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TRAINING PROGRAM OPTIONS BY SONJA TERBLANCHE-OTTO

1 Month Training program with coaching: R1300

  • A daily training program,
  • One session per week of “one on one” on the track, swimming pool or bike which will include training and stretching,
  • Daily consultations via email or BBs.
  • Your program will include weight training,
  • Stretching exercises
  • Cross training exercises
  • Nutritional advice
  • Injury advice
  • Gear advice
  • Pre Race strategies
  • Recovery program
  • Daily Monitoring of your health and training via Heart Rate and POMS

1 x Month Program, no coaching: R900

  •  A daily training program
  • Weight Training
  • Cross Training
  • Recovery Program 
  • Pre Race strategy

 

10 Week Olympic Distance - Beginner
1,5km swim - 40k bike - 10km run

CLICK HERE TO OPEN  THE PROGRAM : files/10 Week Olympic Distance-2.doc

 

The above program is free. If you want to become a professional athlete you need a customized program, not just a random program. But, it is your choice, it depends on how far you want to go.

For a personal training program and coaching contact me on This e-mail address is being protected from spambots. You need JavaScript enabled to view it

 

“if you don’t TRI you’ll never know”

UPCOMING EVENTS

The TriSport Cross Duathlon and Trail Run
Begin: 08.06.2013, 08:00
End: 08.06.2013, 13:00
Closing date: 01.06.2013, 12:00
Location: NMMU, SAASVELD, GEORGE, WESTERN CAPE
TSA sanctioned Cross Duathlon and Trail Run event in and around the Garden Route Dam will be on the 8th June 2013. Individuals and Relay Teams will be able to compete in the Duathlon Event.

Save the Rhino 2 Day Trail Run
Begin: 20.07.2013, 08:00
End: 21.07.2013, 14:00
Closing date: 01.07.2013, 20:00
Location: Legend Golf and Safari Resort, Entabani, Mokgophong, Limpopo
Trail Running through the Big Five Legend Golf and Safari Game Reserve, Entabeni, Mokgophong, Limpopo. 27km and a 23km trail run, both on the Game reserve. ALSO A 10KM TRAIL RUN ON SUNDAY ONLY. See lion, elephant, rhino, buffalo, giraffe, wildebeest and many more. The 2 Day Trail is limited to a field of 100 runners.

The Southern Cross 3 day Trail Run - the ultimate Mountain, Forest & Coastal Challenge
Begin: 09.08.2013, 07:00
End: 11.08.2013, 17:00
Closing date: 05.07.2013, 12:00
Location: Eb and Flow, Wilderness, Garden Route
Experience the ultimate personal challenge! Take on 3 unforgettable days that will change your way of living; 3 unique routes starting with a Mountain stage on Day 1 in the Outeniqua Mountains, beautiful trails through indigenous Forest on Day 2 and finishing off with rugged "on-the-edge" Coastline run on Day 3. The gauntlet has been thrown - are you up for the Challenge? ... ONLY 100 PAIRS AND 100 SOLO's. Entries Open on 1st September 2012.

Eight Bells Enduro Mountain Bike Race
Begin: 14.09.2013, 08:00
End: 14.09.2013, 12:00
Closing date: 08.09.2013, 19:00
Location: Eight Bells Inn Mountain Resort, Mossel Bay
Join us for the Annual Mountain Bike Enduro at Eight Bells Mountain Inn Resort. 35km and a 75km race. Also a Night Trail Run on the Friday evening. The Enduro is this year for the 1st time part of the Mossel Bay Sport Festival

Oyster Catcher Trail Run 2013
Begin: 28.09.2013, 08:00
End: 29.09.2013, 13:00
Closing date: 18.09.2013, 23:00
Location: MOSSEL BAY
The 2 Day Trail Run is marked with the sign of the Oyster Catcher bird. The trail offers dramatic sea views, excellent whale and dolphin watching, good birding, and interesting fynbos. There is also one day option on the Sunday which follow the St Blaize hiking route of 16km. No Day Entries for the 2 Day Trail Run. Late Entries and Registration for the 2 Day Trail Run only on Friday 27th September st Boggoms Baai. Day Entries available for the Sunday 1 Day Trail Run at 2nd Beach, Dana Bay.

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EVENTS CALENDAR

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