This new normal is just like an endurance training programme with a race date that keeps getting pushed out. In the wise words of Brett Sutton from Trisutto Coaching: “Following months in lockdown with no access to normal facilities, it can feel like we’ve lost so much of what we gained from years of training. But now is the best time to reflect on where you started”

Hang in there…


Best news of the week has of course been the opening of the canals for our swims. I know many of you have been dying to swim again and may even brave the chilly waters of the canal just to get a swim in. Swims will be offered every Thursday @ 16h00 & Sunday @ 15h00 starting this Sunday @ 15h00. Slots will be available on a pre-booking basis only and preference will be given to K8 athletes and swimmers. A separate document with Where/What/How etc will be sent out by the end of the week, but in the meantime you can dust off your wetsuits, bright pink/green swim caps & goggles and get ready to swim. Swims will start promptly @ 15h00/16h00 and swimmers will be set off in waves over a 15 minute window period. No booking no swim and no late starters.


Join us next Wednesday 8 July @ 19h00 as we chat to our favorite local PRO triathlete Annah Watkinson. Annah will share with us “HOW TO LOVE THE PROCESS” and how she keeps it all together with a big smile and positive attitude through the good and bad times. There will also be a lucky draw at the end of the chat, we hope you can join us!

Meeting ID: 611 776 7031
Password: K8 Tribe


STRENGTH & MOBILITY – As we get older and continue to hammer our bodies with high intensity swimming, cycling and running, strength and mobility training becomes more important than ever before. Our classes are low impact and suited to all levels of strength.

INDOOR CYCLING – Whether you are an avid ZWIFTER or you have the most basic indoor trainer or stationery bike, our indoor cycling classes are suited to all. For those not on a smart trainer, sessions are based on perceived exertion and cadence. For those with Power and Training Peaks, the session is added to your daily schedule. Great music and familiar faces are always present to keep you motivated!

HIT PILATES – On a Friday we join Jackie Wells, well known physio and Pilates instructor for a HIT Pilates class to give you that last little boost before the weekend.

All sessions are done via Zoom – email me on if you would like to be added to our Lockdown Whats App group or join for a trial. Cost is R450/month for strength or cycling or R600/month for strength + cycling


2,5 weeks to go to our 10/21k run challenge, how is your training going? The route will be announced closer to the time, for now just keep that training going.

Stay well, stay warm and don’t forget to wear your masks!

Look forward to seeing many of you on the weekend