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Snowy Mountains Retreat: 19-21 Feb 2021

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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.

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

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)

Ironman 70.3 Sunshine Coast – 8 Sept 2019

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Our absolute favourite long-distance triathlon! Ironman 70.3 Sunshine Coast offers the best of triathlon in Australia – energising sunshine, stunning coastline, lush landscape and awesome crowd support. That’s why we keep going back for more… and in 2019 we’d love you to join us! 

The 1.9km 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 90km cycle-leg which heads out onto the Sunshine Coast Motorway – it’s fast and smooth with a few undulations. Finally, the 21km run takes in the iconic Mooloolaba Esplanade for a 2-lap run following the coastline. The crowd support is sensational!

If you’re a seasoned triathlete who has completed a few standard-distance triathlons – this event is definitely for you.

 About our Program

Our programs are always build on the foundation of having FUN!

We start our 16-week Tri-FIT program on Mon 20 May 2019. The program is structured into periodised blocks focused on base, build, peak & taper phases. Each week we will complete training sessions for all three disciplines – swim, bike and run. We train together as a team, as this offers encouragement, motivation, accountability for showing up and a great sense of camaraderie between fellow triathlete buddies.  Most of these sessions are coached sessions, however there are a few sessions that will need to be completed on your own (or with your buddies).

You will receive your own online training plan sent to you each week via Training Peaks. Our aim is to customise each individual training plan so that it fits in with your lifestyle. We feel very strongly that your training is balanced with your family and work commitments.

Below is a draft outline of our training program:

* Own training sessions  |  Program subject to change

What is included?

  • 16-week online training program
  • 68+ total coached sessions – across swimming, cycling, running and strength
  • 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
  • Glass of bubbles at the finish!
NEWSFLASH! We are thrilled to announce that we will be partnering with Northern Suburbs Triathlon Club (NSTC) to support our cycle training. This is the largest discipline of a triathlon and requires a lot of focus and training. Together we will be offering long bike rides on Saturday mornings – aimed at distances from 40km to 100km+. Members will be  guided by our coaches in terms of the best suited cycle group to join. To take part in these long bike rides, members will need to register as a NSTC member and with Tri-NSW. This will ensure members have insurance for training and racing (plus other benefits).

What is excluded?

Program Prerequisites

We are committed to supporting and encouraging all to participate in our programs, whilst keeping the health and safety of its members a priority. Training for an Ironman 70.3 event is a huge commitment – it requires discipline, motivation, determination and persistence. Please view our program prerequisites for a guideline of our baseline requirements before embarking on such an event.

About our Coaches

Our coaches are qualified across the sport of triathlon – swim, bike and run. Each coach has substantial experience in competing in triathlons (from Standard to Ironman distances) – as well as representing Australia at ITU Age-Group World Championships.

Your Investment

  • $60 p/week across 16-weeks – (20 May to 8 Sept 2019)
  • Unlimited weekly group training sessions (swim, bike, run, strength)
  • Payable weekly, fortnightly or monthly – you choose
  • Program based on 14 x participants

 

 

 

 

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

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) 

Diamond Women’s Active Triathlon Festival – Sat 13 May 2017

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We’re all about encouraging fun and participation in the sport of triathlon. Join our BEXI team where the atmosphere is a celebration of taking on a personal challenge, focusing on participation not competition!

Training Philosophy

Our 12-week training plans are built around six key features:

Balance – equal number of workouts in all three disciplines so that you get stronger in each discipline and weaker in none
Variation – diversity of workout types, which will enable you to get fitter faster by challenging your body in a variety of different ways
Three Phases – base phase (moderate intensity); build phase (high-intensity) and peak phase (race-specific)
Step Cycles – four week blocks in which each week is incrementally more challenging – every fourth week is a recovery week
Rest Day – incorporates one scheduled rest day per week
Simulation Race –  provides valuable experience in areas of transition, race nutrition and dealing with race discomfort
Training Program

Our programs are provided via Training Peaks – this allows us to provide individual plans that are built around your lifestyle. You will be able to log your workouts and analyse your performance data as you complete each session. We can then analyse your training data and progress your training accordingly. Our aim is to progress you gradually, so that you train safely and without injury.

Training sessions will consist of 3 x coached group sessions per week* and 3 x individual training sessions:

Monday

05.45-06.45am
Dee Why
Tuesday

06.00-07.00am
Narrabeen
Wednesday

09.30-10.30am
Dee Why
Thursday

05.45-06.45am
Dee Why
Friday
Saturday

15.00-16.30pm
Terry Hills
Sunday
Bike Turbo*
(Mon or Weds)
 Run* Rest Day Swim* Own Run Own Bike  Own Swim
 Rest Day Bike Turbo*
(Mon or Weds)		 Bike Outdoor*
(4 x coached sessions during the 12-week program)

“I loved the team spirit – training and competing together! I now have the bug to do better and take on further distances.”  Michelle Nicholas 

What is included?
  • 12-week training program delivered on Training Peaks
  • 3 x face-to-face coached group sessions per week, across the 12-weeks (swim, bike and run)
  • 4 x outdoor bike/brick/simulation sessions – to develop bike skills and confidence on the road
  • Analysis and feedback on training data
  • Mental skills and strategies
  • Race nutrition and recovery
  • Race tactics and guidance
  • Race weekend logistics
  • Motivational support
  • Access to private online forum
  • Membership of a supportive, like-minded Community
What is excluded?
  • Race entry fee
  • BEXI Tri-Suit (optional) – orders must be placed by 18 Feb 2017
What equipment do I require | all your FAQs?

Click here for the list of detailed requirements and FAQs

What is cost?
  • 12-week program, includes 40 x coached sessions – only $520 
  • Total cost can be split into monthly instalments (3 x $178/pm)

“If someone told me that I would compete in a triathlon, I would have said they were dreaming.  Achieving the impossible is totally possible by believing and doing it.”  Monique Manse

Join our BEXI Team and take on an amazing challenge in 2017!

In the Pink

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Last Sunday one of our favourite Beauty of Exercise (BEXI) members, Liza Dukino, faced her fears and took part in her first ever triathlon – the Pinkie Triathlon. We are all so proud of what Liza achieved – from being anxious in the water, to having an immense fear on the bike (having had a bad stack). Liza has filled so many of us with inspiration and admiration. Below is a heartfelt story about Liza’s journey to the start-line and the actual race day – enjoy the read…

When you are part of a group like BEXI an injury can leave you isolated and lonely… if you let it!
In November last year an MRI showed a 50% tear of my plantar fascia and the advice was to stop. Stop meant no more training for Coastrek with the BEXI Trekkers and no more running. This was tough to deal with, with a severe case of FOMO (fear of missing out), I couldn’t imagine not being around all my BEXI mates. And bigger than that I was afraid of stopping and going back to who I was before I found my healthy lifestyle focus.

I needed a new focus something that I could do that wouldn’t exasperate my injury and would still allow me to be part of the community. I had always enjoyed swimming and I had bought a 2nd hand road bike earlier in the year that was gathering dust in the garage… they became my new focus. But what to work towards?

I had joined the BEXI triathletes at the Port Stephens Triathlon event that year, just tackling the swim leg for the fabulous Helen. Seeing the team tackle and conquer the swim, cycle and run all with a smile on their faces and celebrating their achievements that evening lit a little fire in my belly… that was something I wanted to achieve.

So I joined the well time new Swim-FIT program with the lovely Sue Bennett and joined the Run-FIT crew on a Tuesday morning with a special tailored Liza-FIT program on the bike. A few rides on closed paths gave me the confidence to join the BEXI cycle girls on my first ride to Church Point – almost 20km and I was stoked. My confidence crew on the bike the more I joined my buddies Cass and Katja on our regular rides and my swimming was improving as I learned about my stoke and bilateral breathing.

Now, it was time to give all this effort a focus… the Ultra course of the Pinkie Triathlon. The plan was to do the whole thing myself, just do the run on the day and deal with the consequences of the injury to the foot afterwards but I had been finally started to see an improvement. Finally, I was learning to listen to my body and decided 2 of the 3 legs was a much better option. Super Coach (SC) Debbie, a constant source of advice and support jumped at the chance of joining me to finish the tri off with the run.

Along came race day and off we went, my run coach and my swim coach by my side on the trek out to Parramatta Park, I was pooing my pants I was so nervous. Waiting for the briefing to start I see 3 figures in the distance, all decked out in orange. My first thought is ‘WOW!’ – we need to get those feather boas and hats for the BEXI support crew for the Australian Running Festival in Canberra next month’. My next thought was -‘Oh s*#t’… that’s Lisa, Cass and Kris! These 3 amazing BEXI friends had taken time away from their families on a Sunday morning to come and support me. I welled up. I was so touched and overwhelmed by the support of those girls there on the day and all the positive support from those who couldn’t be there.

So with my BEXI friends cheering by the side of the pool I jumped into my first triathlon, maybe my second if you count Port Stephens but this time I was adding on another leg. The event was tough but the whole time I had a smile on my face because I was there, I was actually doing it! I tagged SC and off she went, blitzing all the other runners and I joined her for the last 50m and we ran through the finish together. Phew it was done, now where is that champagne?

So my advice in all of this is, never let an injury let you feel isolated and lonely because there is a fabulous BEXI community around you that will train with you and support you in whatever goal it is you set out to achieve.

Liza Dukino
BEXI Triathlete, March 2015