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Triathlon – All the Gear

August 4, 2017 in /by

What gear do I need for each discipline? Swim   Goggles Swim Cap – 2-3 latex caps  Pool buoy Kick board Hand Paddles (intermediates) (recommend shop is Aquashop in Gordon) Bike   Bike in good working order (if you need advice, speak to My Ride, Narrabeen) Bike shoes (or runners if you do not use cleats) Helmet  (Australia rating) – for outdoors Bike shorts – padded (recommended) Bike jersey (with back pockets) – for outdoors Singlet – for indoors Water bottle (1-2 bottles) Gadgets – i.e. Garmin, bike computer (recommended) Please attempt to pump up your tyres – around 90-100PSI ​Run  Good running shoes – preferably fitted by a specialist running shop (we recommend Pace Athletic, Manly) Gym tights or running shorts Running tank / short-sleeve tee / gym shirt Water-resistant jacket (if raining) Well supporting bra Bottle of water Towel (for afterwards) The challenge ahead of you is never greater than the strength within you! 

Achieve something special!

July 20, 2017 in /by

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

July 17, 2017 in , , , /by

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

July 11, 2017 in , , , /by

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: 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. Training for an IRONMAN 70.3 is more manageable than training for a full IRONMAN. IRONMAN 70.3 events are more spectator-friendly and facilitate more race-day fun. IRONMAN 70.3 feature wave starts, which is appealing for new triathletes wary of the mass start. The kudos of having completed an IRONMAN 70.3 is unparalleled. There are a huge variety of IRONMAN 70.3 races to choose from in some spectacular locations. 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

July 10, 2017 in , , , /by

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? 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 Mon 14 Aug 2017 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

July 10, 2017 in , , , /by

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.

It takes just 8-Steps

July 4, 2017 in , , , /by

Manifesting what we want in life is not as daunting as we think. We often fill our minds with negative talk which convinces us that our dream is not possible. At the same time, when we fill ourselves with positive talk, positive things happen. All it takes is just 8 steps: Set a goal – without a goal we have no direction. With no direction we’ll go nowhere. Be clear of what we want – write it down and remind ourselves daily of what we want. Gratitude – feel grateful for what we have now. Our health, our family, our friends, where we live. We will realise we are already blessed and this will drive us to want to achieve. Believe – once we are clear about what we want and believe that we can achieve our goal, the universe will conspire to make it happen. Visualise – image that we have already achieved our dream. Focus on how good it feels to cross the finish line –  to become a 5km runner, a marathoner, a triathlete. This will bring our dream closer to us. Affirm it – affirm our intentions daily, as if the event has already happened. This will bring our dream even more closer to us. Stay positive – we attract what we put out there, so look for the positive in everything. Positive thinking attracts positive energy. Positive energy attracts positive people. Take action – once our intention is clear, we will receive inspiration from those around us. Feed off the inspiration and we will blossom. Meditate – a daily meditation practice will connect us with ourselves on a deeper level, as well as with the universe. This is when the magic happens! By incorporating the above steps into our thinking, we will start to see the magic happening in our life. Give it a try! Positive thinking evokes more energy, more initiative and more happiness! Upcoming dates to diarise: – 08 Jul Blackmores 10km Bridge Run – 10-wk training program – 17 Jul Term 3, 2017 – commences – 05 Aug NEW! Tri-FIT Long  Course Weekend – 12-wk training program (coming soon) – 05 Aug NEW! Ironman Western Sydney 70.3 – 16-wk training program (coming soon) – 25 Aug NEW! Delicious Daily Dinners – 3hr Cooking Workshop (coming soon)

It takes all of you!

June 19, 2017 in , , , /by

It inspired me, it overwhelmed me, it humbled me, it took all of me! The spirit of the Comrades Marathon. On Sunday 4th June 2017, I had the enormous privilege of standing on the start line of the Comrades Marathon 2017.  It was an absolute dream-come-true. As a kid growing up in South Africa, I was brought up having a huge appreciation for this race. Every year the race was televised from the start to the finish – 12hrs+ of viewing – the South African nation was caught up in the grips of the Comrades fever. I was in awe of the runners who took part and had a huge respect for each and every one of them. At 5am on the 4th June 2017, I was huddled in my starting chute with my gorgeous hubby, Martin, and good friends Sue & Richard Ollerhead. It was dark, the atmosphere was electric – combination of nerves and excitement – lots of people rushing to get into their starting chutes… and then the singing started. The entire field of 20k runners were singing Shosholoza and the South African national anthem – it truly brought a lump to my throat. This was followed by the music of Chariots of Fires (again, very emotional), then the iconic Max Tribold’s Cock Crow…. and bang, the start gun at 5.30am. And we were off! I can recall the entire experience step-by-step, but will save that for another post. Instead, I wanted to share a few (of the many) special moments that truly touched me: As a South African brought up in the apartheid era, I was completely humbled by the spirit of the Comrades. Blacks, whites, nationals, internationals – everyone was united by the raw emotion of the Comrades. Throughout the entire day, the 20k field of runners were cheering and supporting each other along the way. No matter who you were and where you came from, we were all equal – united in this beautiful sport. The support on the day is second to none. There are crowds of supporters from start to finish – the entire 88km. Singing, dancing, cheering, calling out your name, handing you food, drinks, spraying you with water – creating the most amazing atmosphere! You truly felt like an elite runner competing in the Olympics. The organisation of the race is on par with the Olympics. It is flawless! From pre-race registration, the ongoing communication, international ambassadors for each country, race registration, expo, hospitality, logistics, refreshments every 2km, choice of refreshments, pacing buses, entertainment, medals, photos, etc. All international runners, together with their supporters, had access to an international tent at the finish where they were served food and drinks all day. It was position right next to the finish line – so truly amazing for our families/supporters. On the Friday before the race, I joined the international athlete course tour. Part of the tour was to visit the Ethembeni School for the Disabled – one of the Comrades official charities. As the bus stopped, the children we waiting for us with welcome signs for each country. Despite being faced with adversity, these children had the biggest smiles on their faces. They sang and danced for us and gave us each a beautiful, hand-made beaded bracelet. The colours of the bracelet were those of the Comrades Marathon and Ethembeni School, and consisted of 88 x beads – one for each km of the race. There was hardly a dry eye in the audience. After the tour I was hanging out in the hotel lobby. Sitting next to me was a young African runner who was chilled and relaxed. His buddies came to join him and sat down for a cup of tea. There was much excitement in their conversation (in Zulu/Xhosa). At one stage I overheard them talking about their race pace of 3.50-4.00/km. I looked over at them and asked if they were planning to run the race at that pace. They all laughed and their coach asked me if I knew who they were. They were the gold-medal runners! (Ludwick Mamabolo finished 4th in 5:42; and Sphiwe Ndlela 6th in 5:45.) Truly humble and super-friendly gentlemen. Two weeks later and I am still on a high. This event is without doubt one of the most rewarding races I have ever done! Now to consider returning next year for the ‘Back-to-Back’ medal… It was tough, for sure… but that’s what makes finishing all the more sweeter. Below are a few low-res pics taken on the day… enjoy!  If we always do what we know we can do, we never grow…

Blackmores Sydney Running Festival 2017

May 17, 2017 in , , , /by

The run that’s for everyone! Join your family for the 3.5km Family Fun Run, or join forces with your running buddy for the newly certified 10km Bridge Run. Take it to the next level and sign up for the Sydney Half Marathon, OR… if you’re looking for a pretty damn special goal, commit to the Sydney Marathon.  Whatever your goal, we’ve built face-to-face training programs to support you take on the Blackmores Sydney Running Festival on Sun 17 Sept 2017.  The course is flatter, faster, takes in the iconic Harbour Bridge and finishes at the stunning Sydney Opera House. Our community is built on supporting each other achieve our goals. We surround ourselves with like-minded friends who motivate and inspire us along the way. Our programs are tailored to start where we’re at, progressing gradually – with the key goal to get us to the start line in full fitness and injury-free. Our Programs Race Distance Training Program Training Starts Sydney Marathon 42.2km 16 weeks 27 May 2017 Sydney Half-Marathon 21.1km 12 weeks 24 June 2017 Sydney Bridge Run 10km 10-weeks 08 July 2017 Our Training Our programs are built around 3 x weekly coached training sessions focusing on speed, strength 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 aim is to progresses you gradually, so that you train safely and without injury. What is included? Periodised training plan based on your race distance 3 x weekly face-to-face coached group session – speed, strength & endurance training Analysis and feedback on training data Goal setting Mental skills and strategies Race nutrition and recovery Race tactics and guidance Motivational support Access to private online forum Membership of a supportive, like-minded community What is excluded? Race entry fee Travel, accommodation and meals BEXI technical race singlet OUR COMMITMENT! We are 100% committed to making sure you line up on the start line feeling fit, healthy and injury-free. Which is why we are offering participants of this program, the option of joining our Strength-FIT program for the reduced price of only $12 per session. Commit to a 10-week Strength-FIT program for only $120 (vs $200 as standalone program). Your Investment Program Investment + Strength-FIT 42km Race-FIT $420 (3 x $145/pm) $540 (3 x $182/pm) 21km Race-FIT $360 (3 x $125/pm) $480 (3 x $162/pm) 10km Race-FIT $300 (2 x $155/pm) $420 (3 x $142/pm)   Sign up for Sydney’s iconic running festival – REGISTER TODAY!

You can if you think you can

May 4, 2017 in , , , /by

Last Sunday (30 April 2017) we took part in the MS Fun Run in Sydney. It was a great event, supporting one of our BEXI runners who has Multiple Sclerosis.  She is a constant inspiration to all of us. ❤️ A few of our team members signed up to do the 10km fun run – pushing them well and truly out of their comfort zones. If others were struggling with MS on a daily basis, then surely they could attempt to run 10km. None of them had ever attempted to run 10km, so they were feeling very nervous and apprehensive. On the day they teamed up with each other and ran together the entire way. Crossing the finish line, beaming with a huge sense of achievement!  Some were rather emotional at accomplishing something they thought they could never do.  It was very special to share their excitement. Disappointingly, the course measured short and was only 8km – due to road restrictions by the Council.  So whilst the girls felt denied the opportunity to achieve their goal – they also realised that they WOULD have achieved their 10km goal on the day. Why??? Because they had engaged their minds and were mentally prepared for 10km. This proves the point beautifully – “you can if you think you can”. Well done to everyone who took part in the MS Fun Run – it was an honour to support such a worth cause. Big thanks to our BEXI community for all their fundraising efforts! Special mention to young Amelie Chan (8yrs) who was the fastest U18 female on the day – woohoo, we have a BEXI champ in the making ? Motivate your mind. Your body will follow.