3YO
Entry Detail
Summary
Introduction
3YO (Triple Yell O) is a coaching company based in Stellenbosch, South Africa, who run Triathlon, Swimming (pool and open water) , Cycling (road and MTB) and Running (track and trail) training camps for athletes of all abilities. Individuals, groups and clubs are all welcomed as well as families, NON-training partners and friends.
You can book one of the flexible training camp packages or one of the scheduled training camps. Alternatively, 3YO will help you organise your accommodation, airport transfer, access to the training facilities and route guides, to ensure your self-run camp is a success.
Annchen and Bram, the multi lingual founders, will help organise your complete stay, organising your training, use of the facilities, and offering support and coaching. They will help design your training camp to match your needs and targets.
Stellenbosch is becoming a rival to the more traditional European warm weather training venues, attracting many of the World’s leading athletes. It is only 1-2 hour time difference from central Europe, it has a Mediterranean climate and first class training facilities. Away from the training, Stellenbosch has a reputation for its local wines and food, and for being the adventure capital of South Africa.
3YO are also co-organisers of the Stellenbosch triathlon, along with BMT (Bike Marathon Triathlon). 3YO can also arrange camps, transport, accommodation and guided tours of the courses structured around other races like the Two Oceans Ultra Marathon around Cape Town or the Three Day Stage Race African X as well as scheduled training camps leading up to races like IRONMAN South Africa.
Travel
By air; Cape Town (CPT) airport which is approximately 35km away from the centre of Stellenbosch.
Airport Transfers; 3YO will arrange airport transfers
Car Hire: To redeem your Special Discount via our partners, Rhino Car Hire, click here ….
Accommodation
You are offered a range of accommodation which would either match a training camp environment or be suitable for a family holiday.
Accommodation choices:
SUITES: In the heart of the beautiful, historic Dorp Street area, only 5 minutes’ walk from centre of Stellenbosch. Facilities include gym - pool and track in walking distance - bike storage - bike shop next door - mountain bike clinics - bike rentals - guided run, road and mountain bike rides start from bike shop - open water swimming nearby
COTTAGES: All the cottages mentioned are serviced daily and have fully equipped kitchens. These would fit perfectly for those who are looking for groups of friends or family. They are luxury, out of town cottages located on wine estate approximately 14km from Stellenbosch.
Clarence Cottage; is a newly renovated cottage within walking distance of the historic werf where the Boschendal restaurant and Deli are also located. Sleeps 4 people.
Rhodes Cottage; built by renowned architect, Sir Herbert Baker, allows you a walk in Cecil John Rhodes footsteps. Sleeps up to 6 people in the cottage and 4 people in the garden annexe.
Orchard Cottages; is a collection of luxury cottages with a large shared swimming pool all set amongst the Boschendal orchards.
Werf Cottages; recently refurbished farm houses have views overlooking the mountains.
Different accommodation offer a variation of training environment and possible additional holiday activities such as access to Farm Estates, Wineries, Open Water swimming for the family.
Places of Interest
Stellenbosch is a vibrant coffee shop, café and restaurant town with over 47 cafes all pushing the boundaries of baking and coffee roasting. A weekly farmers’ market will give you access to fresh, locally grown produce.
The town is in the heart of the South African wine region with nearly 200 wineries.
The weather is Mediterranean type, with most of the rainfall usually coming in June, the hottest, driest month being January and the coolest, July.
For those who would like to combine training with adventure, 3YO will be able to organise outings such as visits to Table Mountain, whale watching, shark cage diving and wine tasting. If you wish to stay close to your training base, 3YO will arrange trips to the South African “braai” (The word braaivleis is Afrikaans for “roasted meat”), local markets, your favourite cafés, breakfast or eatery spots.
Training Facilities
Swimming
Open Water Swimming: Based at the private Boschendal dam or one of the lakes set in Stellenbosch’s wine farms. If you would like to travel a bit further, there are the options of False Bay and Gordon’s bay
Pool sessions: Based at Stellenbosch University’s (meets with FINA competition standards) 50mtr heated, outdoor pool or their 25mtr heated, 5 lane indoor pools. These pools are used by professional triathletes like Jodie Swallows and James Cunnama.
These pools are within walking distance of the town centre and adjacent to the track and gym.
Cycling
Cycling routes across Stellenbosch have a variety of scenic, good quality roads. The terrain takes in the valleys and vineyards of the region and also includes several mountain ranges. Each ride will be based on your own needs, ability and type of training.
Mountain Biking: MTB trails suitable for all levels of ability and skill. A recent local initiative set up by Stellenbosch trail fund STF has created new and upgraded existing trails to make an extensive network of mountain biking trails. The trails range from moderate single trails to the more technical trails for the most experienced mountain bikers.
3YO offers guided rides, support car (with nutrition, water and spares), emergency backup vehicle and downloadable GPS routes. For those who wish to train at slightly less pace, wine tasting and picnic stops can be scheduled.
They also offer Bike set up and Bike rental services via BMT, an accredited TREK and YETI dealership. Bike fit can also be booked with Guy Smith and in-house Biokineticist, Luan Smit.
Running
Trails: These can be through the forests or vineyards, or across mountain passes. Each route is determined by your training requirements.
The Stellenbosch trail fund STF, a recent initiative of passionate locals, ensure the trails are in pristine condition.
Gym
The gym is based at Maties Health and Fitness Centre.
Weight Training; three large different areas for either general S&C training or specific functional training. There are a variety of equipment, free weights and a floor/ mat area.
The cardiovascular area; includes stationary cycles, elliptical trainers, indoor rowers, steppers and treadmills
Maties also offer group sessions including spinning, yoga and Pilates.
R&R: 3 Ice Baths, 1 Warm Bath and Sport Massage Facilities
Coaches
3YO Coaching
Annchen Clarke: Annchen competed at the Ironman World Championships, Kona and also the 70.3 World & European Championships. She has experienced racing at events across the world with many podium finishes.
The Kona Dream – Annchen Clarke qualifies for the Ironman World Championships. Click here to hear this interview with Brad Brown, The Kona Edge
As a coach, Annchen has helped triathletes to improve their personal best times and has helped Mountain Bikers and Ultra Marathon runners to podium finishes.
Annchen explains; “To get the best out of each athlete you need to understand the athlete needs, goals and what ultimately makes them “tick” to help ensure to bring out the best of talent and hard work.”
She is currently the chairperson of the BMT, triathlon club based in Stellenbosch.
Bram Peereboom: Bram has a degree educated in Sports Science and coached multi sports since 2000 in the Netherlands. Bram has extensive racing experience across a range of sports and distances; from Ironman to Ultra Marathon, from trail running to Mountain Biking.
Andrea Cullen: Andrea Cullen is a Nutritional Therapist, Pharmacist, Senior Associate Member of the Royal Society of Medicine, certified level I Metabolic EfficiencyTM training specialist (METS I-HMP) and functional medicine expert (Institute for Functional Medicine AFMCP). She has worked with Munster Rugby, Ireland High Performance Athletics, Irish rowing, Irish sailing, long-and short-distance European and World standard triathletes as well as some of Ireland’s leading athletes such as Sonia O’Sullivan, Derval O’Rourke, Paul Hession, Gillian O’Sullivan, Ailis McSweeney, and Eoin Rheinisch”
Training Packages
Triathlon Packages
3YO can tailor make your camp to fit your needs and budgets.
Single (8 days) - €895 per person (extra days €69)
- Accommodation: Central self-catering bike-Inn - Airport Transfer - Unlimited use of High performance gym - Unlimited use of 50m Olympic pool - 6 x guided rides some of the most scenic in the world - 4 x guided runs incl. long & brick & trail running sessions - 3 x swim sessions incl. open water swim & squad swim & recovery swim - 1 x recovery ice bath - 1 x massage - Wine tasting - Safari tour - 1 x Welcome breakfast - Bike Build & Box - Secure Bike Storage - Transfers to specified activities - Safety backup car
Group bookings (4+ persons 8 days) - €695 per person (extra days €69)
- Accommodation: Central self-catering bike-Inn - Airport Transfer - Unlimited use of High performance gym - Unlimited use of 50m Olympic pool - 6 x guided rides some of the most scenic in the world - 4 x guided runs incl. long & brick & trail running sessions - 3 x swim sessions incl. open water swim & squad swim & recovery swim - 1 x recovery ice bath - 1 x massage - Wine tasting - Safari tour - 1 x Welcome breakfast - Bike Build & Box - Secure Bike Storage - Transfers to specified activities - Safety backup car
2 Persons sharing (8 days) - €795 per person (extra days €69)
- Accommodation: Central self-catering bike-Inn - Airport Transfer - Unlimited use of High performance gym - Unlimited use of 50m Olympic pool - 6 x guided rides some of the most scenic in the world - 4 x guided runs incl. long & brick & trail running sessions - 3 x swim sessions incl. open water swim & squad swim & recovery swim - 1 x recovery ice bath - 1 x massage - Wine tasting - Safari tour - 1 x Welcome breakfast - Bike Build & Box - Secure Bike Storage - Transfers to specified activities - Safety backup car
Other services available; include Sport doctor (Blood analysis), Physios, Alter-G treadmill, Nutrition plan, Cryotherapy and VO2 Testing.
Swimming Packages
Half day, Full Day and Swimming Analysis options. Swimming Pool and/or Open Water Swimming based. Discounts offered for group bookings.
Also available are these 8 day packages;
Swim camp (Villa) - €649 per person
Group booking (min 6 persons)
- 7 nights’ accommodation - Full board - Off-site 50m Olympic size pool - Off-site 25m Indoor pool - Unlimited use of off-site gym - Airport transfers to Stellenbosch - 2 x 2 hours a day pre-booked swim lanes - Wine / nougat tasting - Cape Town, Table Mountain, Waterfront day trip - Safari game drive
Swim camp (Apartments) - €595 per person
Group booking (min 10 persons)
- 7 nights’ accommodation - Full board - Off-site 50m Olympic size pool - Off-site 25m Indoor pool - Unlimited use of off-site gym - Airport transfers to Stellenbosch - 2 x 2 hours a day pre-booked swim lanes - Wine / nougat tasting - Cape Town, Table Mountain, Waterfront day trip - Safari game drive
Mountain Bike Packages
Half day (4 hours), Full day (7 hours) or guided cycle options. Discounts offered for group bookings
Road Cycling Packages
Half day (4 hours), Full day (7 hours), Guided ride options. Discounts offered for group bookings
Trail Running Packages
Half day, Guided run or Track sessions options. Discounts offered for group bookings
Athletics Packages
Athletics camp (Sports Hotel) - €995 per person
Group booking (min 10 persons)
- 7 nights’ accommodation - Off-site 50m Olympic size pool - Off-site 25m Indoor pool - On-site recovery 25m outdoor pool -= High performance gym -- Guided open water swim in private lake - Airport transfers to Stellenbosch - Full board - 2 x 2 hours a day pre-booked swim lanes
Athletics camp (Apartments) - €595 per person
Group booking (min 10 persons)
- 7 nights’ accommodation - Full board - Off-site 50m Olympic size pool - Off-site 25m Indoor pool - Unlimited use of off-site gym - Airport transfers to Stellenbosch - 2 x 2 hours a day pre-booked swim lanes - Wine / nougat tasting - Cape town, Table mountain, Waterfront day trip - Safari game drive
Coached Packages
Coaching packages are available depending on your sport and distance.
70.3 - Full Ironman: Rates location specific
5km - Ultra Marathon: Rates location specific (incl. Trail and Ultra marathon plans)
70.3 - Full IM Squad: Stellenbosch based athletes
Single Sport: Trail running, Swimming, Cycling
All the above would normally include;
- Personalised 2-4 week block training plan delivered
- Weekly feedback monitored
- Unlimited email, WhatsApp access to coaches
- Telephone and Skype access on arrangements
Also available would be Squad Sessions Drop-in session for Trail Running, Track sessions, Open Water Swimming and Cycling
Training Camps
Training Camp Dates
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TitleFromToSportLocationPrice From
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10/08/201802/07/2019TriathlonSouth AfricaR2,450
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01/11/201831/05/2019TriathlonSouth Africa€795
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01/11/201831/05/2019CyclingSouth Africa€795
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01/11/201831/05/2019FitnessSouth Africa€1,795
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01/11/201831/05/2019SwimmingSouth Africa€595
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01/11/201831/05/2019MTBSouth Africa€1,095
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01/11/201831/05/2019TriathlonSouth Africa€995
Photos (10)
Reviews
8
Reviewed by Joanna
On 05-Apr-2018 16:1:29
Comments: Fantastic multi-sport training experience (triathlon, road cycling, MTB... you name it!) with EXCELLENT coaches - Annchen and Bram - who give every bit of their attention to make it personalized, performance-focused, safe and memorable! 5-star coaching.
Reviewed by Duncan
On 17-Feb-2018 09:0:25
Comments: Training in Stellenbosch is a MUST for all triathlon or multisport athletes! Annchen & Bram are super hosts and coaches offering a really focused and personal training camp. I could not recommend more packing your bike up and heading to 3YO in the stunning Western Cape with first class international athlete facilities. You may even bump into a pro-star or two!
Reviewed by Cecelia
On 17-Feb-2017 20:0:46
Comments: If you want to go to the best and sometime hidden places for training I recommend the friendly company with 3YO
Reviewed by Jens
On 17-Feb-2017 20:0:16
Comments: Was on holiday in Stellenbosh and got great advice on cycling and running routes, both trail and road. Ended up doing open water swimming at Boschendal vineyard with a really friendly crew. Would never had such a great training without 3YO.
Reviewed by Stephen
On 17-Feb-2017 20:0:45
Comments: Thoroughly enjoyed training with 3YO in the beautiful surrounds of Stellenbosch. The open water swim at Boschendal was a highlight! Always supportive and excellent company to run, bike or swim alongside.
Reviewed by Natalie
On 17-Feb-2017 20:0:19
Comments: We were over from the UK and spent a great couple of days with 3YO training camps. Their training ground is stunning! They sorted all the bikes out for us so all we had to do was turn up! It was the perfect way to explore this beautiful country and get some hardcore run bike swim sessions in too.
Reviewed by Andrea
On 17-Feb-2017 20:0:46
Comments: Annchen has been my coach now for a year and wow what a year achieves. It’s been an exciting, rewarding and educational journey and I have felt supported through everything. That final piece beyond just a training plan where coach Annchen takes the individual into account 'me' on my triathlon journey. I am in Ireland so don't let distance put you off when it comes to choosing your coach. I wish I could be there for more individual work and plan on doing so as soon as possible but the distance has never been an issue. I recommend 3YO.
Reviewed by Kara
On 17-Feb-2017 20:0:10
Comments: I'm an age-group triathlete from Canada and loved my experience training with 3YO! It was the perfect way to meet other athletes (local and international) and see stunning places that I wouldn't have found otherwise. The highlight for me was Friday evening swims at a gorgeous winery dam that the public doesn't have access to, and going for wine after! Great mix of safe, structured workouts and social events and a few touristy activities too, definitely recommend it.
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