Over the 16 week programme you'll be training at the 
Sports Science Institute of South Africa, with our team of experts who will be putting you through your paces in a periodised and structured group triathlon training programme to get you race ready for the 70.3 Durban half Ironman event, or simply improve your triathlon performance.

The benefit of training with biokineticists is the hands-on approach to ensuring you go through the motions correctly, safely and get the most out of the sessions and programme as a whole. Focusing primarily on improving your weak points and enhancing your strengths.

16 progressive weeks
5-7 sessions per week
Outdoor training
Indoor based strength training

16 progressive weeks
5-7 sessions per week
Outdoor training
Indoor based strength training

STARTING 15 FEBRUARY 2021

 Access for 18 weeks Enrollment closed 
The balance between swimming, cycling and running comes down to consistency, strength & conditioning, and practice. This programme is designed to enhance overall performance in all 3 disciplines and reduce risk of injury.

Periodisation
Strength & Conditioning
Progression
Tappering

Periodisation
Strength & Conditioning
Progression
Tappering

SWIM

Swimming can often be the weakest point of the three disciplines, thus why we focus on getting you confident and strong in the water through pool training as well as open water experience. 

BIKE

Time on the bike as well as time in the gym will improve your cycling performance greatly. Just as important the three disciplines are, so is practicing transitions and focusing on your strong points.

RUN

Nothing beats kilometers on the legs, coupled with specific running training inside the gym - you'll improve your confidence on the road, your pace and your overall performance.

Ciara Botha

Ciara Botha

BSc (Hons) Biokinetics

Ciara is a High Performance biokineticist that has a special interest in swimming, triathlons and endurance sports. Ciara coaches swimming on a competitive level, has completed the Half Ironman in Durban herself and is well versed with the intrinsics of triathlon training (transitioning, getting stronger in the water, etc.). Ciara's focus is to get her clients triathlon ready with a consistent and appropriate programme designed to get you through your first or fastest triathlon yet. 

Frequently asked questions

Frequently asked questions

1. How do I know if I'm fit enough to join this programme / I've never done a triathlon before, do I qualify to join this programme?

Our Tri-Fit programme is periodised meaning you will be guided through different training phases to improve on your current fitness level. Even though this is a group based programme, we emphasize individual development and focus on your own personal strengths and weaknesses to get you stronger in the water, on the bike and road.
To join the Tri-Fit programme you should comfortably be able to swim 100 - 200m (4 - 8 lengths in a 25m pool), cycle 10 - 20km and run 5km, as individual disciplines. 

1. Are all the sessions based at SSISA?

No, most weekday sessions will be based at SSISA and weekend sessions will be off-site (weather dependent). 

2. What if I have pre-existing injuries?

As we are medical professionals, we first assess each of our clients prior to the programme and ensure that all individual's needs, injuries and weaknesses are taken into account in order to modify the movements throughout the programme to accommodate existing injuries and assist in strengthening the muscles to reduce further risk of injury.  

3. Do I need my own wetsuit and bicycle?

Initially a wetsuit isn't compulsary, but relatively necessary later down the line (we can assist with picking the appropriate wetsuit for triathlon training and races). You do need a bicycle, beg, borrow (don't steal).

4. Can I do the Tri-Fit programme if I don't plan on doing the Ironman 70.3 Durban race?

Yes, absolutely. we will be hosting our own mini-triathlons during the course of the programme and more so towards the end. Meaning you will have an event to work towards regardless

Testimonials

Testimonials

"Marginal gains differentiate a good athlete from a great athlete. If executed properly, your strength, core and mobility are vital components in improving performance. 
SSISA's strength programme has definitely assisted in achieving a high level of competency and compliance within a structured workout that is necessary to achieve consistent improvement. The biokineticists provide valuable knowledge and insight throughout the course of the programme that is beneficial to all. 
Thank you for your commitment, dedication and motivation to make goals achievable."
"Having experts create a focused training programme has been fantastic and motivating - really feeling the benefits. 
The SSISA team know what they are doing, kept me motivated with a challenging and focused programme."
"The strength training has been amazing. I feel the exercises are always different and always challenging. It definitely works all the right muscles. I feel stronger and can see so many improvements in strength and flexibility."