Triathlon Coaching South Africa – Online Coaching for Sprint, Olympic, 70.3 & Ironman

South Africa has one of the most passionate triathlon communities in the world, with events like Ironman South Africa, Durban Ultra, Cape Ultra, and local sprint series attracting athletes of all ages and levels. But training for these races without structured guidance can easily lead to stalled progress, constant fatigue, or struggling to balance training with everyday life.

Working with an experienced triathlon coach changes that. Your training becomes personalised, organised, and adapted to the demands of your schedule, fitness level, and race goals. Whether you’re preparing for your first sprint triathlon or chasing a breakthrough performance at a 70.3 or full-distance event, you get weekly adjustments based on how you feel and what life brings your way.

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We Are SportCoaching

Coaching for Every Type of South African Triathlete

We coach athletes from every corner of South Africa. From first-time triathletes taking on local sprint races to experienced competitors preparing for iconic events like Ironman South Africa, Durban Ultra, Cape Ultra, and 70.3 events across the country. No matter your background, pace, or experience level, your programme is built around the goals that matter most to you.

If you’re new to the sport, your training focuses on confidence, structure, and enjoyable progress without feeling overwhelmed. For developing athletes, we help you build strength, speed, and race-day consistency. And for advanced competitors aiming for personal bests or podium results, your plan includes targeted intensity, pacing strategy, and discipline-specific development.

Every programme is adapted to your lifestyle. Whether you train on coastal routes, hilly inland terrain, or mostly indoors.

See how it works

Peter Anderson

Triathlete / Sweden

Started with Greame after a foot injury and he started writing the program after that I had a good couple of years progression in my training and development.

Stian Mjølnerød-Lie

Mountain Biker / Norway

Couldn't been in the shape I'm in without the help of SportCoaching. Always in touch for my questions and helps me along the way. So happy!

Ken Ronny hauge

Cyclist / Norway

Super happy with you as a coach. Good progress and several top positions in the bike. Good follow-up. Also perfect for me working shift. Creates program training as I work

Minna Backman

Triathlete / Sweden

When you're new, feedback is especially important, and Graeme is highly skilled at both analyzing numbers and understanding the importance of mental strength.

Scott S

Triathlete / USA

Sportcoaching (Graeme) offers the athlete years of experience and knowledge in the areas of running, cycling and endurance sport. The training plans are built to challenge the athlete (I have improved my triathlon biking significantly)...

Jon Hedlund

Triathlete / Sweden

Great coach, responsive and knowledgeable. Had Graeme as a coach for a couple of years and my performance kept getting better and better.

Elizabeth Gonsalves

Triathlete / USA

His confidence in my ability is a great mental boost. Extremely knowledgeable, professional and responsive to any issues or questions.

Håkan Linder

Triathlete / Sweden

Very satisfied! Coach had a much better track of what achievement I could achieve 🙂 When it was time for my first IM he knew exactly what times I could go on and it was much better than I thought.

Oliver Lindblom

Mountain biker / Sweden

A good Guy and a great coach! Have helped me look at training in a different way.

Åge Bunde

Mountain biker / Norway

Graeme is really on top on the game!! I consider my self as a well educated and self coached athlete, but I have seen significant performance benefits in short time working with Graeme.

Melvin Friis

Mountain Biker / Sweden

The king Always Good support and Good results

Sara Gradling

Triathlete / Sweden

Thanks for your patience and understanding, for your help and for believing in me. It’s still hard for me to understand that I actually made Kalmar… It was a struggle but the most positive part was, believe it or not, the marathon!

Training Structure Designed for South African Conditions

Training for triathlon in South Africa means dealing with real seasonal challenges. Your coaching plan needs to work with these conditions, not against them.

That’s why your programme is built around practical South African training realities. During the hotter months, sessions can be shifted earlier in the day or indoors to avoid excessive heat. Winter blocks include more structured indoor cycling, strength work, and swim-focused sessions to maintain momentum when daylight is limited. If you live inland, coastal, or at altitude, your training is tailored to match your terrain and available routes.

The result is a plan that feels achievable year-round. Instead of juggling sessions or skipping workouts due to weather or time constraints, you stay consistent and confident heading into every race.

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The Training Solution

Year-Round Progress with a South African Triathlon Coach

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Flexible Plans

Your training plan adapts to your lifestyle, fitness level, and race calendar. Whether you’re managing early morning commutes, hot summer afternoons, coastal winds, or busy family weeks, we adjust your sessions so you continue progressing without added stress.

Guarantee

Train with confidence through our satisfaction promise. If your programme ever feels off-track, we work with you one-to-one to refine, adjust, and reshape it until it supports your goals and feels manageable.

Unlimited Contact

You receive expert support whenever you need it. We’re here to answer questions, fine-tune your training, and help you stay on course for races across South Africa (or internationally) seven days a week.

Training History

We review your training background to understand what’s working, where your biggest opportunities lie, and how to make the most of your available time.

All Types of Athletes

From first-time triathletes preparing for local sprint events to experienced athletes targeting races such as Ironman South Africa, Durban Ultra, or 70.3 Mossel Bay, we create programmes that align with your goals, experience, and lifestyle.

Low Monthly Cost

Enjoy personalised, high-quality triathlon coaching at a price that keeps proven training accessible for athletes across South Africa, regardless of your starting point or current fitness level.

Our Plans

Choose Your Triathlon Plan

Start your journey with personalised online triathlon coaching designed specifically for South African athletes, and improve your swim, bike, and run with structured, science-based training.

Triathlete exiting the swim with strong acceleration during a sprint distance triathlon training plan — Sprint Distance Triathlon Plan

Triathlete riding smoothly in an aerodynamic position for a Sub-6.5 Hour Half Ironman (70.3) Plan — Sub 6.5 Hour Half Ironman

beginner-half-ironman-70-3-training-plan — Beginner Half Ironman Plan

Beginner triathlete running on a quiet footpath in the early morning during an Ironman beginner training plan, showing steady endurance form, slight fatigue, and base-building effort with road shoes and racing singlet visible — Beginner Ironman Plan

Triathlete riding a time trial bike up a gentle rolling hill during a Sub-12 Hour Ironman Training Plan, steady endurance effort with strong pedal stroke and green countryside in the background — Sub 12 Hour Ironman

All Training Plans

Frequently Asked Questions

Do I have to commit long term?

No. You can train with us for as long as you find it valuable and pause or cancel anytime. We keep things flexible so your South Africa triathlon coaching fits around work, family, and your race season.

How do I receive my training plan?

Your plan is delivered through TrainingPeaks, making it easy to follow sessions on your phone, tablet, or computer. It syncs with the GPS watches and bike computers commonly used by South African triathletes.

What equipment do I need?

We build your programme around the gear you already own. Whether you use heart rate, power, GPS, or simply train by perceived effort, your plan is designed to be practical and effective in South African conditions.

Can I follow the plan if I am travelling?

Yes. Many South African athletes travel for work, holidays, or races abroad. Your programme can be followed anywhere, and we adjust sessions to match whatever facilities you have available while away.

Is this coaching suitable for beginners?

Absolutely. We coach complete beginners training for their first sprint triathlon as well as experienced athletes targeting events like Ironman South Africa, Durban Ultra, or 70.3 races. Your plan is built for your level.

What support will I get from my coach?

You will have direct access to your coach for questions, feedback, and adjustments. Whether you need help before a key session or want a weekly check-in, we are available to keep you moving forward.

How many hours per week do I need to train?

Training time varies based on your goals and chosen race distance. We work with athletes training as little as a few hours per week up to those preparing for full-distance events. Your plan matches the time you realistically have.

Do I need access to a pool or open water?

Regular swim access helps, but it's not required to start. We can include strength, mobility, and technical work when pool time is limited, and adjust your plan when you gain access to local pools or open-water venues.

Can I get coaching if I live outside a major city?

Yes. We coach athletes from all regions of South Africa, including small towns and rural areas. Because everything is delivered online, your location is never a barrier—we tailor sessions to the facilities you have nearby.

Can I focus on a single sport instead of full triathlon?

Yes. Many athletes spend parts of the year working on cycling strength, running durability, or swim technique. We can design focused blocks for one discipline and shift back to full triathlon training when you’re ready.

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Programmes for All Levels

Train with a coaching team experienced in supporting athletes across South Africa and enjoy personalised guidance that fits real life. You can join without any long-term commitment, get help whenever you need it, and receive consistent feedback as your training develops. Your plan adapts to your goals, environment, and schedule so you can build your swim, bike, and run performance with confidence throughout the season.

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Coaching Benefits Designed for South African Athletes

Your training plan adapts to your schedule, current fitness, and chosen race distances. Whether you’re balancing early morning swims, long commutes, demanding workdays, or the intense heat of a South African summer, your sessions are adjusted so you keep progressing without unnecessary pressure.

Train with confidence under our satisfaction promise. If your programme doesn’t feel quite right, we work with you one-on-one to refine it until it matches your needs and goals.

You also get ongoing support whenever you need it. We’re here seven days a week to answer questions, adjust your plan, or help you prepare for events across South Africa or overseas.

We review your training history to understand what’s helping you improve and where extra focus can accelerate progress. With South Africa’s mix of coastal roads, hilly inland areas, and strong seasonal winds, every session is shaped to deliver real-world performance improvements.

Why South African Athletes Choose to Train With Us

We don’t believe in generic training plans or one-size-fits-all schedules. We work with real athletes balancing work, family, early mornings, and South Africa’s varied training conditions. Every programme is built around what you can realistically manage each week.

Athletes across South Africa choose to work with us because:

We adjust your training each week based on your feedback, routine, and energy levels.
We reply quickly so you always know what to focus on next.
We coach every athlete as an individual—not a category or template.
We understand South African conditions, from coastal winds to hot summer race days.
We bring more than 20 years of experience coaching triathletes of all abilities.

This approach creates coaching that feels personal, sustainable, and built around real life. Helping you stay consistent, confident, and fully prepared for race day.