TRI-a-Triathlon – 18 May 2019

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If you’ve ever wanted to take part in a triathlon, but have always been intimidated – we have the perfect program for you. Our TRI-a-Triathlon is a 10-week program aimed at supporting the beginner/novice triathlete from an individual sport to the three disciplines. 

We target the Port Stephens Triathlon as our event as it offers a fun weekend of distances for all abilities. There’s the Sprint and Super-Sprint for beginners; and the Standard distance for the more experienced triathlete.

Port Stephens offers an amazing setting and is a great get-away for the entire family!  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 from the locals and supporters.

About the Program

Our TRI-a-Triathlon program is built on the foundation of having FUN! We create a supportive environment, where members feel encouraged, motivated, accountable and importantly, part of our BEXI family.

Training starts on Sat 9 March 2019 and is limited to 10 x members.  Each member receives a 10-week online training program via Training Peaks. This is updated on a weekly basis and develops as members progress.

Weekly training consists of 3-4 x coached group sessions and 2 x additional ‘homework’ 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.

Can I really do a Triathlon?

Below are some guidelines to help you decide your suitability:

Do I need to be a good Swimmer?

Most beginner triathletes are not particularly good swimmers.  If you can swim between 200-800m continuously in the ocean pool (see above guidelines), then you have the foundation for progressing to open water swimming. Our BEXI Swim Coach will introduce you to open-water swim skills, including breathing techniques, form and endurance building.  The biggest surprise for beginner triathletes is that they learn to love swimming. On the Northern Beaches, we have access to the best beaches for open water swimming.

What kind of bike do I need?

If you can ride a bike – any bike – you can do a triathlon. Most beginner triathletes use a hybrid or mountain bike for their first triathlon. You can then progress to an entry-level road bike – after which your love-affair for a fancy-pants road bike will begin.

What is included?
  • 10-week online training program
  • 10 x coached indoor bike turbo sessions (studio)
  • 10 x coached outdoor run sessions
  • 6 x outdoor bike sessions *
  • 4 x coached open water swim session *
  • 1 x race simulation session
  • 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

* We alternate the outdoor bike sessions and the open water swim sessions on Saturdays

BONUS! Included in this program is access to an additional weekly strength training session, plus Yoga and Pilates. We are committed to supporting our members improve their overall functional strength, which will improve cardio performance and decrease the risk of injury.
What is excluded?
  • Additional swim training – you are encouraged to complement the above training by joining your local swim squad or Shelly Swim Club
  • Additional bike training – you are encouraged to team up with your team members and go for additional bike rides
  • Race entry fee
  • BEXI Tri-Suit (optional) – orders must be placed by Fri 29 March 2019
  • Travel and accommodation
About our Coaches
  • 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.
What is my Investment?

TRI-a-Triathlon –  access to all the above for only $50 p/wk. You can choose to pay weekly, fortnightly or monthly.

How do I get Started?

Register online today!

 

The biggest adventure you can take is to live the life of your dreams.

Husky Triathlon 2019

Orange Running Festival: 3 March 2019

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Join us for a wonderful weekend away in the renowned food and wine region of Orange. Enjoy the stunning autumnal colours and cool climate as we take part in the Orange Running Festival – a scenic, fast, undulating run course.

The 2019 Orange Running Festival offers a fabulous event catering for all ages and abilities – from the 2km dash for kids, to the marathon distance for the more experienced runner. The country atmosphere from the friendly local community, makes this event very inviting and super-friendly. We love it!

About the Program

Our 11-week program focuses on the Half-Marathon distance, commencing Mon 10 Dec 2018. You will receive an online periodised training program via Training Peaks, which will be updated on a weekly basis. This will enable us to provide individual plans that best suits your needs and goals. 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.  Starting with building a solid foundation, we then incorporate strength, speed and endurance training into the mix. Our goal is to ensure you are at the start line in peak form, ready to achieve your personal goal.

New this year! You choose the number of weekly coached sessions you would like to attend – based on your availability. From interval sessions, tempo training, long runs, strength & conditioning, pilates, yoga and much more.  As a recommendation, we encourage you to attend a minimum of 3 x coached weekly runs sessions – as this will keep you focused, injury free and progress your cardio fitness. You can then choose any additional coached sessions to complement your run training.

Recommended Weekly Training Schedule
  • Mon: Strength – to build muscle strength and to protect your joints from injury
  • Tue: Run Intervals – to develop aerobic capacity, speed, strength & stamina on the run
  • Wed: Foundation run (own training) – to develop aerobic capacity, enduring and running efficiency
  • Thu: Run Tempo – to develop aerobic capacity, speed, strength & stamina on the run
  • Sat: Long Run – to build running endurance, strength & stamina

Choose additional coached training sessions based on your availability. 

What is included?
  • 11-week online periodised training program
  • Wide range of face-to-face coached 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?
About our Coaches

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.

Your Investment Options

Our GOLD Membership of $50 per week will give you access to all the above, plus additional unlimited weekly group training.

Alternatively, our Race-FIT Membership of $42 per week total ($462) will give you access to 3-weekly run sessions (Tues, Thurs & Sat) across the 11-week program.

View our full list of membership package options.

Save the date – training starts Mon 10 Dec 2018 

City2Surf Fun Run – Sun 12 Aug 2018

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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?
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‘

 

 

 

 

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

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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

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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?
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) 

Women’s Winter Wellness Program – 7 May to 29 June 2018

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We are super-excited to announce that we have teamed up with top qualified Naturopathic Nutritionist, Tamara Madden (Mad on Nutrition), to launch our Women’s Winter Wellness Program. Tamara offers and abundance of knowledge and a true desire to support women regain their energy and vitality.

This 8-week program will take you on a journey of education and inspiration as we share our knowledge and expertise into supporting you improve your overall health. Be it weight loss, increased energy levels or specific health issues – we will help you understand the importance of good nutrition and how it impacts your day-to-day performance.

It is not uncommon to feel frustrated about our overall health leading into winter. We become consumed with our thoughts and actions, which in turn affects our self-esteem and confidence. 

“When life gets busy, the organisation and planning goes out the window and I find myself resorting to takeaway or bad choices.”
“I am constantly tired, with bags under my eyes and allergies – can’t seem to work out where I am going wrong!”
“Every Monday starts with good intentions.  Most weeks I’m reaching for the wrong things by Tuesday.”

What is included in the program?

  • Body composition tests (x 2) with qualified Naturopathic Nutritionist:  – First appointment (start of program) – 45min test, personal nutrition guidance and set some wellness goals; – Second appointment (end of program) – 30min test, compare to see the changes
  • Nutrition guidance/tuition talks (group environment) plus weekly educational updates from qualified Naturopathic Nutritionist
  • Weekly family-friendly meal plans, recipes and shopping lists
  • Weekly mindset lessons
  • ‘Reward Yourself’ booklet with healthy ways to celebrate your successes which won’t derail your plan
  • Willpower tips and motivational charts to keep at your finger tips, regular accountability check-ins
  • Access to private online forum and buddy system where you will be supported through the 8-week program
Tamara Madden will discuss your individual nutrition plan based on your goals, activity level and body type. You will get a good understanding on how the macro-nutrients work in the body as well as the importance of the hormones in your metabolism and develop the right nutrition plan for long-term weight loss and healthy body.

Our goal is to empower and inspire women to take charge of their health and happiness. 

Benefits of the Program

  • Boost your energy levels
  • Lose weight
  • Improve your gut health
  • Balance your mood and stress levels
  • Improve sleep
  • Improve immune system
  • Support busy lifestyles
  • Improve your sporting performance
  • Realistic and sustainable

Who is this suitable for?

  • Women looking to change their lifestyles and re-establish their health and wellbeing goals
  • Women who need support and guidance through the maze of food choices
  • Women who are busy and need a weekly family-friendly meal plan, with shopping list
  • Women who need the mental and motivational support to stay on track
  • Women who need the accountability of a fabulous supportive community
  • Women who are looking for stress-free meal times suitable for the whole family

Why you should participate?

  • We truly believe that the 8-week Women’s Winter Wellness Program is a great opportunity to change your lifestyle and re-establish your health and wellbeing goals
  • Education is a key factor of the program – Tamara Madden will share her wealth of knowledge so that you can better understand the why’s and how’s of doing things
  • We are also driven by motivation – knowing that there are other women in similar positions to you, makes you feel supported and inspired throughout the program

FREE Bonuses!

Register by 30 April 2018 and receive 3 x free bonus offerings:

  • Women’s Winter Wellness Program e-book of the entire 8-week program
  • ‘Protein-Packed Snack’ e-book to help keep you fuelled
  • 101 Ways to Lose Weight – Teresa Cutter, The Healthy Chef

Early Bird Offer! 

Register by 30 April 2018 and secure your special Early Bird offer:

Standard price from 1 May 2018 – $400 or two-instalments of $205
♥ Exclusive ‘Unlimited 2-Term’ Member Offer – qualify for 25% discount as part of your ‘Unlimited Membership’. 

Registrations CLOSED – we are FULLY BOOKED!

2018 Special Package Offer

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There has been an amazing energy within our community about the start of the new year with everyone wanting to commit to our programs for 2018!  (We have been incredibly humbled by the level of interest.)

Many have asked for the most cost-effective method for commiting to multiple programs – i.e. running, triathlon, strength, yoga, etc. Our key motivation with offering these programs is to support you on your journey and to make these programs accessible and affordable.

Last week we announced a special discount tier for those wishing to subscribe to 2-3 programs. Today, we would like to offer you a further super-special option for those wishing to subscribe to more than 3 programs:

✅ 1 x Program – as listed
✅ 2 x Programs – second program less 20%
✅ 3 x Programs – third program less 30%
✅ 3+ Programs – Unlimited 2 Term Package – $850 ($170pm x 5)

Our Unlimited 2 Term package runs across 2 x terms and is INCLUSIVE of ALL the programs that are being offered – Race-FIT, Tri-FIT, Strength-FIT, Yoga-FIT, Swim-FIT, etc.

This is by far the most economical package that offers access to over 4+ group coached sessions per week. We truly feel this is an awesome offer, as you will have access to a structured and progressive training program, plus face-to-face access to high calibre coaches who will support your goals. This special package will apply to this period only – be sure to take advantage!

Triathlon – All the Gear

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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! 

Long Course Weekend Jervis Bay – 27-29 Oct 2017

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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! 

Ironman 70.3 Western Sydney – 26 Nov 2017

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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?