Natalie Ross

Recent Achievements:

2020: Sea of Galilee Half Marathon, Champion (1:23)
2020: Comrades "Race the Legends" Virtual 10km PB (36:49)
2019: Ekurhuleni 5150, Champion (2:17)
2019: Afriman Duathlon, 2nd Female
2019: SA Duathlon Champs, 3rd Elite Women
2019: Durban Half Ironman, 2nd Age Group 25-29
2019: Sun City Sprint, 2nd Female (1:09)
2019: SA Triathlon Champs, 2nd Female, 1st Age Group 25-29
2019: Wally Hayward 10km, 2nd Female (37:45)
2019: Two Oceans Half Marathon, 23rd Female (1:25)
2018: Ekurhuleni 5150, 3rd Female
2018: PE 5150, 2nd Female

What is your biggest accomplishment in your sports?

Definitely the three medals at various World Champs:

2011: Silver medal ITU World Duathlon Championships, Spain , Age group 20-24
2013: World Age Group Champion ITU World Duathlon Championships, Canada Age group 20-24
2014: Bronze medal ITU World Duathlon Championships, Spain , Age group 20-24


What are keys to your success when it comes to training?

I'd have to say the biggest keys are simply consistent training and having a group of like minded people to train with. Training in a group helps me to push myself so much harder during sessions and just makes training so much more enjoyable. We have a great group of athletes and I genuinely look forward to the Sterkspan sessions at the end of the everyday day!

What is your biggest challenge, and what do you do to manage this challenge?

Training for three disciplines at once can require a lot of time and the biggest challenge for me is trying to balance all the training sessions with my working hours. To manage this my program is designed with focus on shorter, but key sessions during the week and longer sessions on the weekend. 

What was the best advice you were ever given?

"Just go out there and have a run!"

Do you have a saying or motto that you live your life by?

Not really, but I try to make the best out every situation- there's always something positive to focus on.

What is your next goal that you would like to achieve?

For now I'd like to take part in some of the local races and maybe tackle a 70.3, but ultimately I would love to go to another World Champs and attempt another medal.

What do you like and dislike most about your sport?

I love the lifestyle that comes with training for triathlon, the excitement of racing, all the good people I've met along the way, and of course, the guilt free dessert after Sunday brick sessions!

Dislike: how expensive all the equipment is - not everyone can afford it and I think a lot of triathlon talent is lost due to cost of being able to take part.

  • Sterk Span Coaching Academy specializes in tailor made training programs, coaching session and advice for triathlon, swimming, learn to swim for adults, cycling, running and related sports such as adventure racing. Our athlete base range from lifestyle orientated individuals to national level athletes who compete at the highest level possible. We also offer services and training sessions for weight loss and lifestyle management.