Triathlon coaching

3YO triathlon coaching provides quality personalized coaching services for triathletes, cyclists, runners and mountain bikers of a range of abilities that share a passion for the sport. Otherwise assist athletes to make sport part of their lifestyle, thus matching a training program to each athletes unique lifestyle rather than the other way around with the emphasis on being sustainable. 3YO triathlon coaching provides professional programs and coaching to help develop athletes and assist them to achieve their goals, be it local or international events.

We cater to athletes of all ages and levels of ability, whether it is participating in your first event or taking your racing to the next level. Even if keeping fit is your goal and your aim is to be healthy and enjoy the company of others with the same goals.

3YO also offers one-on-one sessions for those who want to focus on specific area like their swim stroke, bike pedal skills or run tecnique.

We understand for every athlete success is uniquely defined. 3YO encourage and inspire 3YO athletes to find their PURPOSE, build their confidence, effectively set goals, channel their emotions, develop character and ultimately make the dream goal a reality.

Group sessions in Stellenbosch
Group sessions in Paarl
Personalised 2-4 week block training plan
Training peaks account
Training peaks zone setting
Weekly feedback monitored
Unlimited email and WhatsApp access to coaches
Telephone and Skype access on arrangements
NEW YEARS CYCLING CAMP
Chapman's Peak
Squad sessions
Open water swim at private wine farm
Open water swim in private dam at Boschendal
Cycle tours / day trips
Franschhoek pass
New Years triathlon camp
Interval session at Stellenbosch track

Personalized training programs

I’ve been a passionate athlete as long as I can remember – where the biggest challenge has been balancing training with my career, family and friends. I imagine it’s a similar story for you too. Through various race seasons, including way too many injuries, illness and the balancing act called life...

Triathlon training camps

It became clear to me that success as an  athlete was not about training more, it was about training smarter.

With this philosophy it's about matching a training template to the athletes unique life template than the other way around. Understanding what motives thus effectively inspires an athlete, encouraging the athlete to have a healthy support network, understanding their body and matching that with athletes unique recovery rate is key to successful goals and thus results in sustainable training long term.

All designed to help you enjoy the same success that my athletes and I have, in an affordable way that still means you have quality time for your family, friends and career.

3YO Coaching

3YO coaching wants to make a difference, empower athletes to achieve more than just goals. Goal or PURPOSE beyond finishing THAT race or achieving PBs, podiums, championship selection. 3YO believes it more than just coaching fundamentals of skills, power, speed, endurance, technique. 3YO ensures athletes recognise life changing messages through our sport triathlon, further in coaching the mind and motivating from within.

MISSION

3YO coaching empathise to maximise and sustain performance motivation needs to come from the inside. We believe athletes or triathletes are driven by the heart not just by blind obedience (or following a generic online program)

HOW DOES 3YO DEFINE SUCCESS?

3YO understand for every triathlete or athlete success is uniquely defined. 3YO encourage and inspire 3YO athlete to find their PURPOSE, build their confidence, effectively set goals, channel their emotions, develop character and ultimately make the dream goal a reality.

Triathlon coaching Stellenbosch

Training peaks

One of the key tools for an athlete to achieve success in sport is a structured training program, and TrainingPeaks is a powerful tool in this regard. The tool allows for your 3YO coach to manage training for you and your account is linked to the 3YO coach account. Should a coach manage your program, you allow him or her access to your account, and they then upload your weekly or monthly programs. All you then need to do is check your program, execute the session, and enjoy a hot shower afterwards. The coach will get notified via email of your completed session and check up on it.

The Performance Management Chart
The way TrainingPeaks turns you into a better athlete is by measuring four factors that play a big role in getting you in the best shape to achieve your goals. They are Training Stress, Fatigue, Fitness and Form. Of these four aspects, form is the essence of Training Peaks and the info gets reflected on what TrainingPeaks calls the Performance Management Chart (PMC).

 

Annchen Clarke

Annchen started running at age 7 and by the age of 13 was running top 5 fastest 1500m times u19 in South Africa. In 2008 she changed her focus to triathlon and 2012 switched to the longer distances. She has raced throughout Europe, Canada, Brazil, South Africa and Hawaii. In 2014 she come 2nd in her age group in SA long course champs; 2nd in age group Ironman South Africa won the French Long course open women’s category; raced 70.3 European Championships and Ironman World Championships respectively. In only 2 years of going “long” she achieved her dream to race Ironman World Championships, Kona Hawaii 2014. Annchen is passionate about all things triathlon and athletes reaching their goals. She works with beginners to intermediate runners and triathletes.
 
 
Annchen has coached athletes to smash PB in Ironman 70.3 after just 3 months of working with her, to breaking PB in full Ironman by more than 1hour in following year. Further helped athlete reach age group podium in multiple 70.3 distance races. Successfully coached athletes to age group podium in gruelling 361km mountain bike race. She even coached her Dutch husband, forcing him to successfully completing an Ironman and ultra marathon Comrades.

Goals / races

Races can be used for a variety of goals. The extra stimulation of a future race provides a great platform for workouts.

When it comes to actually setting a goal, you should be constantly looking at your progress and revisiting/refreshing them, this helps boost motivation, maintain focus and keep your training on the right track.

 

Triathlon coaching questions

We personalize triathlon coaching, running and cycling training plans to meet the different needs of our clients including: IRONMAN triathlon, Ironman 70.3 Triathlon, Olympic & Sprint Triathlon and Running races from 5k to marathons. Beginners training plans start out at less weekly training volume and have fewer and shorted intervals than the experienced athlete training plans. Training plans are personalized around lifestyle, family life and work commitments
If you have more than one workout scheduled in your training plan, it does not matter which order you do the workouts in. You can also separate them into different parts of the day if that makes more sense for your schedule. The one exception is triathlon BRICK workouts (bike immediately followed by run workout). The run should start within 5-10 minutes of finishing the bike in order to simulate a bike to run transition in a triathlon.
The minimum stated physical requirements will vary by race distance, plan duration and athlete level. Following on from Q&A you will need to complete we will determine minimal requirements based on your goal and prior fitness levels. We recommend that you consult with your physician prior to starting any exercise program.

Triathlon coaching questions

Yes, we personalize your training plan around other commitments outside your training and recognize you will miss some of the workouts. We will adapt training plan and provide guidance, as you go to accommodate missed sessions. As a rule of thumb, if you can complete 70-85% of the given workouts per week, then you’ll be successful.
We create field test to determine your training zones for swim, bike and run. If done correctly, the results should be a good approximation of what you would learn from a metabolic test in the lab. We use training intensity zones in our training plans in order to differentiate the levels of intensity that you should maintain during each part of a workout. Training at different levels of intensity stimulates different training responses and is an effective tool to maximize training time.
You can email us to request all the swim drills plus other training tools required.