Adventure Race – Royal National Park
If you’re looking for something that’s exhilarating, fun and action-packed – come join us as we train for the Maximum Adventure Race at Royal National Park on Sat 29 May 2021
This event is inclusive of everyone! Designed for teams of two, each team takes on three core disciplines several times during the event – mountain biking, trail training and kayaking. It’s fun, it’s exhilarating and action-packed… at an outdoors scenic location.
Teams can choose between the following courses:
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About our Training Program
To support our BEXI members, we are planning a 14-week training program to train for the various disciplines for this adventure race. Starting on Mon 22 Feb 2021 and will get members fit, strong and ready to embrace this action-packed event. There will be a combination of group training and self-training sessions.
Who is this program for?
- If you’re looking for your next challenge
- If you’re looking for an event that offers fun and adventure
- If you’re looking to attempt a multi-disciplined event
- If you’re keen to train with friends and have fun getting fit
What is included?
- 14-week training program
- Training across running, cycling, kayaking and strength
- Kayak technique training sessions
- Mountain-Biking technique training sessions
- Mental skills and strategies for multi-disciplined events
- Race nutrition and recovery
- Motivational support
- Membership of a supportive, like-minded Community
What is excluded?
- Race entry fee
- BEXI technical race singlet/t-shirt
What is cost?
- $50/week
- Mon 22 Feb 2021 (14-week program)
Holly Jolly Holidays
We’re committed to supporting our BEXI members during the lockdown period. Below are 2-weeks worth of training to keep you inspired, active and energised! Use this opportunity to reach out to your BEXI buddies and have fun together.
Week 1: 21-26 Dec 2020
| Monday – Run Session
10min warm-up |
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| Tuesday – Strength Session
3 x rounds – 1min | 45sec | 30sec |
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Circuit A
Rest 1min |
Circuit B
Rest 1min |
| Thursday – Run Session
10min w/up |
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| Saturday – Long Run
Long Reef Lark – choose from 9km | 12km | 16km | 19km distances. See Facebook for maps and detailed descriptions. |
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Week 2: 28-02 Jan 2021
| Monday – Run Session
10min w/up |
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| Tuesday – Strength Session
5 | 10 | 15 Workout – complete circuits A&B, repeat 5 times – allowing 1min recovery between circuit. |
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Circuit A
Rest 10sec |
Circuit B
Rest 1min |
| Thursday – Run Session
10min w/up |
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| Saturday – Long Run
Warriewood Wetlands – choose from 10km | 13km | 16km distances. See Facebook for maps and detailed descriptions. |
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Connected Community
If there is anything this crazy year has taught us – is that compassion and connection is the centre of everything we do:
- Compassion – for reaching out to those who are struggling
- Connection – for having a sense of belonging within a community
We recently listened to an amazing podcast with Dr Rangan Chatterjee and Dr Julian Abel, where they discussed The Healing Power of Compassion. It is deeply profound and highly relevant to how we shape our lives moving forward.
With many lessons learnt this past year, we are poised to welcome 2021 with a renewed sense of ‘Connected Community’. One that prioritises social relationships, happiness, gratitude and love.
‘In a world of algorithms, hashtags and followers – know the true importance of human connection.’
Wishing all our members, families and friends – a Merry Christmas and prosperous New Year.
~ Debbie and the Team BEXI
Snowy Mountains Retreat: 19-21 Feb 2021
Join us for our first BEXI retreat of 2021 in the stunning Snowy Mountains – the outdoor adventure playground for the summer.
We are super-excited to be hosting our first ever retreat in the Snowy Mountains, which offers world-class trails for walking, running, mountain biking, road cycling, swimming and horse riding. The weekend also coincides with one of the most scenic trail runs in Australia.
Activities
Whatever takes your fancy – the Snowies has the playground to meet your needs:
| Trail Running – Join our BEXI trail running team and take part in the Snowies Trail Run Festival – choose from 5km to 50k Ultra. There is also an event for the kids. |
| Hiking – Explore the Snowies from the ground up with our abundance of spectacular bush walks or challenge yourself to summiting Mount Kosciuszko. |
| Road Cycling – The quality of road surfaces and minimal summer time traffic, epic climbs and tranquillity of the Kosciuszko National Park, make road riding breathtaking. |
| Mountain Biking – Get in gear and ride through some of Australia’s most spectacular landscapes – from high plains, alpine valleys, forest paths and Gravity Parks. |
| Horse Riding – Ride the land of the mountain horsemen, brumbies, wildflowers and alpine wilderness – you can even follow in the footsteps of the Man from Snowy River. |
| Food & Drink – If you’re looking to kick back and relax – take in the burgeoning food scene that celebrates local producers and seasonal ingredients. |
Accommodation
Our 2-night retreat is located at the stunning Yalara Alpine Ski Lodge in the Perisher Valley. Yalara has accommodation for up to 24 people in nine rooms spread across two levels. Accommodation costs are kept to a minimum as guests do their own cooking in a communal kitchen. Blankets are provided in the bedrooms, however guests must bring their own sheets (or sleeping bags) and towels. Five rooms have their own en-suite bathrooms, while the other rooms share bathrooms.
Meals
All meals will be the responsibly of those guests staying. The lodge has a large communal kitchen with stoves, ovens, microwaves and utensils. Closer to the time, we will explore the option of planning group dinners on Friday and Saturday evenings.
Itinerary
| Day 1: Friday
2.00pm – 4.00pm – Check in 5.00pm-6.00pm – Explore local area 7.00pm – Group Dinner |
| Day 2: Saturday
7.00am – 8.30am – Breakfast 9.00am – 5.00pm – Outdoor Activity (your choice) 6.00pm – Group Dinner |
| Day 3: Sunday
5.00am – 8.30am – Early Breakfast (Trail Runners) 6.00am – 2.00pm – Snowies Trail Run Festival 9.00am – 2.00pm – Outdoor Activity (your choice) 4.00pm – Goodbyes and Check-out |
What is cost?
- Adults – $150 each
- Children – $90 each
- Food and outdoor activities are NOT included
How to book?
It is encouraged that you book your accommodation as soon as possible. Once we have allocated all the rooms, we will then be able to plan outdoor activities and group meals. To book please email Debbie Solms or contact her on 0400455151.
BEXI Ultra-Trail Event – Sat 10 Oct 2020
Our BEXI Ultra-Trail Event will take place on Sat 10 October 2020. The stunning course takes in the sites of the beautiful Lake Macquarie and the magnificent coastline of historic Catherine Hill Bay and the Munmorah State Conservation Area. The terrain is varied – bushland single track, fire trail, coastal tracks, rock platforms and beach running all feature to challenge and excite the most discerning of trail runners.
36km Course – 689m elevation
22km Course – 444m elevation
12km Course – 230m elevation
Nutrition & Fuel
It is important that each runner is self-sufficient on the day. Please carry your own hydration and nutrition supplies.
As a guideline runners should consume 30-45gms* of carbohydrate per hour (*dependent on body weight, experience and pace):
- 2 hours – aim to carry 2-3 gels (or equivalent carbs – sports drink, chews, bloks)
- 4 hours – aim to carry 5-6 gels (or equivalent carbs – sports drink, chews, bloks)
- 6 hours – aim to carry 8-10 gels (or equivalent carbs – sports drink, chews, bloks)
Read important article by Nutritionist, Tamara Madden, about fuel requirements for endurance run 5-9hrs.
Hydration guidelines should be based on 600mls* per hour (*dependent on your sweat rate, weather conditions and length of event). If you are prone to cramps or sweat excessively – ensure you take on electrolytes and salt tablets. (Note – there are electrolytes in some gels/sports drinks.)
If you concerned about your nutrition, please contact Tamara Madden at Mad on Nutrition.
Aid Stations
There will be four aid stations along the course, providing water, sports drink, fruit, lollies, potatoes & sandwiches:
- 8.5km – Aid Station 1 (Scenic Drive)
- 16km – Aid Station 2 (Mine Camp Drive)
- 20km – Aid Station 3 (Frazer Beach)
- 30km – Aid Station 4 (Mine Camp Drive)
What to Wear
Having the right gear to take on a remote trail run is very important in order to ensure you can enjoy your run, stay safe and get the most out of training. Below is a guideline in terms of what to bring:
- Hydration pack
- Trail shoes
- Waterproof jacket
- Wind jacket
- Beanie
- Gloves
- Fleece
- Small emergency kit (snake bandage, blister care patches such as compeed or fixamol, whistle, compass, emergency space blanket)
- Dry sack and map case
- Garmin GPS watch
- Sunglasses
Who can Join
This is not a sanctioned event or registered race, it is simply a social fun run for our BEXI members, friends and family. The more the merrier!
The above event will follow our COVID-19 Safety Plan.
Jump-into-Summer ’20
Join us for seven weeks of fresh air, fitness and all-round fun!
Summer-time is here! Time to head outdoors and take on our seven-week Jump-into-Summer ’20 challenge – consisting of workouts, wildcard surprises, super-sessions, prizes and fun. Our goal is to get you feeling fit & fabulous for summer.
How does it work?
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This challenge is for you if you’re looking…
- to feel energised for summer
- for a tangible/achievable goal to work towards
- for someone to hold you accountable
- to hang out with like-minded, fun-loving friends
- to have fun while getting fit!
What is the cost?
- $40 p/wk (across 7-weeks)
- Includes prizes
- Guaranteed results (based on tests)
- Lots of fun!
Friends, sun, sand, and sea, that sounds like the perfect summer to me!
3-Week Race-Prep Program
Our Race-Prep program is aimed at preparing you to feel fit, fabulous and on top form for our BEXI Spring Fling on Sat 19 Sept.
We are making available an exclusive 3-week nutrition program, in collaboration with Mad on Nutrition, to support you prepare for our BEXI Spring Fling. Our 3-week meal plan is specifically tailored to support your training needs (high intensity, endurance and recovery). This will ensure you are race-ready for Sat 19 Sept and perform at your peak!
What is included in the program?
- 3-week meal plan – including 3 meals, snacks, all recipes and shopping list (see sample recipes)
- Weeks 1-2: will be balanced meals – with some extra carbs on high training days to support you
- Week 3: (leading into our event) will focus on getting your body ready and topping up glycogen stores a few days prior to the event
- 30min ZOOM group chat to discuss fueling tips for your event (Weds 2 Sept at 8pm)
- Private Facebook group for the duration of the 3-week program to assist with support and questions
How the program will work?
Each Friday we will send you a weekly meal plan with the recipes and shopping list. The plan starts on a Monday – so you have time to get organised on the weekend. The meals will include breakfast, lunch, dinner and snacks. It will be a balance of carbs/protein/fat. Week one will be starting on Monday 31 August 2020 (plan sent Friday 28 August).
Benefits of the Program
- Education on what and when to eat – before, during and after training
- Maximise performance and recovery
- Prepare body to use glycogen for high-intensity training
- Prepare body to use fat for longer endurance training
- Manage meal planning to support training
- Regain energy
- Support busy lifestyles
What is the cost?
- $80 for 3-week program
- $160 for 3-week program PLUS protein supplement (practioner-grade, valued at $86)
- BEXI Gold member discount 10%
BEXI Spring Fling – 19 Sept 2020
Join us as we take in the stunning views of Sydney’s iconic landmarks, spectacular coastline and world famous beaches.
Our BEXI Spring Fling is a fun run event which starts on the steps of the Opera House and follows the coastline to Manly Beach. Participants can choose their distance and decide where they would like to start/finish. The BEXI support bus will follow participants along the course, collecting/dropping-off along the way. The aim of this Spring Fling is to have a goal that you can work towards.
| Training for this event will give you a goal, keep you motivated, accountable, consistent and encourage you to have fun! |
What is the course?
The course starts on the steps of the Opera House and takes in Sydney’s biggest landmarks, spectacular views of the harbour, beaches, clifftops, native bushland and uninterrupted views of the ocean. The support bus will stop at the following locations:
- 0km – Sydney Opera House (Start)
- 5km – Kirribilli
- 10km – Cremorne
- 15km – Taronga Zoo
- 20km – Bradley’s Head
- 25km – The Spit Bridge
- 30km – Dobroyd Head
- 35km – Manly Beach (Finish)
* Route subject to change due to COVID-19 regulations.
How does the support bus work?*
The BEXI support bus will collect participants at Collaroy SLSC in the morning (timings tbc) and transport participants to the starting line at the steps of the Opera House. The support bus will then follow the course and collect/drop-off participants at their chosen destination. On-course refreshments will be made available along the way to support all participants. The support bus will also carry baggage for participants. Seats will be allocated on a first-come-first-served basis to those who reserve a spot. Please ensure you reserve a spot asap.
* Support bus subject to change due to COVID-19 regulations.
Who can join in?
This is not a sanctioned event or registered race, it is simply a social fun run for our BEXI members, friends and family.
Is there a training program?
We will continue to follow our training program for the Blackmores Running Festival and then complete our Spring Fling on Sat 19 Sept 2020. The aim of the event is to give you a goal, which will keep you motivated, accountable, consistent with your training and in the company of like-minded running friends.
What is included in the training program?
- 3 x weekly face-to-face coached sessions – Mon Intervals | Thurs Tempo | Sat Long Run
- 2 x weekly virtual cross-training sessions (via Zoom) – Strength & Mobility | Yoga
- Motivational support
- Membership to a supportive, like-minded Community
What is the cost?
- BEXI Members: the only cost is for the support bus – as a guideline it will be $20 per person.
- BEXI Non-Members: join our weekly group training sessions, plus the support bus of $20.
BONUS! Exclusive 3-Week Race-Prep Nutrition ProgramWe are making available an exclusive 3-week Race-Prep Nutrition Program, in collaboration with Mad on Nutrition, to members who are focused on feeling fabulous and ready for event-day on Sat 19 Sept. The program will provide you with the following:
What is cost of 3-week nutrition program?
*15 participants required |
Register Now!
*Note: the above Event is subject to COVID-19 regulations.