Beyond-5km

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Following the huge success of our Walk-to-Run-5km program, we are thrilled to offer our successive Beyond-5km program. 

This 8-week program continues to build on the solid foundation we have built with our previous program. Our goal is to take part in the 10km Bridge Run at the Blackmores Sydney Running Festival on Sun 20 Sept 2020.

Our training plan is focused on building your strength, improving your mobility and increase your mileage at a safe rate so you can progress injury-free and achieve your goal. You choose your distance (beyond 5km) and we will structure your training program accordingly.

What is included?
  • Mon 6.30pm – Strength & Mobility training (via Zoom)
  • Tue 7.30pm – Yin Yoga (via Zoom) – optional
  • Wed 6.30pm – Coached run training
  • Sat 8am – Coached run training
  • Mental skills and strategies
  • Motivational support
  • Membership to a supportive, like-minded Community
Who is this program for?
  • Those wanting to progress their running from 5km
  • Those wanting to progress their strength, mobility and overall fitness
  • Those wanting to train for the 10km Bridge Run
  • Those wanting extra support to keep moving / achieve a goal
  • Those wanting to train with a group of like-minded runners
What is excluded?
Program Prerequisites

We are committed to supporting and encouraging all who participate in our programs, whilst keeping the health and safety of our members a priority. Please view our program prerequisites for a guideline of our baseline requirements, or speak to Debbie Solms about your journey.

What is the cost?

 

Bowral Cycle Classic – 18 Oct 2020

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The award-winning Bowral Cycle Classic takes part in the stunning Southern Highlands – showcasing the beautiful quaint towns of the region.  Choose from the 125km Challenge Classic or the 90km Rouleurs Classic.

 

About the program

The event is hosted on Sun 18 October 2020 and takes you through the rolling hills of Bowral, Berrima, Sutton Forest Rogertson and Kangaloon. There are four loops on offer – we will be focusing on the 125km and 90km.

Our 13-week training program – kicks off on Tues 21 July 2020 – targeting cyclists who are looking to attempt their first cycle classic (90km); and those who would like to take on a challenge (125km).

Each week we focus on 4 x bike training sessions which include – endurance, speed and power. Half of the training sessions are coached/guided and the other half are sessions to do on your  own.

 

* Program subject to change

What is included in the program?
  • 13-week training program
  • 25 x coached/guided training sessions
  • Saturday endurance rides will be on alternate weeks as guided rides with our partners at Northern Suburbs Triathlon Club (NSTC)
  • Sunday endurance rides will be on alternative weeks as coached rides with our qualified BEXI coaches
  • Race nutrition and recovery
  • Mental skills and strategies
  • Race day logistics
  • Membership of a supportive, like-minded Community
  • FREE BEXI Buff – they’re really cool!! 
What are the course descriptions?
What is excluded?
Your Investment

Running Programs

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Our running programs have been designed to prepare you fully for your chosen event, so that feel confident and ready to have a fantastic race. 

Each training plan is focused on building your strength, improving your mobility and increase your mileage at a safe rate so you can progress injury-free and achieve your goal. You choose your distance (10km to marathon/ultra-marathon) and will be structure your training program accordingly. We train together as a team – as this offers greater team camaraderie and higher levels of motivation. Our comprehensive training program is structured around a combination of face-to-face coached sessions, virtual coached sessions (via zoom) and your own homework sessions.

What is included?
  • Weekly online training program (via Training Peaks)
  • 3 x weekly face-to-face coached sessions – Intervals | Tempo | Long Run
  • 2 x weekly virtual cross-training sessions (via Zoom) – Strength & Mobility | Yoga
  • Mental skills and strategies
  • Race nutrition and recovery
  • Motivational support
  • Membership to a supportive, like-minded Community

Who is this program for?
  • You would like to train for a specific running event – marathon | half-marathon | 10km
  • You want to challenge yourself to the distance for the first time but done know how to train
  • You need that extra support to achieve your goal
  • Your enjoy training in a group environment with like-minded runners who will push you to achieve your best
What is excluded?
Program Prerequisites

We are committed to supporting and encouraging all who participate in our programs, whilst keeping the health and safety of our members a priority. Please view our program prerequisites for a guideline of our baseline requirements, or speak to Debbie Solms about your journey.

What is the cost?

 → Click here for list of upcoming running events 

 

 

5 x Training Programs

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The world sure has been topsy turvy over the past 3-months. We have seen our sports events cancelled, postponed… or still hanging in the air. With restrictions being lifted, there is light at the end of the tunnel as numerous events are being allowed to go ahead in some capacity.

We’re super-excited to get back in training and have created the following 5 x new training programs to support you over the coming months:

Blackmores Sydney Running Festival – 20 Sept 2020

  • 12-week program
  • 3 x weekly coached sessions – Mon, Thurs and Sat
  • Additional virtual cross-training – strength and yoga
  • Distances – 42km | 21km | 10km
  • Starts Mon 22 June 2020
  • More info…

Bowral Cycle Classic – 18 Oct 2020

  • 13-week program
  • 2 x coached weekly sessions – Weds and Sat/Sun
  • 6 x outdoor coached sessions
  • Distances – 125km | 90km
  • Starts Mon 20 July 2020
  • More info…

Ultra-Trail Australia – 24 Oct 2020

  • 14-week program
  • 3 x weekly coached sessions – Mon, Thurs and Sat
  • Additional virtual cross-training – strength and yoga
  • Distances – 50km | 22km | 11km
  • Starts Mon 13 July 2020
  • More info…

SMH Half-Marathon – 15 Nov 2020

  • 15-week program
  • 3 x weekly coached sessions – Mon, Thurs and Sat
  • Additional virtual cross-training – strength and yoga
  • Distances – 21km | 10km (relay)
  • Starts Mon 27 July 2020
  • More info…

Queenstown Running Festival – 21 Nov 2020

  • 16-week program
  • 3 x weekly coached sessions – Mon, Thurs and Sat
  • Additional virtual cross-training – strength and yoga
  • Distances – 42km | 21km | 10km
  • Starts Mon 27 July 2020
  • More info…

 

 

2-Week Reset Program

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To say that this year has gone a little differently than we might have expected is an understatement.

With the coronavirus shutdown affecting all of us – from work, to home-schooling – we have all had to adjust our lifestyles. It has been a particularly stressful time, which has had many of us turning to bad habits.

 

Our 2-week Reset Program will help you get back on track and feel fabulous!  

 

We have teamed up with qualified Naturopathic Nutritionist, Tamara Madden (Mad on Nutrition), to provide you with the knowledge and tools to support you remove these bad habits and get back on track.

What is included in the program?
  • 2 week meal plan – including all recipes and shopping list
  • 30min ZOOM educational session each week (Weds 8pm)
    • Week one: Moderating Habits and Sleep
      We take a look at ways to moderate or shift some bad habits around alcohol, sugar and chocolate. We also look at the importance of sleep and how it affects your mood, weight, and overall well-being.
    • Week two: Routines, Planning and Macro Balance
      We will look at ways to make healthy eating easy everyday, ways to manage weight, and what your plate should look like.
  •  1 tub of Thermophase Essentials Powder – an excellent pea protein-based supplement to help curb cravings and hunger (the product is made by Metagenics, it is practioner-grade, valued at $86)
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 22 June (plan sent Friday 19 June). 

Our 30min ZOOM education sessions will take place on Wednesdays at 8pm (24 June and 1 July).

Benefits of the Program
  • Shift bad habits – alcohol, sugar & chocolate
  • Manage emotional eating
  • Manage meal planning
  • Improve gut health
  • Sleep better and regain energy
  • Manage anxiety and stress levels
  • Support busy lifestyles
What is the cost?
  • $160 – all the above INCL. protein supplement
  • $80 – all the above EXCL. protein supplement
  • BEXI Gold member discount 10%

Registration closes on Weds 17 June 2020!

 

Seven Summits Virtual Challenge

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In April we successfully completed our Highway-19 virtual challenge – circumnavigating around Australia and New Zealand. In May, we are raising the bar… hugely!  Introducing our latest virtual challenge:

7-Summits Virtual Challenge

Our goal is to scale the seven summits across each continent – Africa, Antarctica, Asia, Australia (Oceania), Europe, North America and South America. Reaching the peak of every summit is  regarded as a significant (mountaineering) achievement – making this our toughest BEXI challenge to-date.  As a bonus extra, we are including Mount Kosciuszko – the highest peak in Australia (making it really a total of 8-Summits).

 

About 7-Summits

Starting Fri 1 May 2020, we will run, cycle, swim, exercise our way to the highest peaks of each summit on each continent (incl. Mount Kosciuszko) – total elevation 45,542m.  We will start with our local summit – Mount Kosciuszko, building up to the highest summit, Mount Everest.

On weekends, we will set ‘QOM | KOM’ (Queen of the Mountain | King of the Mountain) challenges, where we challenge ourselves to conquer a set elevation target. And yes, we will be recognising those who can complete the most elevation on the agreed day.

Our Journey

We will start with the smallest summit – Mount Kosciuszko at 2,228m, and then build up to the tallest (and most majestic of all summits) – Mount Everest at 8,848m.

Calculating Elevation

Participants are required to connect their training devices/watches to STRAVA and join our BEXI Community Club.  At the end of each week, all training efforts will be consolidated and calculated. A progress update will be provided to our group each Monday – via our private 7-Summits Virtual Challenge facebook group.

Our 7-Summits Virtual Challenge is open to all our BEXI members, family and friends – from Sydney to Switzerland, to South Africa, to Seychelles. You are all welcome to join!

To ensure all disciplines are inclusive, we will be allocating ‘elevation meters’ for the various disciplines below:

Running 5km – 5m | 10km – 10m | 15km – 15m — find those hills & climb!!
Swimming   1km – 5m | 2km – 10m | 3km – 15m
Exercise 30mins – 5m | 60mins – 10m | 90mins – 15m
Cycling (outdoor) No bonus elevation – find those hills & climb!!
Cycling (indoors) 10km – 10m | 15km – 15m | 20km – 20m — find those hills & climb!!
Juniors As above, multiplied – 5-10yrs x 4 | 11-15yrs x 3 | 16-20yrs x 2
QOM | KOM challenges will be issued for each continent
Spot prizes will be allocated along the way — keep your eye on that ‘polka-dot jersey’
What is the cost?

FREE! GRATIS! GRATUITE!  We want to support our BEXI community, their family and friends.

What happens at the finish?

We celebrate our success via a virtual ZOOM shindig!  All participants will receive a ‘polka-dot’ finishers memorabilia (this will incur a very small charge).

How to register?

 

The best view comes after the hardest climb! 

Highway-19 Virtual Challenge

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We’re super-excited to launch our newest virtual challenge:

HIGHWAY-19

In response to COVID-19, we decided to create a virtual challenge that would keep our community fit, motivated, happy and healthy during this uncertain period.

 

About HIGHWAY-19

Starting Weds 1 April 2020, join us as we run, walk, cycle, swim, hop, skip and jump our way around Australia*. Our goal is to circumnavigate the full distance around Australia on HIGHWAY-19 – a whopping distance of 14,500km.

(*Following government guidelines in response to COVID-19.)

Each week we will set a target goal – i.e. travel from Sydney to Brisbane (920km). We will all jump in with the aim of completing the target distance – doing whatever activity we prefer. At the end of each week, we will submit our weekly mileage to our ‘Virtual Challenge Navigator‘, who will plot the distance covered on our virtual map.

Our challenge is to circumnavigate Australia within 2-months – April and May 2020. Some weeks will be shorter and easier, other weeks will be longer and harder.  But one thing is for sure – our BEXI community loves a challenge!

 

Bonus Kilometers

Bonus km’s will be awarded as follows:

  • Completing virtual home workouts – 30mins = 5km | 45mins = 10km | 60mins = 15km
  • Swim distances will be multiplied by 10 (i.e. 1km swim = 10km)
  • Junior distances will be multiplied on a tiered scaling – 5-10yrs x 4 | 11-15yrs x 3 | 16-20yrs x 2
  • Distances will be doubled for those who ‘lead’ a session (i.e. mark a trail run; plan a solo run session; plan an indoor training session; etc.)
  • Wildcard challenges will randomly be issued throughout the challenge – these will attract vast bonus km’s
  • Spot prizes will be allocated along the way

 

What is the cost?

FREE! GRATIS! GRATUITE!

We want to support our BEXI community, their family and friends.

What happens at the finish?

Should we achieve our goal, all participants will receive a finishers medal or apparel*. (This will incur a small charge.)

How to register?

Small acts, when multiplied by many people, can transform the world.

>> Week 1: Sydney to Brisbane (917km)

We’re supporting you!

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We have all been affected by the highly contagious COVID-19 virus. Our races have been cancelled and we are feeling disappointed, lost and rather numb by the unknown situation.

 

Without a doubt, exercise is the one key factor that will get us through this crazy time. It will help with stress, anxiety, mental health, physical health… including boosting our immune system.

To support our BEXI community, we have created a few 8-week training programs which gives you the opportunity to train on your own;  or with us in the great outdoors (applying social distancing, of course!).  These programs include 3 x ‘non-event’ events during the course of the training – with the grand finale at the end.

We’ve planned some super-fun ‘non-event’ events that include road running and trail running.  They will be challenging, but more importantly – these events will give us a sense of purpose, a goal 8-weeks to have fun training with your buddies (or on your own).

If you’re looking for a FREE training program to keep you focused over the next 8-weeks, choose from the following:
  • BEXI50 – Trail running program, building up to the 50km distance on the trails (replacing UTA50)
  • BEXI22 – Trail running program, building up to the 22km distance on the trails (replacing UTA22)
  • BEXI42 – Road running program, building up to the marathon distance on the roads (replacing Canberra/London Marathon)
  • BEXI21 – Road running program, building up to the half-marathon distance on the roads (replacing SMH 21km)
  • BEXI21-Relay – Road running program, building up to the half-marathon relay distance on the roads (replacing SMH 21km relay)

 

Our aim is to keep you training – so that you have a purpose, are happy and stay healthy (physically and mentally).  Stay safe. Look out for each other. Community is everything. 

Coastal Classic – 5 Sept 2020

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Listed as one of Australia’s ‘must-do’ trail runs – the Coastal Classic is a 30km trail run through the Royal National Park (south of Sydney). 

As the world’s second oldest national park (after Yellowstone in USA), the Coastal Classic is a trail run along the coast track from Otford to Bundeena. Offering 30km of trails, beaches, sand and rainforest – this race has a bit of everything, with amazing views to top it off!

The event takes place on Sat 5th September 2020 – with entries opening on Weds 8th April 2020 (9am). The event sells out shortly after opening, so be sure to be online when registration opens.

About our  program

Our 14-week training program kicks off on 6 June 2020. It is aimed at supporting athletes who are looking to attempt a trail running challenge (30km).

Each week we focus on three targeted group training runs – strength, speed and endurance. In addition, the program also includes a strength & mobility session that focuses on functional conditioning to increase muscle strength, mobility, power and endurance.

Our Saturday endurance runs take place on various local trail courses – starting at 30mins and building to 180mins.

 

By far the most valuable part of our program is training with a group of like-minded runners, who are committed, motivated and will push you to scale greater heights.

 

Training starts on Sat 6 June 2020 and is open 12 x participants.

* Program subject to change

What are the pre-requisites?
  • Runners who are consistently running 5-10km
  • Runners looking to attempt their first trail run or already participate in some trail running
  • Runners who are in good health and injury-free
What Gear do I need?

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.  The most important pieces of kit you need to get started are your trail shoes and a good hydration pack.  Our coaches will guide you in terms of which gear your need and where to purchase it.

What is included in the program?

Figure Eight Pools

  • 14-week online training program
  • 4-weekly group coached training sessions (see above)
  • Race nutrition and recovery – (in collaboration with Mad on Nutrition)
  • Mental skills and strategies
  • Race strategy, tactics and guidance
  • Analysis and feedback on training data
  • Race day logistics
  • Motivational support
  • Access to private online forum
  • Membership of a supportive, like-minded Community
  • FREE BEXI Buff
What is excluded?
About our Coaches

Our qualified coaches bring a vast level of experience in the sport of endurance running, trail running and strength & conditioning. Between them, they have completed ultra-trail marathons, ultra-marathons, marathons, triathlons, adventure races and much more.

Your Investment
  • $60 p/week across 14-weeks – (6 June 2020 – 5 Sept 2020)
  • Unlimited weekly group training sessions (see above)
  • Program open to 14 x participants*
  • (*Program subject to numbers)

Our BEXI community at its BEST!

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I was reminded recently of the importance and power of a community.

 

A couple of our BEXI members were due to run the Tokyo Marathon on Sunday 1 March 2020. For the past 16-weeks they had trained meticulously – through the intense summer heat and the devastating bushfires, which had an impact on the air quality. They remained focused and forged ahead with their training.

 

Sadly, this was not meant to be. The coronavirus took hold of Asia, becoming a mass epidemic. Two weeks out from their ‘World Major’ Tokyo Marathon, the mass-race event was cancelled. They were devastated!

 

All that hard work – the physical training, mental training, planning, saving, preparing, etc. All gone!

 

They toyed around with finding a ‘replacement’ marathon to fill the gap – but nothing quite matched Tokyo. Instead, one of the girls came up with an idea to run 26.2km (vs 26.2miles, which is the marathon distance), on Sunday 1 March 2020 – the day that the Tokyo Marathon was due to be hosted.

 

She planned three loops of 8.7km each and invited her BEXI friends to join her in her quest. Not knowing who could make it (sadly, her other Tokyo Marathon buddy is based in Byron Bay) – she showed up and was literally flawed by the support.

 

She had an awesome group of BEXI runners join her for each loop of her run. Her sister traveled from across Sydney to support her middle loop. The last loop boosted the biggest support and resulted in her running through a finish chute lined with Tokyo flags, a cheer squad of BEXI buddies, a winner’s tape for her to cross… and her very own personalised race medal – “Winner Tokyo Virtual Marathon 2020, Ros Meyer”.

 

Her buddies even had a printed a photo of her Tokyo Marathon buddy stuck in Byron Bay.

 

This filled me with so much pride and happiness.  Our BEXI community at it’s best!

 

Roslyn and Peita – ‘As you let go of adventures not meant for you… you will be brought new ones aligned to your magic.’