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Women’s Indoor Cycling

August 15, 2018 in /by

Our indoor cycling has proved a huge hit for our BEXI triathletes during the winter months. A session on the indoor trainer is time-efficient, giving you more bang-for-your-buck!  To support your cycling fitness, we are offering a 5-week Women’s Indoor Cycle-FIT program to get you in peak shape for summer. Improve your aerobic and anaerobic strength & conditioning, as well as enhance your stamina Program details: Weds 29 Aug – Weds 26 Sept 2018 Thrive Narrabeen, 6-7am $120 for 5-week program Limited to 10 x members (only) What to bring: Your bike (in working order) Bike computer/watch (if you have one) Bike shoes Towel Water bottle Fully Booked! Bookings closed. 

Finding your Tribe

August 1, 2018 in , /by

I recently enjoyed a fascinating interview on ‘How to Be Well’ with Dr Frank Lipman  – US Doctor and functional & integrative medicine expert.  Concluding his interview, Dr Lipman was asked to leave the listeners with one key take-home point. His response – COMMUNITY: “If your goal is to live a healthy and happy life, make Connection and Community an essential part of your wellness equation.” (Dr Frank Lipman) Creating community or ‘finding your tribe,’ offers a number of mood-elevating, well-being benefits that include: inspiration and motivation a sense of purpose and meaning the opportunity to improve your life and positively impact others an expanded social circle the potential for personal and professional growth plus many more… It  involves coming together for shared experiences that may require some effort and commitment. It involves a level of interdependence, in which individuals rely on each other to meet basic needs, plus, consistency. A tribe typically also demands a level of challenge. Real bonds often require vulnerability, perhaps a bit of discomfort, and a genuine need for giving and receiving. Our BEXI community offers all of the above. We’re a supportive community, who have a vested interest and passion for  ‘supporting women move’.  This could be anything from learning-to-run, to completing a marathon, or even trying a triathlon. These events bring our community together and form very deep and meaningful bonds. If you are looking for ‘your tribe’ then we would like to invite you to join our wonderful community. You won’t regret it! Debbie Solms BEXI Community Member

Supporting Women Move

July 26, 2018 in /by

We’re passionate about moving. In fact, it’s hard to stop us from moving (fact!). So when it comes to sharing our passion, we’re at the front of the queue. Beauty of Exercise (BEXI) is a community of women committed to improving our lifestyles. We are mums, wives, business professionals, home executives, taxi-drivers… and anything else that comes our way. Our lives are busy… but we understand the importance of moving regularly.  Not only does moving improve our fitness and manage our weight, it also reduces the risk of chronic disease, and is super-important for managing our mental wellbeing. “Running is my happy place. It is a great way to keep your body fit and healthy but the best thing is, it really helps your mental heath – especially when running with an awesome bunch of supportive, happy people in the BEXI group. Running has taught me how to keep mentally well.” (KateP) To support women moving, we have developed a gentle, nurturing, learn-to-run 5km program. This program starts off from a low-fitness base and is structured around each individual. Each week we gradually increase the distance, so that by the end of the 8-week period, you are running 5km. There is no pressure or expectation – it is all having fun while getting fit and healthy. The added bonus is that you will meet amazing friends to support you along the way! Special ‘Bring-a-Friend’ Offer Because we are so passionate about supporting women get moving, we are offering a ‘bring-a friend’. You both only pay 50% of the package – that’s $90 each for 8-weeks training (vs $180 for individual registration). We know that if you are accountable to your friend – you are 100% more likely to commit to a program. That’s why we have introduced this amazing offer. Nudge a friend and come join us. Our next 8-week program starts on Sat 11 Aug through to Sat 29 Sept 2018. We train at a ‘sensible’ time – 8.30-9.30am (unlike our other BEXI buddies!).  We offer a fun, supportive, encouraging environment, where no-one is left behind. We would be honoured to have you join our BEXI team.       “BEXI provides me with the structure to get me there week-on-week throughout my program. A bonus is the awesome friends that you share the journey and train with.” (KayeC)

Christmas-in-July Special Offers

July 24, 2018 in /by

We know you love a special offer! So when we have packaged FIVE ‘Christmas-in-July’ OFFERS – this will surely get you excited for Term 3: Learn-to-Run 5km Offer One of our primary goals is to get women moving… and to stay moving. We know that prolonged sitting, dictated by our modern lifestyles, causes huge health problems. The World Health Organisation found that 50% of women in Europe and US are insufficiently active. To support women, we have developed a gentle, nurturing, supporting Learn-to-Run 5km program. This program starts off from a low-fitness base and gradually progresses until you are running 5km. Our next 8-week program starts on Sat 11 Aug and we are offering you a special ‘Bring-a-Friend’ offer: Sat 11 Aug – Sat 29 Sept 2018 Jamieson Park, 8.30-9.30am Bring a friend and you each pay 50% of program cost $90 each for ‘Bring-a-Friend’ registration (vs $180 for individual registration) ⇒  Click here for more information Indoor Cycle-FIT Offer Indoor cycling has proved a huge hit during the winter months. A session on an indoor trainer is super time-efficient, so you are getting more bang-for-your-buck – 60mins on the trainer is equivalent to 90mins+ on the open road. Indoor cycling offers a controlled environment – to nail specific intervals, without any coasting effect. To support your cycling fitness, we are offering a 5-week indoor Cycle-FIT program to get you in peak shape for summer. Our key focus is to improve your aerobic and anaerobic strength and conditioning, as well as enhancing your stamina: Weds 29 Aug – Weds 26 Sept 2018 Thrive Narrabeen, 5.45-7am $120 for 5-week program Limited to 10 x members ⇒ Click here for more information Strength & Conditioning Offer Strength training is a key focus for our BEXI members. We understand the importance of a strong body to reduce the incidence of injury, as well as improve flexibility, body composition, body density, muscle mass, and much more. Once we pass the age of 30yrs, we begin to lose muscle mass naturally.  Our friends at Thrive for Life, Narrabeen have been delivering our weekly Stength & Conditioning training, which has been a huge hit with our BEXI community. To support our BEXI members further, Thrive is offering us a special 10-class pass offer at 33% discount: Purchase a 10-class pass for $100 (vs $150) Attend any class on the Thrive timetable Contact Steven D’Onofrio – info@thriveforlife.net ⇒ Click here for Thrive timetable Sports & Remedial Massage Offer To complement all the intense training our BEXI athletes do, we have partnered with a professional sport and remedial massage service – Excellent Massage, Warriewood.  Len Groen, (multiple-Ironman athlete) is a fully trained sport, soft tissue therapist and holds diplomas in remedial massage, sports therapy and is a Level 2 sports trainer member of Sports Medicine Australia. An effective Remedial treatment begins by identifying the imbalances in the body’s soft tissue chain which are causing pain or discomfort. Excellent Massage is offering BEXI members a special 22% discount off a remedial massage: $70 for 60min remedial massage (vs $90) Warriewood Clinic Hicaps registered Health fund rebates ⇒ Click here to book your massage Catfish Athlete Apparel Offer We have searched high and low for a sporting apparel supplier who is responsive, provides high quality/super-sexy products, is local, 100% Aussie and support all our sporting disciplines (swim, cycle, run, triathlon). The search is over! We are thrilled to announce our partnership with sporting apparel supplier, Catfish Designs. At Catfish Designs we are passionate about designing and creating high quality and sensible priced apparel for athletes.  In recognition of our partnership, Catfish are offering our BEXI community a special 20% discount off their full retail range. See our private BEXI Community Facebook group for discount code. ⇒ Click here for Catfish retail apparel

Runner, friend and all the things you never knew!

July 23, 2018 in /by

I love chatting to people when I run!  It’s often the best time to find out more about the person you are running with and learn something new. Often at the end of a run, I come away in awe of the person that I’ve just run with. This is becoming the norm within our BEXI community. We have an amazing community of women, who have an truly exceptional pool of talent, skill and expertise. Many of whom are humble (which I like) and don’t go bragging about all the things they’ve achieved — which is why I want to ‘shine a spotlight’ on them. Today’s spotlight is on the gorgeous Clare Davies (second from left): Clare is married to Neil Davies – a social worker working with homeless adolescents. They have an 18yr old son, Charlie, who was born on the 1st January 2000! Clare, originally from the UK, moved to Australia in 2003. Clare is a Registered Nurse (30years this year!), specialising in paediatric and adolescent health. She was a paediatric nurse consultant for 13 years before moving into academia in 2016. Her academia responsibilities include being a Lecturer in Nursing at Sydney Nursing School at The University of Sydney – where she teaches nursing leadership, clinical governance and child and adolescent health. If this is not enough… Clare does clinical shifts every couple of weeks (because she loves it!) at Royal North Shore Hospital in Children’s Ward, Neonatal Unit and Paediatric Emergency Department. In addition to all the above… Clare is also a PhD student at Sydney Nursing School. Her research is focused on the implementation of the United Nations Children’s Rights Charter in healthcare. She is about to start data collection at Sydney Children’s Hospital asking children about their experiences. In her spare time (haha!)… Clare sings in a choir (Northern Beaches Chorus) and a quartet ( Sista). Sista competes every year in the Australian Women’s National Barbershop Competition. They have consistently placed in the top 5 for the last 7 years ( photos below!). In 2015, Clare auditioned and was lucky enough to get picked to represent Australia, with 60 other singers, in the Women’s Barbershop World Championships in Las Vegas. They came 10th which was very exciting as it was the first time an Australian choir had gotten into the top 10! Asked what a typical day looks like: “It is really hard to pinpoint a typical day, as each day is so varied! It could be lecturing and meeting with students, working on her thesis or caring for sick children and their families who have been admitted to hospital. It means I never get bored.” We are super-proud to have you part of our BEXI family. Thank you for sharing an insight into your incredibly fulfilling life.    

Coping with an Injury

July 11, 2018 in /by

Coping with an injury requires both physical and psychological resilience. Athletes react to injuries with a wide range of emotions which may include denial, anger, sadness, and even depression. An injury often seems unfair to anyone who has been physically active and otherwise healthy. Although these feelings are real, it’s important to move beyond the negative and find more positive strategies to cope with this setback. In many cases dealing gracefully with an injury helps an athlete become more focused, flexible, and resilient. With the right knowledge, support and patience an injury can be overcome without turning your whole world upside down. By taking things slow, setting realistic goals, and maintaining a positive, focused approach, most athletes can overcome minor injuries quickly and major injuries in time. Always make sure you see your doctor for a proper diagnosis and treatment plan for any injury. One of our BEXI athletes, Karen Monaghan, recently underwent knee surgery and has experienced all the above emotions. As a cathartic measure, Karen recently wrote the article below to help put her ‘Rest and Recovery’ in perspective… The importance of ‘Rest and Recovery’ I have spent the best part of 25+ years thinking that rest or recovery days were simply wasted training opportunities, and for those who wanted an excuse not to train every day. My family, friends and some training partners will nod knowingly when I say I avoided these days like a disease. I have, as my family puts it “ants in my pants’ and can’t sit still, and always have to be doing something. So to have a rest or recovery day was just not something in my mind set. But fast forward from mid-20’s, when pounding the body daily seemed ok to now and I wish I had listened to my body a bit more often and taken those needed rest and recovery days. Three-months ago I had surgery on both legs to help my knees. I’ve had pains on/off for about 20-years – the increase in pain always coincided directly with increased training load, to the extent that over past 5-years any running or jogging was painful at best, excruciating at worst. It was also painful to walk downstairs in my own house, walk my kids downhill to school and sadly, I couldn’t really run around much with my kids as my knees hurt too much. Compromising both my training, and importantly, my family life. My initial recovery from surgery went well – I rested, iced and did my exercises as prescribed. After 4-weeks I was feeling pretty good and started to believe I could get back to training. Here was my mistake. The ‘recovery’ to ‘normal’ meant recovering back to walking…..not to running, 3 hour bike rides or training for a Half-Ironman. A  couple of consecutive ‘training’ sessions later without sufficient rest between and my knees ballooned with inflammation. The next scheduled trip to the physio was totally demoralising, as was the follow-up appointment with the surgeon. I had basically tried to do too-much-too soon…not enough rest or recovery. The outcome was that I put my whole healing back about 4-weeks. But that wasn’t the worst of it…the surgeon just shook his head when I mentioned that I was planning on doing a Half-Ironman 12-weeks later. He advised no hard surface running for another 8-weeks, no swimming except with a pool bouy and to take up deep water running. If I had been feeling frustrated and depressed before… I went to a whole new level of devastation! I hadn’t been patient enough and had learnt this the really hard way! I finally ended my pity party and have had to totally change my mindset and goals for the year. I am now focused on ‘what I can do’, not on ‘what I can’t do…..yet’. I am very very grateful to my family, friends and the BEXI community for all supporting me and really helping me in being able to move forward with my recovery. What I am now committed to doing is to always ensure I do allow myself important rest and recovery times – both now whilst I’m still healing, and more importantly sometime in the future, when I finally get back to proper training. In all honesty I still, and no doubt always will, struggle with the ‘Rest & Recovery’ concept, but I do understand and appreciate the important of both. Karen Monaghan BEXI Triathlete

City2Surf Fun Run – Sun 12 Aug 2018

May 21, 2018 in , , /by

Be part of the world’s largest fun run! Join 80,000 participants as you start at Hyde Park and finish at the world famous and spectacular Bondi Beach.  The City2Surf 14km course has become one of the most loved and largest community events in the world. Widely recognised as a ‘bucket-list’ item for runners of all levels. The Telegraph listed the event as one of the 16 Great Running Races Around the World. Training Program We are delighted to be offering a fun and enjoyable 8-week training program to build you up and get you fit and strong for this iconic fun run.  We will meet once a week for a group training session – focusing on technique, speed and stamina. You will then be required to complete 2 x individual training sessions – focusing on stamina and endurance. This program is all about having fun while training for a goal. BONUS! Bring your kids and train together (12yrs+) – kids train for FREE! Our qualified coaches provide a supportive training environment to progress your running from 5km to 14km. Our BEXI philosphy is based on fun, fitness and friendship – which is very evident in our group training sessions. We offer encouragement, motivation, accountability for showing up and a great sense of camaraderie between fellow running buddies. Weekly Training Timetable Option A – training starts Sat 16 June 2018: Tue – Foundation Run (Individual) Thur – Endurance Run (Individual) Sat 8.30am – Run Intervals (Group Training) – Jamieson Park, Narrabeen Option B (Mums) – training starts Wed 20 June 2018: Mon – Foundation Run (Individual) Weds 9.15am – Run Intervals (Group Training) – Jamieson Park, Narrabeen Fri – Endurance Run (Individual) What is included? Structured 8-week training plan Weekly face-to-face coached group training session – technique, speed & stamina Analysis and feedback on training data Race nutrition and recovery Race tactics and guidance Race day logistics Motivational support Access to private online forum Membership of a supportive, like-minded Community BONUS! Kids 12yrs+ train FREE! What is excluded? Race entry fee BEXI technical race singlet Your investment 8-week training program – $280 ⇒ Register now! NEW! Join with a friend – $200 each ⇒ Register now! BONUS! Kids 12yrs+ train FREE!   Runners World lists City2Surf in their ‘20 Races to do before you Die‘        

Sydney Running Festival 2018 – 16 Sept 2018

May 15, 2018 in , , /by

Run one of the world’s most scenic running event in the world! Taking in the iconic Harbour Bridge and finishing at the stunning Sydney Opera House.  The Blackmores Sydney Running Festival is our most popular training event on the race calendar. We love it because it offers a truly spectacular race course – from running across the Harbour Bridge, through the historical Royal Botanic Gardens, around the gorgeous Centennial Parklands, and finishing on the steps of the archetypal Sydney Opera House. Regularly voted as one of the most beautiful cities in the world – this event is definitely one for your bucket-list! We are delighted to be offering face-to-face training programs to prepare you for this amazing event. Distances vary across the Marathon 42.2km, Half-Marathon 21.1km and the Bridge Run 10km. Each program starts with building a solid foundation, we then incorporate strength, speed and endurance. Our end-goal is to ensure you are at the start line in peak form, ready to achieve your personal goal. Race Distance Program Training Starts Marathon 42.2km 16 weeks 26 May 2018 Half-Marathon 21.1km 12 weeks 23 June 2018 Bridge Run 10km 8-weeks 21 July 2018 Training Programs – Marathon & Half-Marathon Our programs are built around 4 x weekly face-to-face coached training sessions. We start with building a solid foundation, we then incorporate strength, speed and endurance. Our end-goal is to ensure you are at the start line in peak form, ready to achieve your personal goal. NEW!  We are 100% committed to supporting your journey – as such, we are thrilled to be offering you a FREE strength & conditioning program included in this package. Weekly sessions will focus on functional conditioning movements designed to increase your muscle strength, power and endurance.  We train together as a team, as this offers encouragement, motivation, accountability for showing up and a great sense of camaraderie between fellow running buddies.  Training programs are prepared in periodised blocks and provided via Training Peaks. This allows us to provide individual plans that best suits your needs and goals, as well as giving us the feedback and analysis tools we need. Our qualified coaches bring a vast level of experience in the sport of endurance running. Between them, they have completed ultra-marathons, marathons, half-marathons, trail marathons and much more. Weekly Training Timetable (Mon to Sat) – Marathon & Half-Marathon Programs (view landscape or on desktop/laptop) Mon Tues Thur Sat Strength Run – Intervals Run – Strength Run – Endurance 5:45-6:30am, Narrabeen 5:45-7:00am, Collaroy 5:45-7:00am, Collaroy 5.45am-8:00am, Various Coached conditioning program focuses on strengthening muscles and joints to help improve athletic performance. Coached run session focusing on technique, speed and stamina. Coached run session focusing on technique, strength and stamina. Coached run session focusing on technique, stamina and endurance. What is included for Marathon & Half-Marathon Programs? Periodised training plan based on your race distance (12-16 weeks) 4 x weekly face-to-face coached group training sessions – conditioning, speed, strength & endurance NEW! Strength and conditioning program Analysis and feedback on training data Goal setting Mental skills and strategies Race nutrition and recovery Race tactics and guidance Monthly face-to-face program review meetings Race weekend logistics Motivational support Access to private online forum Membership of a supportive, like-minded Community What is included for 10km Bridge Run Program? Periodised training plan based on your 10km distance (8-weeks)  Weekly face-to-face coached group training sessions (Sat 8.30am) – conditioning, speed, strength & endurance Goal setting Race nutrition and recovery Race tactics and guidance Race weekend logistics Motivational support Access to private online forum Membership of a supportive, like-minded Community What is excluded? Race entry fee BEXI technical race singlet Your Investment Race Distance Investment Instalments Register Marathon 42.2km $480 3 x $165/pm Register now! Half-Marathon 21.1km $400 3 x $135/pm) Register now! 10km Race-FIT $220 2 x $115/pm) Register now! “When you’re surrounded by people who share a passionate commitment around a common purpose, anything is possible!”

‘Nourish Yourself’ Weekend Retreat – 29 June to 2 July 2018

May 7, 2018 in , , , /by

Invest in yourself with this beautiful escape to the Gold Coast and leave feeling totally relaxed, renewed and inspired! You will find the time to slow down, reconnect, welcome more ease, flow and nourishment into your life – so that you can help return the balance and energy back into your life again. This is a beautiful opportunity to unwind, de-stress, and restore as you nourish yourself  with a wonderful yoga and meditation practice; fresh air and fitness; delicious wholefood meals; heavenly pamper treatments and great company.   Nourishing yourself isn’t just important, it’s crucial When we’re busy and overwhelmed, nourishing ourselves is the first thing to go. “Me time” doesn’t mean that you are selfish. It means that you are a human being who recognises your personal needs for relaxation, pleasure and play.  Our ‘Nourish Yourself’ weekend retreat is about giving yourself permission to energise your mind, body and soul. “Nourishing yourself in a way that helps you blossom in the direction you want to go is attainable, and you are worth the effort.” – Deborah Day   What does your weekend include? Yoga & Meditation Fresh Air & Fitness Healthy & Delicious Wholefood Pamper Treatments (2 x 30min or 1 x 60min) Rest & Relaxation Quality Accommodation (turn landscape to view table below – best viewed on laptop/desktop computer) Yoga & Meditation Experience daily mini-restorative yoga & meditation classes that are blissful and nurturing. This will allow you to feel centred and in harmony with life – calmer, happier and more fulfilled.  Slow down, reconnect, explore and rediscover. Fresh Air & Fitness Take in the fresh air and sunshine by entering the Gold Coast 5.7km or 10km Fun Run (otional). Running with like-minded BEXI buddies will boost your endorphins – leaving you feeling energised, fulfilled, radiating and accomplished. Healthy & Delicious Wholefood We’ll visit cool, rustic-chic health food restaurants, where we will enjoy an array of delicious meals designed to nourish and support our time on the retreat. Nourish your mind, body and soul through clean, fresh, healthy food. Pamper Treatments Indulge yourself in a selection of pamper treatments because you deserve to. Choose from a selection of deluxe facial, spa manicure, spa pedicure, relaxing full body massage, aromatherapy salt body glow, makeover and many other treats. Rest & Relaxation The weekend is all about nourishing yourself. Have a lie-in, go for a swim, soak in the spa, read that novel you’ve been wanting to read for ages. All those things you’ve been wanting to do for such a long time, but haven’t been able to.  Quality Accommodation Our accommodation (twin-sharing) is located right on the beach in Surfers Paradise. Offering spectacular views of the stunning beach, includes 3 pools (outdoor pool, heated indoor pool and wading pool), tennis court, spa, sauna and more.   Daily Itinerary We will start our day with a choice of exercise (fun run, walk on the beach, swim — all optional). We’ll then enjoy a delicious breakfast at a local wholefood cafe. This will leave you feeling energised and fully embodied, ready to greet the rest of your relaxing day ahead. We will then have a few hours of ‘me-time’ to explore the local area, read a book, soak up the sun or take a nap.  Later in the afternoon (on Sat), we’ll indulge in some wonderful pamper treatments – together with a glass of bubbles (of course!). Our afternoon will conclude with a nourishing, restorative yoga practice to help you slow down and relax into your evening. You’ll feel deeply rejuvenated and restored, with the help of slower and more meditative yoga practices. Dinner will be enjoyed together at a local favourite culinary sensation! What is included? Quality Accommodation (Surfer’s Paradise – 2-bed apartment, twin share) Yoga & Meditation Pamper Treats (2 x 30min or 1 x 60min) Refreshing Herbal Teas Exclusive ‘Nourish Yourself’ Essential Oil Rollerball Healthy, light lunch snacks What is excluded? Travel to/from Gold Coast (book your flights as soon as possible to secure a good price) Meals out (breakfast & dinner) Additional pamper treatments Gold Coast fun run entry fee What is Investment? $480 per person – Early Bird price when booked before 31 May 2018 – Instalment options available (2 x $245 – end-May/June) – Places limited to 12 only $515 per person – full price when booked after 31 May 2018 FREE BONUS! Join our 8-week Run-FIT training program for FREE in preparation for the 5.7km or 10km fun run.   To fall in love with yourself is the first secret to happiness – Robert Morley

Ironman Sunshine Coast 70.3 – 26 Aug 2018

May 1, 2018 in , , , /by

The Ironman Sunshine Coast 70.3 offers the best of everything – sunshine, endless coastline, lush landscapes and plenty of smiles. With a world class course, amazing surfside transition and an awesome finish on the Esplanade, this event is a highlight on the Ironman 70.3 calendar.  We’ve been waiting for this event!  SUPER-EXCITED to be launching our first Ironman 70.3 training program. The Ironman Sunshine Coast 70.3 rates as one of the best! If you’re a seasoned triathlete who has completed a few sprint and standard-distance triathlons – this is your next challenge! The swim takes place at Mooloolaba’s spectacular surf beach – starting and finishing at the ‘Loo with a View’.  Cheering crowds await you as you exit transition for the cycle-leg via Mooloolaba Esplanade towards the Motorway. And the run takes in striking shores and a spectator lined course, finishing in the heart of Mooloolaba. Training Program Starting on Sat 12 May 2018, our 16-week training program is based on 5 x weekly coached group sessions* and 2 x weekly individual training sessions. Your training plan will be sent to you each week via Training Peaks – this will include 7 x weekly training sessions.  Each training plan is tailored to fit within your lifestyle. We understand how busy life is, so our aim is to balance your training sessions around your day-to-day commitments.   (* varies across each week) Our coaches are qualified across the sport of triathlon – swim, bike and run. Each coach has unique experience in competing in triathlons (across various distances), as well as taking part in the ITU Age-Group World Championships. Weekly Training Timetable (Mon to Sun) – starts Sat 12 May 2018 (best viewed on desktop/laptop) Mon (Coached) Tues (Coached) Weds (Coached) Thur Fri Sat (Coached) Sun (Coached) Strength Run  Bike  Swim  Run Bike  Open Water 5:45-6:30am, Narrabeen 5:45-7:00am, Collaroy 5:45-7:00am, Narrabeen Individual Training Individual Training 6:00-8:00am, Various 8:00-9:00am, Shelly Beach Coached strength & conditioning program focuses on strengthening muscles and joints to help improve athletic performance and reduce risk of injury. Coached run session focusing on technique,  speed, strength & stamina. Coached indoor bike turbo session focusing on speed, strength & stamina. Will also include some brick sessions later in the program. Individual swim session with your local swim squad. Individual run session focusing on distance, speed, strength & stamina. Mixture of coached outdoor and indoor cycle sessions focusing on skills, confidence, speed, strength & stamina. This will be alternated with some individual training.   Mixture of coached open water swim sessions focusing on skills, confidence, speed, strength and endurance in the open water.  This will be alternated with some individual training. “It is simply the best experience! The training, the inspirational buddies, the journey of ups and downs and the most incredible feeling of crossing the finish line. It takes you to another level!”  (Michelle Nicholas, 2017 Ironman Cairns 70.3)  What is included? 16-week online training program 60+ total coached sessions 20 x coached indoor bike turbo sessions (studio) 16 x coached outdoor run sessions 4 x coached outdoor bike sessions 6 x coached open water swim sessions 16 x coached strength training sessions Mental skills and strategies Race nutrition and recovery Race tactics and guidance Monthly face-to-face program review meetings Analysis and feedback on training data Race weekend logistics Motivational support Access to private online forum Membership of a supportive, like-minded Community What is excluded? Pool swim squad training – you are encouraged to join your own local swim squad Additional outdoor swim sessions – you are encouraged to join Shelly Swim Club for a weekly outdoor swim Additional outdoor bike rides – you are encouraged to join Northern Suburbs Triathlon Club (NSTC) on Sat 6.30am Race entry fee BEXI Tri-Suit (optional) – orders must be placed by Fri 22 June 2018 Investment Options $47 p/week across 16-weeks Payable in 4 x $190 monthly payments    ➡ Register Here Payable in full – $750   ➡ Register Here Unlimited-2 Members – payable in 4 x $175 monthly payments   ➡ Register Here   “That finish shoot I had dreamed and visualised for one year, finally came true. The journey from start to finish was worth every sacrifice. I was an Ironman 70.3!”  (Michelle Nicholas, 2017 Ironman Cairns 70.3)