 Day 3 – A mix of it all

Goal: A variety of fast and steady and group discussions on race specifics 

🕘 6:30 AM – Quick Breakfast

🕒 7:00 AM –  Ride Session

• Duration: 4 hours + Coffee stop
• Terrain: rolling
• Focus: steady Zone 2/3 steady aerobic pacing
• Practising race nutrition plan 

 

🕒 12:00 PM –  Lunch + Workshop: Nutrition for Triathlon

• Race-day fuelling, hydration strategies
• On-bike/run nutrition practice

🕓 3:00 PM – Run Session: Intervals

• Duration: 60 min
• Format: track or intervals 
• Focus: cadence, running form under load

🕖 6:00 PM – Dinner + Race strategy discussion and closing ceremony 

• Group discussion on best race strategy for Mossel Bays terrain 
• Group photo, Q&A, certificates/swag

Monday 25^th 

🔹 Day 4 – Depart early to get to work 

• Check out by 10am