Coaching Athletes Who
Refuse to Settle

If you ever need encouragement to see what you're truly capable of, FORTI is a place you should consider. Everyone has a different reason why you want to take on this journey. 2025 was my motivator, I had a few health issues, ulcer and a fractured arm. I wanted to go into the new year with a challenge, something that can be measurable and can look back at and be proud of myself.

As part of my 2026 New Year's resolution, I contacted Therena, all that I knew of her is she trains tri-athletes and I was definitely not aiming to do an triathlon. From our very first conversation, I felt completely at ease. Therena took the time to explain who FORTI is and what they stand for. Looking back, I probably should have felt intimidated, but she created such a safe and welcoming environment from the start that I immediately felt comfortable and ready.

My goal for 2026 was simple: I wanted to be able to run 5km, I really did not think I can run more than that. For some people that may seem like a small goal, but for me it was a really big achievement to work towards. Therena understood exactly where I was coming from. I had never exercised consistently, and every previous attempt to start running had ended with an injury.

I can honestly say that we started this journey at the right pace. Therena told me she could get me running 5km in six weeks. I laughed when she said that, it seem impossible that I could not believe I could go from zero to 5km in such a short time. But with her guidance, support, and encouragement, I did exactly that. How do you eat that elephant, piece by piece.

As time progressed, she gently encouraged me to start cycling as well, as this makes running easier and it really made a difference. Coming from someone who had never cycled before, I never imagined I would be spending 2-3 session on a stationary bike at the gym, let alone enjoying it. What started as part of a training plan has turned into a new hobby, and I'm now working towards taking the next step into road cycling.

What stands out most about Therena is her ability to meet you where you are. She takes things one step at a time, helping you become comfortable before moving on to the next challenge. Throughout my journey, she has been supportive, empathetic, and completely non-judgmental, while still encouraging me to push myself a bit by bit, more than I ever thought possible.

One of the biggest lessons I have learned through this journey is that whatever you want to achieve, you need to create the habit. Therena gives you the foundation, the structure, and the plan, but it is up to you to build on that and take it as far as you want to go.

Ultimately, you have to put in the work to make it happen. What Therena does so well is provide the encouragement, guidance, and training plans that help you build those habits and stay consistent.

Therena's dedication to her athletes is exceptional. She has helped me achieve goals I once thought were out of reach, and I am excited to see what more is possible with her support and coaching. She walks the journey with you, she is one of your biggest cheerleaders.

Before I found FORTI, I was training blind, downloading multiple apps and trying to follow different programming. My training was very inconsistent. Once I became part of FORTI Endurance, it took all of the guesswork out. She has been in constant contact with me. As soon as my body gets acclimated to the training, she changes it and it becomes hard again, but not so difficult that I can't achieve it. It's just enough to bear. It pushes me. When it comes to my training, I have to be pushed, otherwise I will not be energetic for it, and she has adjusted my programming and worked with me every step of the way.

I used to hate doing endurance sports and thought I could never achieve the things that I have already achieved. With her guidance and training, I have fully let her take the reins and trust her guidance.

With Ironman California coming up in October, I not only believe I can finish with her guidance and programming, but I want to see how much I can PR and go past my limits with her guidance.

"Here we go!"

Before joining FORTI I felt lost in 'where do I begin?' and 'what do I do when?'. Therena has taken all of the guesswork out of training by giving me a structured weekly plan.

Sessions include a variety of strength and endurance training exercises. Keeping things interesting.

What's most valuable is Therena's expert guidance when it comes to nutrition, gear and endurance. She truly practices what she preaches and this motivates and encourages.

I've gained a lot of confidence in my training. Once thoughts of 'I can't' changed into 'I can'.

I've learned a lot and the endurance big has bitten hard and this is mainly because of Therena's passion for the sport.

It's great to follow other FORTI group members' journeys and progress too. Feeling part of a community makes you see the possibilities and results.

Highly recommend & great for beginners or experienced athletes.

Hi. My name is Mariaan and I am a triathlete! Wow, that sounds unreal. But it is true. I became an Ironman 70.3 finisher at the age of 54 and there is no holding back from now on. Why? Because I have an able body, an incredible machine that is capable many things, even though it is on the (slightly) vintage side of life. I have a mind that can dream up adventurous journeys and a heart that says: Go for it! I have the support of family and friends even though they may not understand my "why", but, most importantly, I have Therena. My coach. The one who helped me make this dream a reality. I always had the little "you must do an Ironman one day" voice inside my head. I ran a few Comrades marathons, did some cycling and swam the Midmar mile.

It was on a Fish River Canyon hike that the voice got louder. And then I broke the news to my husband. He wanted to do it with me! We previously took risks and entered events without proper preparation. We finished, but it wasn't fun. When we decided to go for an Ironman, we decided to prepare properly this time. I knew I needed a "policeman" who would check up on me and made sure my adventurous mind did not wander too far off at times. But this "policeman" must not be one of those coaches that screams and shouts and breaks you down. I am too old for that type of thing. I needed someone firm, but understanding. And I found so much more in Therena. She is the perfect blend of firmness with a good shot of understanding, blended with loads of experience, knowledge and herding skills to bring my wanderlust back when it strays too far. She was one of the first people I told out loud that I wanted to do an Ironman. And when I said it, it became a reality. I even asked if 54 was not too old and she told me about this 80 year old lady who completed an Ironman recently. I knew then that I will trust her with this dream because to her, it was important to see me reach my goal. That is who she is.

From the get-go it felt as if I knew her for ages already. She understood the challenges of a full-time job, family responsibilities, everyday life and adding training into the mix. We started. And we reached each milestone. Her meticulous planning, coaching and supporting being the backbone of each step towards Ironman. She showed up, gave advice, listened and laughed with us (you need a sense of humour with 2 x 50year olds in the group). She never once doubted my abilities. I did. She never did. On race day she was there. Cheering us on the entire time. We felt part of a family and proud when we saw the Forti Endurance Team Tri suits of fellow team members on the route. Finishing next to my husband was one of the most special moments in my life. It would not have gone so smoothly if it was not for the preparation we did. Thanks to coach! Step by step until the end. And now...it's off to great places we go! Why stop now if the journey to 70.3 was so rewarding? Sky run in 2027 and a full Ironman in 2028. And for once my mind may wander...because coach will have a plan to reach that dream too! Thanks Therena. It is such a small word, but it so full and deep. You made training fun and doable. So here we go...

They say everyone has their why. Mine is because one day in the old age home, my knees may pain and be stiff, because they ran and cycled and swam and hiked. Not just because they are old. But because they were used to the max! They have stories to tell. And boy, oh boy, will I tell them!! And when I reach heaven, there will be nothing left to do. I will arrive bent and bruised with a smile saying: Thank you, Lord. What a journey to get Home!

Van 25 m swem tot IM 70.3

Vir die eerste 52 jaar van my lewe het ek nooit eers gedink aan swem, fietsry en hardloop nie. Driekamp was beslis nie op my "to do"-lys nie.

Maar soos baie dinge in die lewe verander planne. Toe Mariaan haar droom deel om Ironman 70.3 Durban aan te pak, het dit sommer ook my droom geword. Wie hou nou daarvan om langs die kant te staan en kyk? Beslis nie ek nie!

Ons het al voorheen uitdagings soos die Karoo2Coast en verskeie MTB-wedrenne aangepak. Maar daardie wedrenne was maar geken aan ons "wing it"-benadering, onfiksheid, pyn en lyding. Om heel laaste in te kom was ook niks nuuts nie. Daarom het ons geweet Ironman was 'n heel ander tipe uitdaging. Ons het gou besef ons het 'n coach nodig. Nie net iemand wat vir ons 'n oefenprogram stuur nie, maar iemand wat ons stap vir stap deur die hele proses kan vat. Dit is toe waar Forti Endurance Coaching en Coach Therena deel van ons reis geword het.

Die begin was alles behalwe maklik. Swem was my grootste uitdaging. Ná 25 meter het dit gevoel of ek wil verdrink. Hardloop was iets waarvoor ek nog nooit regtig lief was nie, en fietsry was darem die deel waarna ek altyd uitgesien het.

Van die eerste dag af kon mens sien Coach Therena weet wat sy doen. Elke oefensessie was mooi beplan en het week vir week opgebou. Sonder dat mens dit regtig besef, het die kilometers begin ophoop, die fiksheid het verbeter en die selfvertroue het saam daarmee gegroei. Oefensessies wat aan die begin onmoontlik gevoel het, het later sommer deel van die week geword.

Wat ek die meeste waardeer het, is dat die programme altyd realisties gevoel het. Ja, daar was moeilike dae en harde oefensessies, maar dit het nooit gevoel of mens net oorlaai word nie. Elke sessie het 'n doel gehad en daar was altyd 'n rede hoekom ons iets doen. Dit het gemaak dat ons die proses begin vertrou het.

Maar Forti gaan oor baie meer as net oefenprogramme.

Coach Therena is betrokke by haar atlete. Sy stuur nie net 'n program nie - sy volg jou vordering, gee raad wanneer dit nodig is en is altyd beskikbaar om te help.

Sy woon ook gereeld wedrenne by, staan langs die roete om haar atlete aan te moedig en het selfs Durban toe gevlieg om haar Ironman-atlete persoonlik te ondersteun. Wanneer jy ná ure se swem, fietsry en hardloop moeg begin raak en jy hoor iemand roep jou naam, gee dit net weer daardie ekstra hupstoot om aan te hou.

Nog iets wat vir my uitgestaan het, is die Forti-span. Dit maak nie saak of jy 'n beginner is of 'n ervare atleet nie - daar is plek vir almal. Almal ondersteun mekaar, motiveer mekaar en vier mekaar se suksesse.

Coach Therena doen ook moeite met die klein goed wat 'n groot verskil maak. Nog voor Ironman het ons 'n verrassingspakkie met 'n Forti-handdoek en waterbottel ontvang. Sy het ook spesiale Forti-trisuits laat ontwerp sodat ons as die Forti-span aan al ons wedrenne en events kon deelneem.

Ironman het my geleer dat sukses nie oornag gebeur nie. Dit word gebou uit baie klein oefensessies, vroeë oggende, koue swemsessies, lang fietsritte en hardloop op moeg bene. Dit is daardie klein oomblikke wat jou uiteindelik by die eindstreep bring.

As ek vandag terugkyk, besef ek hierdie reis het oor baie meer gegaan as net 'n Ironman-medalje. Dit het gegaan oor selfvertroue, dissipline en om te ontdek dat 'n gewone mens soos ek baie meer regkry as wat ek self kon dink.

"Vandag is ek ook n Triathlete" 😁

Dankie Forti. Dankie Coach Therena.