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 R399pm. 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
5:30pm RUN, Around Claremont Area – Hills
7pm SWIM, Camps Bay – Swim Squad

Wednesday6am STRENGTH, Western Province Cricket Club

Thursday6am RIDE, Newlands - 1hour Ride
6pm RUN, Western Province Cricket Club

Friday6am SWIM, Battery Bay Park with our TRI Club - Open Water
Saturday6am LONG RIDE – Intermediate & Beginner Level

Meet Southern Suburbs Tri Coach
Michelle Flowers

Michelle is a qualified Occupational therapist who has been working with children with severe disabilities and their families for over 10 years. The journey that these families go through has always challenged her to push her own limits and inspired her to help people reach their full potential.

Michelle has always been a swimmer with a passion for anything off road. She joined Embark in 2016 and has completed a variety of trail runs, stage races and sprint and olympic distance triathlons as well as East London 70.3 and Durban 70.3. She now coaches the southern suburbs beginner group and loves being a part of watching new athletes achieve their biggest goals yet!

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