3YO squad sessions

BMT (Bike, Marathon, Triathlon) and 3YO Training camps have joined forces. Together we created an amazing package  for triathletes, runners, swimmers, mountain bikers and cyclists

Squad training

We offer 13 weekly and 4 monthly swim, bike (road / mountain bike) , run, and gym squad training sessions. And even more to come. The squad training sessions will be hosted by 3YO coaches Annchen and Bram in Stellenbosch. Weekdays  mountain bike / road rides forms part of BMT organised rides whereas weekend long rides will be organised by 3YO / BMT coaches (including a safety van for road rides).


Wingman Stellenbosch

Training program

Coaching includes personalised training schedules based on goals, time schedule and skill level. Individual training is uploaded in Training Peaks (a Training Peaks account is included in the package).We don’t beleive in “one fits all”. So we welcome all-levels athletes.

Club BMT

We cherry-picked the best Stellenbosch has to offer in terms of bike-shop, bike-fitting and recovery specialist. Sign-up to the 3yo squad includes a BMT membership which consist of a heaps of great discounts. Our goal is to offer you the best training possibilities. On the most safest, fun, personal and social way.


Wingman Stellenbosch

Our pricing

Squad sessions

R500

Per Month + R500 yearly sign-up fee
  • Thuesday 6 AM interval running
  • Thursday 5 PM hills or tempo running
  • Monthly 7 AM Long run (weekly during summer)
  • Monthly open water swim (weekly during summer)
  • Wednesday 6:30 AM squad swim
  • Saturday 7 AM Long group road ride
  • Tuesday (5:30 AM), Wednesday 6:00 AM (Ladies) and Thursday 5:30 AM road rides
  • Wednesday (5:30 AM), Wednesday 6:30 AM (Ladies) and Friday 5:30 AM) MTB rides
  • Monday 5:30 AM strength and conditioning training at Maties gym
Sign up now

Squad sessions + personal training program

R1000

Per Month + R500 yearly sign-up fee

  • Training peaks account
  • Training Peaks zone setting
  • Personalised 2-4 week block training plan
  • Weekly feedback monitored
  • Unlimited email and WhatsApp access to coaches
  • Telephone and Skype access on arrangements
  • Thuesday 6 AM interval running
  • Thursday 5 PM hills or tempo running
  • Monthly 7 AM Long run (weekly during summer)
  • Monthly open water swim (weekly during summer)
  • Wednesday 6:30 AM squad swim
  • Saturday 7 AM Long group road ride
  • Tuesday (5:30 AM), Wednesday 6:00 AM (Ladies) and Thursday 5:30 AM road rides
  • Wednesday (5:30 AM), Wednesday 6:30 AM (Ladies) and Friday 5:30 AM) MTB rides
  • Monday 5:30 AM strength and conditioning training at Maties gym
Sign up now

One on one session

R250

45 minutes / session

    Sign up now

    But wait, there’s more….If you sign up with us, you also get this.


    • Road rides supported by BMT van
    • 20% discount at membership Maties Gymnasium
    • 15% discount on bike repair classes
    • 15% discount on MTB skills training
    • 10% discount with Dr Herman Kotze
    • 10% discount with Moira Robertson
    • 15% of bike fit with Luan Smit
    • 10% off massage with Geordie Robertson
    • 10% of EPT massage with Francois Retief
    • 10% of physio treatment with Tessa Loftus
    • 10% of Cryozone therapy
    • Various discounts at the Stellenbosch Academy of Sport
    • Monthly in store discounts at BMT
    • Registered triathlon and cycling club
    • 10% discount – BMT Grind coffee and Stellenbrau beer

    Our current training sessions (more to come)

    2017 August

    Week 4

    Mon 31
    Tue 1
    Wed 2
    Thu 3
    Fri 4
    Sat 5
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    Sun 27
    Mon 28
    Tue 29
    Wed 30
    Thu 31
    Fri 1
    Sat 2
    Sun 3

    Frequently Asked Questions

    We personalize triathlon and run 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
    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.
    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.
    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.
    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.