Shem has been hooked on triathlon since he topped his Age Group at his  first Olympic Distance race in 2005. 

An Honors Degree in Health Science, and the experience of over a decade of  professional multi-sport coaching, enables him to craft sustainable and effective training plans for all his athletes. From brand newbies to World Championship qualifiers, Shem has helped 100s of athletes achieve their sporting goals. Communication, attention to detail and care for each athlete are hallmarks of his coaching style. He firmly believes that a balanced and active lifestyle produces positive change in the live's of his athletes. A family man himself, Shem understands life's demands on the age-group athlete as well as the fierce motivations that drive them. As a result, their Personal Records fall as they continue to enjoy longevity in the sport.

Built around the proven principles of Polarized Training, our framework uses individually derived heart rate and power zones because we recognise that every single athlete is different and there is no "plug and play" formula  for a quick fix. Our approach also goes beyond large volume, aerobic conditioning and builds a complete athlete by teaching them to recognize and develop 5 distinct physiological pillars of endurance fitness within themselves. 

  • Neuromuscular Efficiency 
  • Strength
  • Tolerance
  • Cardio- Vascular Responsiveness 
  • Endurance 

Respecting the specific hormonal response elicited by each of these systems, we design your training programme so that every session complements the preceding and following ones; as one system is worked, the other rests.

Our training principals are triathlon specific and differ from that of pure cyclists, runners and swimmers. All 3 disciplines are intimately connected and your best race requires more than being good at the 3 sports separately.

Our emphasis on a high level of communication ensures that the peripheral but critical elements of multi-sport training such as Nutrition, Recovery, Fatigue and Stress Management, Motivation and Enjoyment are always addressed. 

Because our programmes are tailored to your personal history, fitness level, availability and goals, our athletes are able to balance training with all of life's other important demands, allowing them to sustain a consistent training load.

This is the way of the Braves'.