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BEXI Spring Fling – Logistics
Our BEXI Spring Fling takes place on Sat 19 Sept 2020. It’s a fun run which follows the magnificent coastline from the Sydney Opera House to Manly Beach. Runners choose their distance and where they would like to start. We all cross the finish line at Little Manly Beach to the cheer from our BEXI buddies. Our aim is to have fun and take in the stunning beauty that the Northern Beaches has to offer.
35km Course
Start on the steps of the Opera House – hug the coastline all the way towards Little Manly Beach.
We will meet 5.15am at Collaroy SLSC and car pool to the Opera House – start 6am. Support vehicle will meet you key meeting points to provide you with drinks and nutrition. Celebrate the finish as you cross the finish line at Little Manly Beach.
20km Course
Start at Taronga Zoo – hug the coastline all the way to Little Manly Beach.
We will meet 5.45am at Manly Library Carpark and car pool to Taronga Zoo – start 6.30am. Support vehicle will meet you at regular meeting points to provide you with drinks and nutrition. Celebrate the finish as you cross the finish line at Little Manly Beach.
10km Course (One-way)
Start at the Spit Bridge – follow the Spit-to-Manly Walk, all the way to Little Manly Beach.
We will meet 6.45am at Manly Library Carpark and car pool to the Spit Bridge – start 7.30am. Follow the Spit-to-Manly walk. Celebrate the finish as you cross the finish line at Little Manly Beach.
→ Detailed 10km (one-way) instructions
10km Course (Out/Back)
Start at Little Manly – follow the Manly-to-Spit walk, turn around at 5km mark and return to start at Little Manly Beach.
We will meet 7.15am at Little Manly Beach (left of Manly Ferry) – start 7.30am. Follow the Spit-to-Manly walk, turn-around at 5km. Celebrate the finish as you cross the finish line at Little Manly Beach.
→ Detailed 10km (out/back) instructions
5km Course (Out/Back)
Start at Little Manly – follow the Manly-to-Spit walk, turn around at 2.5km mark and return to start at Little Manly Beach.
We will meet 7.45am at Little Manly Beach (left of Manly Ferry) – start 8am. Follow the Spit-to-Manly walk, turn-around at 2.5km. Celebrate the finish as you cross the finish line at Little Manly Beach.
→ Detailed 5km (out/back) instructions
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). If you are running for 4 hours – aim to carry 5-6 gels (or equivalent carbs – sports drink, chews, bloks). If you are running 2-2½ hours – aim to carry 2-3 gels.
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.
What to Bring
Dress in layers, as it will be cool to start. Wear your BEXI singlet (preferably), shorts/leggings, visor/cap , sunglasses, sunscreen, vaseline (for chaffing), watch/GPS, socks, running shoes, hydration bladder (optional), waist belt (optional), nutrition (see above).
On-course Support
A BEXI support vehicle will be on-course supporting the 35km and 20km runners at key meeting points. Drinks and nutrition will be provided at these support stops. The vehicle will also carry drop-off bags for change of clothing at finish.
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!
| COVID-19 Safety Plan
Based on recent guidelines from the NSW Chief Health Officer (14 Sept 2020), we are limited to group sizes of 20 max at outdoor public gatherings. We will therefore be directing participants once they cross the ‘finish line’, to various designated meeting points in the area. |
Bare Creek Trail Run – Sun 10 Nov 2019
The Bare Creek Trail Run offers a picturesque off-road run on the fire trails of the stunning Garigal National Park in St Ives, Sydney’s north shore.
This is a perfect event for all ages and abilities – whether you’re just starting out with trail running, or an experienced trail runner. From the 2km Dash, 6km Family Walk/Run, to the more challenging 12km and 20km courses.
About the program
Our 4-week training program kicks off on Mon 14 Oct 2019 – and is aimed at supporting runners who are looking to attempt their first trail running event (6km/12km) or those who would like to take on a challenge (20km). This is a great warm-up run for those who have their sights set on our UTA program which starts in Feb 2020.
Whats involved?
- 4-Week skills-based program
- Weekly Saturday trail run (on/around Bare Creek course)
- Weekly strength training (for injury prevention & performance)
- Weekly hills, stairs training (for strength, endurance & performance)
What equipment do I need?
- Trail shoes – recommended but not essential
- Head torch
- The coach will chat to you about other equipment required for racing
When do we train?
Our training program offers an inclusive, supportive environment – where you are encouraged, motivated and very much part of our BEXI family. We train together as a team, as this offers a great sense of camaraderie between fellow trail-run buddies.
Training starts on Mon 14 Oct 2019 and is limited to 12 x members.
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. Coach Andy Smith has completed 3 x UTA100 events with a PB of 12:25:17 and 3rd place age category.
Your Investment
- $50 p/week across 4-weeks – (14 Oct – 10 Nov 2019)
- GOLD members FREE
- Program limited to 12 x participants
