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Tri the Gong – Sun 19 April 2020

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The perfect event for those looking to attempt their first triathlon. The Wollongong Triathlon offers races for all ages and abilities — and it is only a 2hr-drive from Sydney (perfect for a day trip).

Very much a festival of fun and fitness  – this event encourages everyone to have a go (incl. spouse and kids). Take part in the excitement, exhilaration and sense of accomplishment that comes with participating in the beautiful sport of triathlon. It is so much fun!

Choose from the Sprint & Standard distances; and get the kids to join the Miniman Aquathon, Try-a-Tri or Super-Sprint. There is something for everyone!

 About our Program

Our 7-week program kicks off on Sat 29 Feb 2020 and focuses on training for the Sprint & Standard-distance events:

  • Sprint – 750m swim | 20km bike | 5km run – for those who are new to triathlon, or who like the cheeky, short ‘n’ sharp distance
  • Standard – 1.5km swim | 40km bike | 10km run – for those who have already done a Sprint and would like to progress to the next level

We train together as a team – as this offers greater team camaraderie (our BEXI strength) and higher levels of motivation. Our comprehensive training program is structured around face-to-face coached sessions – ensuring you are supported every step of the way and progress injury free.

Who is this program for?

  • You want an exciting new challenge
  • You want to challenge yourself to a longer distance
  • You want to get stronger, faster and more confident
  • You want to train with an awesome supportive team

What is included?

  • 7-week online training program (using Training Peaks)
  • 30-plus x coached sessions
  • Simulation training session
  • Mental skills and strategies
  • Race nutrition and recovery
  • Motivational support
  • Access to private online forum
  • Membership of a supportive, like-minded Community

The above program is provisional and subject to change.

What is excluded?

  • Sunday ocean swim training – we encourage you to join our swim partners, Shelly Swim Club, who will support your open water swimming
  • Race entry fee
  • BEXI Tri-Suit (optional) – orders must be placed by Fri 6 March 2020

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.

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 Sprint to Ironman distances) – as well as participating at the ITU Age-Group World Championships.

Your Investment

  • Platinum Membership – $60p/week across 7-weeks (29 Feb to 19 Apr 2020)
  • Access to all the above coached sessions
  • Program based on 12 x participants (subject to numbers)

 

The Pool or the Ocean?

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When was the last time you did something for the first time?

The start of a new year is often a time set new goals.  One of the most common goals is to ‘learn something new’.  We love the positiveness of this goal. It is not about quitting something (removing from our lives) – instead, it’s about adding a sense of value to our lives.

Why do we  encourage you to learn something new – here’s our top 5 reasons:

  • It’s fun!
  • It offers you a sense of accomplishment and pride
  • It adds more time in your day – you value time more and use it better
  • It enables you to meet new people and form friendships
  • It builds your self-esteem and confidence

Lastly & importantly (which really makes it 6 reasons) – it makes you HAPPY! A core need for psychological well-being.

 

If you’re looking for a positive, self-growth goal – we’d love to invite you to join one of our newest Learn-to-Programs. These flagship programs are what we are all about – passion in sharing our skills, and enabling others to grow and flourish. There’s no greater investment.

In signing off – we’d like to leave you with a beautiful quote from the amazing Christopher Reeve:

“Either you decide to stay in the shallow end of the pool, or you go out in the ocean.” 

 

Yours in community,
~ Debbie & Team BEXI

 

Learn-to-Cycle:  starts Sat 1 Feb, 2-3.30pm

Learn-to-Run:  starts Sat 8 Feb, 8-9am

Learn-to-Ocean Swim:  starts Sun 9 Feb, 8-9am

Learn-to-Trail Run:  starts Sat 15 Feb, 10-11am (new dates/time!)

 

Husky Triathlon Festival 2020

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If you’re looking for a super-fun triathlon festival – which is also one of Australia’s most loved events – then this is for you! The Husky Triathlon Festival – 29 Feb to 1 March 2020 – offers lots of excitement for everyone. 

Inclusive of the entire family – from Miniman (7-12yrs) to Sprint/Classic/Ultimate distances; from Ocean Swims to Aquabike. It’s a weekend of fun and excitement!  Our BEXI team had the best time in 2019 and have already organised fab accommodation and planned a couple of amazing training programs for the festival.

 About our Program

This year we have created a short 7-week program that kicks off on Tues 14 Jan 2020.  Purposely planned so you can enjoy your Summer holidays without the pressure of having to train.  Our focus this year are the Sprint and Classic-distance events:

  • Sprint – 750m swim | 20km bike | 5km run
    For those who are new to triathlon, or who like the cheeky, short ‘n’ sharp distance.
  • Classic – 1km swim | 60km bike | 10km run
    For those who have already done a Sprint and would like to progress to the next level.

The above program is provisional and subject to change.

What is included?

  • 7-week online training program
  • 40 coached sessions
  • Fully coached Sat long bike rides
  • Fully coached Sun ocean swim training
  • 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?

  • Friday coached swim training – a training session will be provided for you to complete on your own
  • Race entry fee
  • Race accommodation and travel
  • BEXI Tri-Suit (optional) – orders must be placed by Fri 17 Jan 2020

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.

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 Sprint to Ironman distances) – as well as participating at the ITU Age-Group World Championships.

Your Investment

  • Platinum Membership – $60 p/week across 7-weeks (14 Jan  to 28 Feb 2020)
  • Program based on 12 x participants
  • (Program subject to numbers)

 

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

 

 

 

 

Training Program Prerequisites

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Beauty of Exercise is committed to supporting and encouraging all to participate in our programs, whilst keeping the health and safety of its members and coaches a priority.  At the start of our programs, all participants will be required to complete a basic health assessment and will be reviewed by the relevant coach to ensure participants have the necessary capabilities. The participant will be guided by the relevant coach as to the best suited program. It is also important for any existing injuries to be identified to the coaches so as to ensure no further long term damage.

The following is a guideline of existing fitness capabilities recommended to help you choose the program(s) best suitable for you:

Learn-to-Programs
Learn-to-Run 5km 

  • Currently walk comfortably for 30mins
  • Does not have any injuries
Learn-to-Trail Run 

  • Can comfortably run 5-10km
  • Runs 5-10km on a regular basis
  • Has a good fitness base
  • Does not have any injuries
Learn-to-Swim (Level 1) – Pool

  • Can comfortably swim a minimum 100m continuously
Learn-to-Swim (Level 2) – Pool

  • Can comfortably swim a minimum 400m continuously
  • Float and tread water for 1 minute
  • Preferably completed Learn-to-Swim (Level 1) program or equivalent
Learn-to-Ocean-Swim (Level 1) – Beginner Ocean Skills

  • Can comfortably swim a minimum 300m continuously
  • Float and tread water for 1 minute
  • Preferably completed Learn-to-Swim (Levels 1 & 2) program or equivalent
Learn-to-Ocean-Swim (Level 2) – Intermediate Ocean Skills

  • Can comfortably swim a minimum 500m continuously
  • Float and tread water for 1 minute
  • Be comfortable in a deep water ocean setting
  • Preferably completed Learn-to-Swim (Levels 1 & 2) programs or equivalent; as well as Learn-to-Ocean-Swim (Level 1) program or equivalent
Learn-to-Cycle (Level 1) – Traffic-Free Roads

  • Can comfortably cycle for 30mins on traffic-free roads
  • Owns a bike that is in good working order (recently serviced).  All bike types are welcome – road, hybrid or mountain bike. We do not recommend recumbents or BMX bikes.
Learn-to-Cycle (Level 2) – Low-Traffic Roads

  • Can comfortably cycle for 5-10km on traffic-free roads
  • Preferably completed Learn-to-Cycle (Level 1) or equivalent
  • Owns a bike that is in good working order (recently serviced).  All bike types are welcome – road, hybrid or mountain bike. We do not recommend recumbents or BMX bikes.

 

Running Programs
10km

  • Can comfortably run for 20-30mins
  • Preferably completed Learn-to-Run 5km program or equivalent
  • Runs 4-5km on a regular basis
  • Has an moderate fitness base
  • Does not have any injuries
Half-Marathon

  • Can comfortably run 5-10km
  • Runs 5-10km on a regular basis
  • Has an good fitness base
  • Does not have any injuries
Marathon

  • Can comfortably run 10km
  • Runs 10km on a regular basis
  • Has an good fitness base
  • Does not have any injuries

 

Triathlon Programs*
Sprint Distance

  • Can comfortably swim 400m in open water
  • Can confidently cycle 10km on open roads
  • Preferably completed Learn-to-Swim (Levels 1 & 2) or equivalent
  • Preferably completed Learn-to-Ocean Swim (Levels 1 & 2) or equivalent
  • Preferably completed Learn-to-Cycle  (Levels 1 & 2) or equivalent
  • Current TA member to ensure you are covered by Insurance
Standard Distance

  • Can comfortably swim 600m in open water
  • Can confidently cycle 20-30km on open roads and in small groups
  • Completed sprint-distance triathlon in the last 2-3 years
  • Preferably completed Learn-to-Swim (Levels 1 & 2) or equivalent
  • Preferably completed Learn-to-Ocean Swim (Levels 1 & 2) or equivalent
  • Preferably completed Learn-to-Cycle  (Levels 1 & 2) or equivalent
  • Current TA member to ensure you are covered by Insurance
 Long Distance 70.3 

  • Can comfortably swim 1km in open water
  • Can confidently cycle 50-60km on open roads and in small groups
  • Completed standard-distance triathlon in the last 2-3 years
  • Preferably completed Learn-to-Swim (Levels 1 & 2) or equivalent
  • Preferably completed Learn-to-Ocean Swim (Levels 1 & 2) or equivalent
  • Preferably completed Learn-to-Cycle  (Levels 1 & 2) or equivalent
  • Current TA member to ensure you are covered by Insurance
* Beauty of Exercise provides various beginner-level swimming and cycling programs (Learn-to-Swim, Learn-to-Ocean-Swim and Learn-to-Cycle programs) which complement the Triathlon programs and have been specifically designed to support capabilities.
We look forward to you joining our training programs and will ensure we support you every step of the way. 

Should you have any questions about the above, please contact Debbie Solms on 0400 455 151.

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

BIG Husky Triathlon Festival – 22-24 Feb 2019

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The ‘Big Husky’ Triathlon Festival has become one of Australia’s most loved events. As the second largest triathlon event in the southern hemisphere – attracting 5,000+ fabulous athletes – Huskisson comes alive with a festival of fun, fitness and friendships. 

The festival offers a variety of races over the weekend, from Super-Sprint to Ultimate distances. There is even the Miniman race for the kids (7-11yrs), plus ocean swims, fun runs and aquabike. A weekend packed with sporting activities!

 About the Program

Our 16-week Tri-FIT program starts on Mon 5 Nov 2018.  It is based on 4 x weekly coached group sessions* and 2 x weekly individual training sessions. The program will be adjusted based on your race distance – Sprint, Classic or Ultimate.
(* Total number of group coached sessions may vary on certain weeks)

All athletes will receive their own training plan sent to you each week via Training Peaks. This plan will be customized to accommodate your lifestyles – so that you are able to balance family, work and training commitments.

Special Base Training

We are also offering a special 3-week Tri-FIT base training program, to gear you up ahead of the main 16-week program. This base training starts on Mon 15 Oct 2018 and will include 3 x coached weekly sessions – strength, run intervals and indoor bike. A great opportunity to build you base fitness and ahead of the main program.

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 the Ironman World Championships in Kona, and ITU Age-Group World Championships.

Weekly Training Schedule

Monday
  • Strength – to build improved muscle strength and to protect your joints from injury
  • Foundation Bike (own training) – to develop aerobic capacity, endurance & cycling efficiency
Tuesday
  • Run Intervals – to develop aerobic capacity, speed, strength & stamina on the run
Wednesday
  • Bike Turbo Intervals – to develop aerobic capacity, speed, strength & stamina on the bike
Thursday
  • Swim Squad (own training) – to develop aerobic capacity, speed, strength & stamina in the water
Friday
  • Long Run (own training) – to build running endurance, strength & stamina
Saturday
  • Long Bike Ride* – to build cycling endurance, strength, stamina & confidence on the open roads
  • Brick Session (later in program) – to build aerobic capacity for running directly off the bike
  • Open Water Swim* – to build aerobic capacity, endurance, efficiency & confidence in the open water

(* there will be a total of 5 x coached bike rides & coached open water swim sessions)
Sunday
  • REST DAY

What is included?

  • 16-week online training program
  • 52+ total coached sessions
    • 14 x coached indoor bike turbo sessions (studio)
    • 14 x coached outdoor run sessions
    • 5 x coached outdoor bike sessions
    • 5 x coached open water swim sessions
    • 14 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?

  • Swim squad training – you are encouraged to join your own local swim squad
  • Additional open water swim sessions – you are encouraged to join Shelly Swim Club for a weekly outdoor swim on Sun 8.30am
  • Additional long 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 Fri 14 Dec 2018
  • Note – there will be no coached sessions during Christmas Holidays (24 Dec to 5 Jan 2019) – your program will be updated with individual training sessions

Investment Options

Tri-FIT Package: 16-week (5 Nov to 24 Feb 2019)

  • $50 p/week across 16-weeks
  • Payable in 4 x $200 monthly payments
  • Payable in full – $800
  • Based on 12 x triathletes

Tri-FIT Base Training: 3-week (15 Oct to 2 Nov 2018)

  • Add an additional 3 x weeks of base training
  • 9 x coached sessions (3 x strength | 3 x run intervals | 3 x bike turbo)
  • $46 p/week across 3-weeks
  • Payable in full – $140

Tri-FIT plus Base Training Package: 19-week (15 Oct to 24 Feb 2019)

  • $50 p/week across 19-weeks
  • Payable in 4 x $235 monthly payments
  • Payable in full – $940
  • Based on 12 x triathletes

➡ Register Here

 

“Ironman 70.3 Sunny Coast was a challenging race. I looked at the ocean that morning and the big challenge ahead and felt excitement.  I wasn’t the same hesitant woman as last year.  I swam through a rough ocean, rode a bike through the rain and ran for a long time.  When not long ago, that was all a dream for me.  I still smile when I think of that day.  It has changed my perspective on myself, my capabilities and life.”
Sandra Gallo (Ironman 70.3 Sunshine Coast 2018)

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! 

Come swim with us!

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If you are injured, just starting out with fitness or you are looking to build your confidence and efficiency in the water, then our 7-week Swim-FIT program is for you.

Based at Collaroy Pool on the Northern Beaches, the program has a strong focus on water safety, breathing, improved technique, stroke correction and consistent stroke rate. Not only will the course improve your fitness and build your water confidence but it will also prepare you to tackle your first triathlon or ocean swim.

– Swim-FIT (Beginner) starts on Fri 6 Feb
– Swim-FIT (Intermediate) starts on Tues 3 Feb

Our gorgeous coach, Sue Bennett, is passionate about sharing her love for water.

Swim-fit is a fantastic compliment to any of Beauty of Exercise’s womens running programs or as a stand alone program.