Southern Suburbs

Triathlon Group Training Sessions

Join us at any of our coached group training sessions, your first session is free and to be a social member is R499pm. Up your training with an online training program presented through an online app, Training Peaks, and still have access to all the group training session for only R730pm  

To find out more information about the training schedule and programs please contact us here.

DAYTRAINING
Tuesday
6:00pm SWIM, Reddam School
Wednesday6:00am RUN, Constantia Emporium or Constantia Village – Speed/Track

Thursday6:00am CYCLE, from Constantia
Friday
6:00am SWIM, Waterfront Canals
Saturday
7:00am for winter 6:00am for summer CYCLE ,Constantia VA -Group long ride

Meet Southern Suburb Tri Coach
STeve Attwell

STeve’s passion for all things triathlon was sparked while working in the UK as a product specialist for Nike, overseeing group training across London for Nike’s popular annual 10km ‘Run London’ events. After competing in a number of triathlon, duathlon and cycling events in England, with two London marathons under his belt, he decided to move to sunnier climes and pursue his love for the sport in Cape Town. Since 2005 STeve has competed across South Africa at all major races, and represented both his province and his country. Over the years STeve has been to ITU Worlds Champs for both triathlon and duathlon, as well as IRONMAN 70.3 World Champs. STeve has finished 5 full IRONMAN events. Over these years STeve has attracted sponsors to align with his vision of building triathlon in South Africa. Some of the sponsors include New Balance, ISUZU SA and Reeds N1 City, Orca SA, Bootleggers Coffee Company, Giant Bicycles and Giant Cape Town, Biogen, SweatSafe SA. STeve is both a TSA (Triathlon South Africa) and ASA (Athletics South Africa) accredited Level 2 Triathlon coach and a certified IRONMAN coach. He is Chairman of ATC Multisport, a multisport club he set up with a fellow triathlete in 2006, which is now South Africa’s largest club with an impressive 850 members. ATC prides itself on attracting new and beginner athletes to the sport, whilst at the same time having some of South Africa’s top multisport athletes as members. Click here for further information www.atcmultisportco.za. Realising that triathlon can be an intimidating sport for beginners, Steve set up ‘Embark Tri’ in 2010, specifically to coach and mentor beginner athletes and give them the confidence to become triathletes. Over the years we have attracted all levels of athletes and branched out across South Africa. We now have representation across the provinces, which makes the major triathlon events very exciting when the Embark athletes get to race each other! You can follow steve on instagram @atlanticsteve or Facebook steveattwelll

Recommended Physio
Genine Manchip Physiotherapy in Sea Point

Genine is passionate about living an active and healthy lifestyle, and encourages her patients to do the same. She has been an athlete herself from childhood, having been involved in various sports. She achieved provincial colours in swimming and biathlon during her high school years. She started running 10 years ago and has competed in numerous marathons and half marathons. She is currently focussing on triathlon and since joining EMBARK two years ago, she has completed 3 IRONMAN 70.3 races. Her genuine interest and experience in sport has led to a passion for rehabilitation and prevention of sports injuries.

Genine is a qualified physiotherapist working in Sea Point, currently studying her Masters in Sport Physiotherapy. She started her own practice in 2016 and she has a special interest in Sports Injuries. She completed both of her degrees in BSc Sport Science (2009) and BSc Physiotherapy (2013) at Stellenbosch. In 2016 she completed a post graduate diploma in Orthopaedic Manipulative Therapy (OMT1).

Genine is actively involved in the Atlantic Seaboard Embark triathlon groups (beginner and 70.3). She takes the group for a weekly strength and conditioning session which focuses on injury prevention and improving performance, triathlon and running specific.

It is very frustrating when join a training program and set yourself a goal and then a few weeks in it you get injured. Generally this happens if you have been doing too much too soon or you haven’t been focusing on your recovery between sessions. “Don’t let a niggle become an injury”. Listen to your body and stick to a training program prescribed by your coach. If you feel any pain or niggles during a session back off from the training and see if it settles. It’s generally your body telling you are over doing it. Sports Massages are great for recovery when you have done a tough session and your legs feel fatigued and sore. They promote healing, improve circulation in them and reduce muscle soreness.

Genine Manchip Physiotherapy offers:

- Sports Injuries
- Movement analysis (Assessing your Strength, flexibility and movement patterns)
- Dry Needling
- Sports Strapping
- Simple gait analysis for runners with injuries
- Injury prevention exercise programs 

Location: In “health Point” on the 3rd Floor in the Point Mall. 76 Regent Road, Sea Point.

Office hours: 08:00-19:00 Monday- Friday

Contact us to book an appointment 

Recommend Bike Store
Freewheel Cycology

SERVICE CENTRE
Our Service Centre is geared for all bicycle brands. Whether you are riding an entry-level bike or strutting the best-of-the-best, our experienced mechanics will ensure that your bike is serviced to the highest of standards.

We know that your bicycle is extremely precious and we understand the cost behind putting a bike together as well as the many hours put in the saddle. It’s because of this we offer only the very best mechanics with vast experience. We have an open-door policy with customers and they are welcome to pop into the workshop to chat to our mechanics whilst they work on their bike. We also invite customers to walk in at any time or whilst riding past, stop and ask us for advice or assistance if needed.

As the famous saying goes "good food takes time"; we put our signature of excellence on each bicycle serviced by us, therefore we urge you to book your bike in early, especially before a big event. Whilst you rest your legs, allow us to service your bike, so that it’s ready for your sharpening sessions.

What we offer:

(Bike brands serviced: All Brands)

Service Description Price
Minor Service R450
Major Service R800
Wheel Rebuild From R200
In-house Suspension Servicing (front & rear) From R450
Specialized Brain Technology Servicing From R1195
Wash & Lube R100
Gear Service R150
Brake Service R150
Headset Service R150
Bottom Bracket Service R150
Hub Servicing From R125
Hydraulic Brake Servicing From R150
* Prices subject to change without notice

If you have any queries regarding the services we offer or would like to book your bike in, please contact workshop@freewheel.co.za.

Recommend Run Store
Run Store on Bree Street

The Run Store on Bree Street is stocked with professional, technical and talented running specialists. Take advantage of their state of the art gait analysis equipment. The shop stocks a large range of brands covering shoes, apparel and accessories.

For more detail and Embark members discounts please contact us