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BEXI Ultra-Trail Event – Sat 10 Oct 2020

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Our BEXI Ultra-Trail Event will take place on Sat 10 October 2020. The stunning course takes in the sites of the beautiful Lake Macquarie and the magnificent coastline of historic Catherine Hill Bay and the Munmorah State Conservation Area. The terrain is varied – bushland single track, fire trail, coastal tracks, rock platforms and beach running all feature to challenge and excite the most discerning of trail runners.

36km Course – 689m elevation

22km Course – 444m elevation

12km Course – 230m elevation

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):

  • 2 hours – aim to carry 2-3 gels (or equivalent carbs – sports drink, chews, bloks)
  • 4 hours – aim to carry 5-6 gels (or equivalent carbs – sports drink, chews, bloks)
  • 6 hours – aim to carry 8-10 gels (or equivalent carbs – sports drink, chews, bloks)

Read important article by Nutritionist, Tamara Madden, about fuel requirements for endurance run 5-9hrs.

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.

Aid Stations

There will be four aid stations along the course, providing water, sports drink, fruit, lollies, potatoes & sandwiches:

  • 8.5km – Aid Station 1 (Scenic Drive)
  • 16km – Aid Station 2 (Mine Camp Drive)
  • 20km – Aid Station 3 (Frazer Beach)
  • 30km – Aid Station 4 (Mine Camp Drive)
What to Wear

Having the right gear to take on a remote trail run is very important in order to ensure you can enjoy your run, stay safe and get the most out of training. Below is a guideline in terms of what to bring:

  • Hydration pack
  • Trail shoes
  • Waterproof jacket
  • Wind jacket
  • Beanie
  • Gloves
  • Fleece
  • Small emergency kit (snake bandage, blister care patches such as compeed or fixamol, whistle, compass, emergency space blanket)
  • Dry sack and map case
  • Garmin GPS watch
  • Sunglasses
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!

The above event will follow our COVID-19 Safety Plan.  

Bare Creek Trail Run – Sun 10 Nov 2019

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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