Coach Shamus

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.


  • Swimming since 1978
  • Open Water swimming since 1984 (up to 10km)
  • Olympic distanceTriathlon since 1987
  • Long distance Triathlon since 1994
  • Iron Man Triathlon since 2010
  • Mountain biking since 2004 (Marathon, stage racing and 24 hour)
  • Trail running since 2010 (10km to 56 km)
  • Ultra Distance running since 2012 (up to 90km)

I take a long term approach to all training programs; goals for 1, 3 and 5 years will have to be set.
I am pedantic about correct form and injury prevention. I am insistent on "Getting the basics right".

I survived through the era of massive over distance training without falling prey to it. My training philosophy has always been centred around controlled interval training, building efficiency and confidence over time.
All sessions are to be measured so that changes can be instituted quickly to keep you improving.

There are no "cut-and-paste" training plans, each athlete gets their own individualised program.


South Africa

Preferred Athlete Levels

Beginner, Intermediate, Advanced


Consultations, Remote Coaching, Strength Training, Bike Fit, Run Analysis, Swim Analysis

Sport Types

Triathlon, Road Cycling, Running, Mountain Biking, Duathlon, IRONMAN, XTERRA, Swimming



Athlete Requirements

Minimum equipment required: Swimming - pull bouy, kick board, resistance cords, paddles. Minimum Running & Cycling Equipment - Heart Rate Monitor. Access to a Gym and Running track a bonus.


South Africa