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Port Stephens Triathlon – 19 May 2018

Port Stephens triathlon offers athletes a fun weekend with distances for all abilities – Standard, Sprint and Super-Sprint (Enticer). It’s an awesome event, in a beautiful part of the world. And also makes for a great get-away with the entire family!

Whether you’re a seasoned triathlete or just starting out, this event has something for everyone. The standard distance for those looking for a challenge; the sprint distance for those into speed; or the super-sprint distance for those new to the sport of triathlon. The swim takes place on the idyllic One Mile Beach, the bike consists of undulating laps in the local area and the run offers a supportive atmosphere with lots of cheering.

Training Program

Our 12-week training program is limited to 12 x athletes. Weekly training consists of 3 x coached group sessions* and 3 x individual training sessions. Your training plan will be sent to you each week via Training Peaks – this will include 6 x training sessions.  Each training plan is tailored to fit into your lifestyle – our aim is to balance your training sessions with your day-to-day commitments. We understand how busy life is.  (* 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)

(best viewed on desktop/laptop)

Mon
Tues
(Coached)
Weds
(Coached)
Thur
Fri
Sat
(Coached)
Sun
(Coached)
Individual Training 6:00-7:00am,
Collaroy
6:00-7:00am,
Narrabeen
Individual Training Individual Training 7:00-9:00am,
Terry Hills
8:00-9:00am,
Shelly Beach
Strength Training* Run  Bike Turbo Swim Squad Run Bike Outdoor Open Water
Our Strength-FIT program focuses on strengthening muscles and joints to help improve performance and decrease injury risk.
(*Additional cost at discounted rate.)
Coached run session focusing on speed & strength. 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 & endurance. Alternating coached & social sessions:

6 x coached outdoor bike sessions focusing on skills, confidence &  endurance

6 x social rides focusing on disance & endurance.

Mixture of coached & social sessions:

6 x coached open water swim session focusing on skills, confidence & endurance.

6 x social swims focusing on disance & endurance.

What is included?

Port Stephens Beach

  • 12-week online training program
  • 12 x coached indoor bike turbo sessions (studio)
  • 12 x coached outdoor run sessions
  • 6 x outdoor bike sessions
  • 6 x open water swim sessions
  • Mental skills and strategies
  • Race nutrition and recovery
  • Race tactics and guidance
  • 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?
  • Strength training – you are encouraged to join our Strength-FIT program (discounted rate)
  • Pool swim squad training – you are encouraged to join your own local swim squad
  • Social outdoor swim sessions – you are encouraged to join Shelly Swim Club for a weekly outdoor swim
  • Social 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 16 Mar 2018
What is cost?
  • 12-week online program
  • 36 x coached sessions
  • $48 p/week across 12-weeks – payable in 3 x $195 monthly instalments (total $585)

“Fantastic coaches. Loved the mix & variety of sessions. Each coach was able to add their skills & expertise. It was awesome having Carm speak at the Manly practice session – I had no idea how important his comments would be to my completion of the 70.3. The inclusion of a nutrition talk & bike mechanics were also great.”  (Survey 2017)

 

➡ Set your sights on 2018 – register today!

Achieve something special!

If you’ve been tempted to step up the distance from short to middle, to a mixed-distance – then we’ve got two great programs to support two awesome events!  

Triathlon is a beautiful sport. It is such an equaliser. Where one person is strong in one discipline, they are challenged in another. Conversely, where another person is strong in a different discipline, they are challenged in another. That’s the beauty of triathlon. It’s a winner for everyone!

Which is why we are SO excited about launching our latest training programs for two awesome upcoming triathlon events:

(view landscape on mobile devices)

Long Course Weekend, Jervis Bay
27-29 Oct 2017

Mix it up at the inaugural Long Course Weekend in the stunning Jervis Bay. You choose the disciplines and the distances over 3 days – Friday swim, Saturday cycle and Sunday run.

IRONMAN 70.3 Western Sydney
26 Nov 2017

A great location for your first middle-distance triathlon. Ironman 70.3 Western Sydney offers an awesome setting in the iconic Penrith Lakes, nestled at the base of the stunning Blue Mountains.

For those who have completed a sprint distance and who want to try the longer distances. For those who have completed an olympic distance and would like to step up to half-ironman distance.
Swim – 750m, 1.5km, 1.9km, 3.8km

Bike – 20km, 40km, 90km, 180km

Run – 5km, 10km, 21.1km, 42.2km

Swim – 1.9km

Bike – 90km

Run – 21km

12-week Training Program  16-week Training Program
35 coached sessions  46 coached sessions
$46 p/w  $45 p/w
Training starts Sat 05 August 2017  Training starts Sat 05 August 2017
Click here for FULL DETAILS  Click here for FULL DETAILS

 

AWESOME COACHES:
Our coaches include a wealth of experience – from  Olympic-distance Age-Groupers, to Half-Ironman Age-Group Winners, to full Ironman Winners, to top-5 Finisher at the World Ironman Championship in Kona, to US Rowing National Champions, to NSW Rowing States and Nationals Competitors. All of whom have the BEXI passion for sharing their skills and supporting others succeed!

If you’re looking to accomplish something truly special and become part of an awesome group within the triathlon world – this is for you!

Long Course Weekend Jervis Bay – 27-29 Oct 2017

We’re mixing it up at the inaugural Long Course Weekend in Jervis Bay!  You choose the disciplines and the distances over 3 days – Friday swim, Saturday cycle and Sunday run. A great way for friends to train and race together.

The weekend kicks off with the swim on Friday – choose from distances corresponding to triathlons most popular distance – 750m, 1.5km, 1.9km or 3.8km.

On Saturday the focus is the bike ride of undulating countryside – ranging from 20km, 40km, 90km or 180km. Distances to attract athletes of all abilities.

To finish the weekend on Sunday, take on the run following the beautiful coastline of Jervis Bay and Husikisson – 5km, 10km 21.1km or 42.2km. Allowing everyone to be involved.

Training Program

Our 12-week training program offers you a selection of swimming, running and cycling sessions. You will receive a 12-week online program which will include 6 x weekly training sessions. There will be 3 x coached group sessions* and 3 x individual training sessions.

Our coaches are qualified across the sport of triathlon, running, cycling and swimming. Each coach has unique experience in competing in triathlons (across various distances), as well as taking part in the ITU Age-Group World Championships.

(*varies across the weeks)

Weekly Training Timetable (Mon to Sun)

(best viewed on desktop/laptop)

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Individual Training 6:00-7:00am,
Collaroy
6:00-7:00am,
Narrabeen
Individual Training Individual Training 7:00-9:00am,
Terry Hills
8:00-9:00am,
Shelly Beach
Strength Training* Run
(Coached)
Bike Turbo
(Coached)
Swim Squad Run Bike Outdoor
(Coached)
Open Water
(Coached)
Strength training focusing on strengthening muscles and joints, to help improve performance and decrease injury risk.
(*Additional cost.)
12 x coached run session focusing on speed & strength. 12 x 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 & endurance. Alternating coached & social sessions:

6 x coached outdoor bike sessions focusing on skills, confidence &  endurance

6 x social rides focusing on disance & endurance.

Mixture of coached & social sessions:

4 x coached open water swim session focusing on skills, confidence & endurance.

8 x social swims focusing on disance & endurance.

(tentative timetable)

What is included?
  • 12-week online training program
  • 12 x coached indoor bike turbo sessions (studio)
  • 12 x coached outdoor run sessions
  • 6 x outdoor bike sessions
  • 5 x open water swim sessions
  • Mental skills and strategies
  • Race nutrition and recovery
  • Race tactics and guidance
  • Analysis and feedback on training data
  • Race weekend logistics
  • Motivational support
  • Access to private online forum
  • Membership of a supportive, like-minded Community

Meet our awesome coaches

What is excluded?
  • Pool swim squad training – you are encouraged to join your own local swim squad
  • Social outdoor swim sessions – you are encouraged to join Shelly Swim Club
  • Social 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 Mon 14 Aug 2017

What gear do I need?

What is cost?
  • 12-week online program
  • 35 x coached sessions
  • $46 p/week across 12-weeks – payable in 3 x $185 monthly instalments (total $555)

Join us for a weekend of fun and mixing it up! 

7-Reasons to love Half-Ironman

If you’ve done a few short distance triathlons and are now itching to step it up to the next distance – the IRONMAN 70.3 is your next challenge. Ironman 70.3 offers half the distance and double the fun!

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, IRONMAN 70.3 Cairns 2017 

Below are 7-reasons to go for half this year:

  1. The IRONMAN 70.3 is a friendlier distance – although a challenging step up from the shorter-distances, it is more do-able than the full IRONMAN.
  2. Training for an IRONMAN 70.3 is more manageable than training for a full IRONMAN.
  3. IRONMAN 70.3 events are more spectator-friendly and facilitate more race-day fun.
  4. IRONMAN 70.3 feature wave starts, which is appealing for new triathletes wary of the mass start.
  5. The kudos of having completed an IRONMAN 70.3 is unparalleled.
  6. There are a huge variety of IRONMAN 70.3 races to choose from in some spectacular locations.
  7. The IRONMAN 70.3 merchandise is tops!

Our 16-week IRONMAN 70.3 Western Sydney program is designed for first-time 70.3 athletes.  Based in the awesome setting of the Penrith Lakes, nestled at the base of the stunning Blue Mountains – this program will accomplish you on all levels.

Rise to the IRONMAN 70.3 challenge – training starts on 05 Aug 2017!

Ironman 70.3 Western Sydney – 26 Nov 2017

Have you completed a short-course triathlon? Are you ready to rise to the challenge of a middle-course triathlon? Ironman 70.3 Western Sydney offers an awesome setting in the iconic Penrith Lakes, nestled at the base of the stunning Blue Mountains.  

The 1.9km swim takes place in the International Regatta Centre; the 90km bike course includes breathtaking views of the Blue Mountains; and the 21km flat, scenic run course takes in Penrith’s Nepean River along the Great River Walk. A great location for your first half-ironman.

Training Program

Our 16-week training program is limited to 10 x athletes. Weekly training consists of 3 x coached group sessions* and 3 x individual training sessions. Your training plan will be sent to you each week via Training Peaks – this will include 6 x training sessions.  Each training plan is tailored to fit into your lifestyle – our aim is to balance your training sessions with your day-to-day commitments. (We understand how busy life is.)

Our coaches are qualified across the sport of triathlon, running, cycling and swimming. Each coach has unique experience in competing in triathlons (across various distances), as well as taking part in the ITU Age-Group World Championships.

(*varies across the weeks)

Weekly Training Timetable (Mon to Sun)

(best viewed on desktop/laptop)

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Individual Training 6:00-7:00am,
Collaroy
6:00-7:00am,
Narrabeen
Individual Training Individual Training 7:00-9:00am,
Terry Hills
8:00-9:00am,
Shelly Beach
Strength Training* Run
(Coached)
Bike Turbo
(Coached)
Swim Squad Run Bike Outdoor
(Coached)
Open Water
(Coached)
Strength training focusing on strengthening muscles and joints, to help improve performance and decrease injury risk.
(*Additional cost.)
Coached run session focusing on speed & strength. 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 & endurance. Alternating coached & social sessions:

8 x coached outdoor bike sessions focusing on skills, confidence &  endurance

8 x social rides focusing on disance & endurance.

Mixture of coached & social sessions:

4 x coached open water swim session focusing on skills, confidence & endurance.

12 x social swims focusing on disance & endurance.

(tentative timetable)

MOTIVATION: Read our top ‘7-Reasons to Love IRONMAN 70.3’

What is included?
  • 16-week online training program
  • 16 x coached indoor bike turbo sessions (studio)
  • 16 x coached outdoor run sessions
  • 8 x outdoor bike sessions
  • 6 x open water swim sessions
  • Mental skills and strategies
  • Race nutrition and recovery
  • Race tactics and guidance
  • 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?
What is cost?
  • 16-week online program
  • 46 x coached sessions
  • $45 p/week across 16-weeks – payable in 4 x $180 monthly instalments (total $720)

Meet our awesome coaches

INSPIRATIONAL BLOG!
Read how BEXI Triathlete, Michelle Nicholas, fulfilled her dream of completing IRONMAN 70.3 Cairns 2017:

I had dreamt and visualised that finish shoot for one year – it finally came true. The journey from start to finish was worth every sacrifice. I was an Ironman 70.3!”

 

Rise to the challenge of Ironman 70.3 – join our BEXI Tri-FIT team

If you are not ready for the Ironman 70.3 distance, then why not join as a team – or join our Long Course Weekend program?

Ironman 70.3 Cairns – My Journey

On Sunday 11 June 2017, BEXI triathlete Michelle Nicholas became an Ironman 70.3. This is her inspirational story:

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!

I wanted to do an Ironman for around 20 years. When my eldest, Gemma, completed the Coolangatta Gold at 16yrs-old, I felt inspired to get fit and focus on myself again.

I signed up for Beauty of Exercise’s beginner triathlon program last year (2016) and completed my first sprint triathlon. After that I was hooked and started dreaming of completing an Ironman 70.3.  I signed-up a year out and starting surrounding myself with the right people. My coach, Debbie Solms, was fully on-board and excited for me. My BEXI buddies were amazing – even though they weren’t doing the event, they still committed to train with me.

I truly didn’t think I was capable and leading up to Cairns I was very nervous and worried that I would let myself down and my BEXI buddies down if I didn’t make it.

The weekend was awesome! My gorgeous BEXI buddy and lovely friend Monique, travelled to Cairns to support me.  The day before the race we went to the swim/bike transition and sat in a beautiful restaurant in Palm Cove enjoying a healthy meal, looking out at the swim course and feeling mentally prepared. Monique was a calming presence who kept my mind off the race and we spent the afternoon laughing lots. I loved that day.
___

Race day I got up at 3.15am, my bus to the swim start was 4am. Preparing for a full day on the course, I rubbed sunscreen on my body… only to realise that my race number tattoos were never go to stick. Lucky for permanent markers!
____

A few friends came to find me at the start to wish me good luck. I felt special that they’d woken early and made the effort to see me. The swim was fantastic, dark and murky in the water, but with the rolling start I didn’t feel like I was fighting my way through the crowd. I had a great rhythm from the start and I never once thought anything negative.

I couldn’t believe I was actually doing this and I was really loving it.

____
I started the bike with the biggest smile on my face. The hills were longer and harder than I had imagined but I took it in my stride and did my best. Turning around at Port Douglas was a highlight, as I realised I made the cut-off time!  This enabled me to enjoy my race.
 ____
Shortly after disaster struck!  My gears jammed and I was restricted to using the small chain ring for the rest of the ride.  I was slow but I was never going to give up!  I finished the ride in under 4hours which I quietly wanted to do (but didn’t think I was capable of). Monique was waiting for me at the bike finish which gave me a good chance to have a giggle and a quick chat.
 ____
I set off on the run and my legs felt like lead weights for the first 5km.  The crowd along the run course were so very supportive and yelled my name like I was their best friend, it was a great pick me up when I needed it.  The run isn’t my strong leg, I was negative towards myself and didn’t like that I was so very slow – but I finished (finally) and the elation of the finish shoot was worth every single slow step. It was worth every sacrifice I had to make in training for this event.
 ____
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! 
Photo credit: Delly Carr
TAKE ON THE IRONMAN 70.3 CHALLENGE OR MIX-IT UP!

If you would like to take on the IM70.3 challenge or mix it up, then join our BEXI team as we train for IRONMAN70.3 Western Sydney and the Long Course Weekend.

Diamond Women’s Active Triathlon Festival – Sat 13 May 2017

We’re all about encouraging fun and participation in the sport of triathlon. Join our BEXI team where the atmosphere is a celebration of taking on a personal challenge, focusing on participation not competition!

Training Philosophy

Our 12-week training plans are built around six key features:

Balance – equal number of workouts in all three disciplines so that you get stronger in each discipline and weaker in none
Variation – diversity of workout types, which will enable you to get fitter faster by challenging your body in a variety of different ways
Three Phases – base phase (moderate intensity); build phase (high-intensity) and peak phase (race-specific)
Step Cycles – four week blocks in which each week is incrementally more challenging – every fourth week is a recovery week
Rest Day – incorporates one scheduled rest day per week
Simulation Race –  provides valuable experience in areas of transition, race nutrition and dealing with race discomfort
Training Program

Our programs are provided via Training Peaks – this allows us to provide individual plans that are built around your lifestyle. You will be able to log your workouts and analyse your performance data as you complete each session. We can then analyse your training data and progress your training accordingly. Our aim is to progress you gradually, so that you train safely and without injury.

Training sessions will consist of 3 x coached group sessions per week* and 3 x individual training sessions:

Monday

05.45-06.45am
Dee Why

Tuesday

06.00-07.00am
Narrabeen

Wednesday

09.30-10.30am
Dee Why

Thursday

05.45-06.45am
Dee Why

Friday
Saturday

15.00-16.30pm
Terry Hills

Sunday


Bike Turbo*
(Mon or Weds)
Run* Rest Day Swim* Own Run Own Bike  Own Swim
 Rest Day Bike Turbo*
(Mon or Weds)
Bike Outdoor*
(4 x coached sessions during the 12-week program)

“I loved the team spirit – training and competing together! I now have the bug to do better and take on further distances.”  Michelle Nicholas 

What is included?
  • 12-week training program delivered on Training Peaks
  • 3 x face-to-face coached group sessions per week, across the 12-weeks (swim, bike and run)
  • 4 x outdoor bike/brick/simulation sessions – to develop bike skills and confidence on the road
  • Analysis and feedback on training data
  • Mental skills and strategies
  • 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 Tri-Suit (optional) – orders must be placed by 18 Feb 2017
What equipment do I require | all your FAQs?

Click here for the list of detailed requirements and FAQs

What is cost?
  • 12-week program, includes 40 x coached sessions – only $520 
  • Total cost can be split into monthly instalments (3 x $178/pm)

“If someone told me that I would compete in a triathlon, I would have said they were dreaming.  Achieving the impossible is totally possible by believing and doing it.”  Monique Manse

Join our BEXI Team and take on an amazing challenge in 2017!

Programs to support your goals

Schools go back next week, which is a perfect reason to jump-for-joy.

Our daily routines are out of sync and we’re all desperate for some kind of normality to resume.

To help get things back on track and to support you in planning your goals for 2017, we’ve summarised our training programs on offer.  Each program is built on the foundation of our motto:

BEGIN WHERE YOU ARE. Use what you have. Do what you can. 

 5km-FIT
A gentle and supportive learn-to-run program – starts from a low fitness base and builds you up to running 5km.

5km-FITTER [NEW!]
Progressing from our learn-to-run program, our 5km-FITTER program builds on your speed, strength and endurance.

RUN-FIT
For those running 4-5km regularly, our Run-FIT program focuses on building muscular strength, speed and mindset.

RACE-FIT
If you’ve ever wanted to train for a half-marathon | marathon | ultra-marathon – we have an exciting 2017 race calendar.

TRI-FIT
Stepping up from single discipline to multi-discipline triathlete – we have triathlon programs for beginner and improver levels.

SWIM-FIT
A gentle and supportive swim program aimed at beginners who are looking to build  confidence and technique in the open water.

YOU-FIT
Customised online training programs to support you train for a personal goal – from 10km | marathons | triathlons.

Look forward to supporting your health & fitness goals in 2017.

~ Debbie & the Beauty of Exercise Team x

My Happy Blog!

Today I felt like writing a happy blog. Simply because I am filled with an immense amount of happiness based on what our BEXI team has achieved over the past few months. Also… because there’s a special something to celebrate.

Firstly, to share some of my happy-beans:

  • Our Tri-FIT team achieving their first sprint triathlon;
  • Our Race-FIT teams achieving their half-marathon and marathon goals in Canberra, Sydney & Great Ocean Road;
  • One very special team member who ‘quietly’ achieved her first half-marathon on her own;
  • Others for stepping out of their comfort zones to complete their first 5km parkrun, endurance trail run, and organised cycle ride;
  • Others for teaming up to support each other in ocean swims, bike rides and training runs.
I love how our BEXI community responds to every call that excites their spirit!

Secondly, a very important happy-bean that fills me with so much pride. Our community is made up of very special people and we want to celebrate these very special people. We have therefore introduced a special prize to recognise these people… and are pleased to announce our ‘BEXI Ambassador Award’. This award goes out to one truly exceptional member who lives and breathes our BEXI values. She|he goes beyond their call of duty to inspire, motivate and support others. Each year we will select one member, who will receive one full year’s free training with us.

We are therefore incredibly thrilled to announce of first BEXI Ambassador for 2016 (click to reveal). Huge congratulations to our very deserving BEXI member!

I’m totally honoured to have been a part of your successful achievements and look forward to sharing many more in the months ahead.

Best wishes,
Debbie x


What’s up next?

 


MS Walk & Fun Run – Sun 5 June

 

Team BEXI are committed to supporting our chosen charity, Multiple Sclerosis. We will be teaming up with our families and friends to take part in the 5km|10km walk or fun run on Sun 5 June.  We’d love you to join MS Fun Run Team – or if you can’t make it, please donate towards this very worthwhile charity.

Achieving the Impossible

Last Saturday our Tri-FIT team embarked on the final stage of their 12-week triathlon training journey – the Diamond Women’s Active Festival in Penrith.  The conditions were almost perfect – apart from the smokey air from the back-burning. Nervously the girls entered transition to set up their bikes… then it was race briefing… and next, the long walk to the swim start…

One of our team member’s captured the journey beautifully…

If someone would have told me I would compete in a triathlon a few years ago, I would have smiled and told them that they were dreaming. I guess I am in their dreams now, as I officially did my first Sprint Triathlon (750m swim, 20 km bike and 5km run) last Saturday, 7th May 2016.

It started 12 weeks ago as I wanted to learn to swim the real Ozzie freestyle, and enjoy running and cycling with a team. From learning to bubble in the ocean pool, to doing a few 50m laps in the early days, to doing 750m in the race, was a beautiful and challenging journey. Not to forget our interval training in the dark, early mornings – to conquering hills on the bike without understanding how the gears actually work (and I am Dutch!).

I had been hesitant to commit and register for the sprint distance, as I doubted my ability. But with the support from my amazing team mates and coaches who believed, inspired and motivated me – I was encouraged to sign up for the big one (the sprint), instead of the shorter option.

And yes everybody was right. It was more than possible and they were not dreaming – I was dreaming.  Achieving the impossible is just possible by just believing and doing it.

Plus keep on smiling!

 

Monique Manse
Sprint Triathlete
May 2016

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