Southern Suburbs

Triathlon Group Training Sessions

Join us at any of our coached group training sessions, your first session is free. Various membership options. Social membership with group training 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 R799pm  

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

6:00am RIDE, Constantia Emporium or Constantia Village
Wednesday5:30pm RUN, 6pm SWIM Reddam School 

Thursday4:30pm & 5:30pm Indoor Ride with Sam, Constantia Virgin Active 
4:15pm SWIM, Waterfront Canals
7:00am for winter 6:00am for summer CYCLE ,Constantia VA -Group long ride

Meet Southern Suburbs Tri Coach
Sam Burls

Sam Burls is facilitating and mentoring the group training in the Southern Suburbs. Sam is a very active multisport athlete and teaches the RIDE classes at Virgin Active Constantia, Claremont and Steenberg.

Sam’s journey to fitness began in her late 20’s, when she started running and practicing yoga. She has run most of the big running races in the WC, but her favourite race distance is 10km. In 2016, Sam had to take a step back from running due to a flare-up with her RA (Rheumatoid Arthritis). This lead to a more focused Yoga practice and subsequent qualification as a Yoga Instructor (YRT200) in 2017. She has also completed her Pilates Mat qualification through ETA College (2018).

Sam began cycling seriously in 2019, completing the Old Mutual Double Century as her first race. This is definitely where her passion lies and her favourite of the triathlon disciplines too. Sam is also a keen mountain biker and can be found most days meandering around Chapman’s Peak Drive and more recently entering the Gravel race scene too (great for keeping the fitness going in the winter months).

The natural draw towards Triathlon has seen her complete a number of sprint distance events, namely Walker Bay Extreme, Cape Ultra and the Blue Lagoon (Olympic). Her passion for movement and exercise is what she hopes to inspire in others, to lead a healthier and more prosperous life, and of course to have FUN while doing it!

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 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.

Embark members get 20% off all New Balance shoes, and 10% off all other brands.

For more detail and Embark members discounts please contact us