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Kurnell Sprint Triathlon – 24 Nov 2019

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New to triathlon? Or secretly keen to give triathlon a go? We have the perfect one for you – the Kurnell Sprint. Swim in Botany Bay, ride through the Kamay National Park and run an amazing piece of Sydney parkland. 

 

Our 10-week training program is aimed at supporting the beginner/novice triathlete set a goal of participating in Sydney’s must-do triathlon – the Kurnell Sprint on Sunday 24 November 2019. We offer a supportive environment, where members feel encouraged, motivated and very much part of our BEXI (Beauty of Exercise) family.

We train together as a team, as this offers a great sense of camaraderie between fellow triathlete buddies.  Most of our training sessions are coached sessions, however there are a few sessions that will need to be completed on your own (or with your buddies).

Training starts on Sat 21 Sept 2019 and is limited to 12 x members. 

* Program subject to change

Can I really do a Sprint Triathlon?

We are committed to supporting and encouraging all members who are keen to participate in our programs. As a guideline, we have set some prerequisites to support your journey.

Do I need to be a good Swimmer?

Most beginner triathletes are not particularly good swimmers.  If you can swim between 400m continuously in the ocean pool, 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 Gear do I need?

You don’t need to spend a bunch of money on triathlon-specific gear to do a triathlon. The most important thing about the gear you use for a triathlon is comfort. The biggest investment is your bicycle. 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. We’ve compiled a beginners-list of the gear you need for each discipline.

What is included?
  • 10-week online training program
  • 40 x coached training sessions
  • 1 x race simulation session
  • Mental skills and strategies
  • Race nutrition and recovery
  • Race tactics and guidance
  • Analysis and feedback on training data
  • Race day logistics
  • Motivational support
  • Access to private online forum
  • Membership of a supportive, like-minded Community
What is excluded?

 

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.

Your Investment
  • $50 p/week across 10-weeks – (21 Sept to  24 Nov 2019)
  • Unlimited weekly group training sessions (swim, bike, run, strength)
  • Payable weekly, fortnightly or monthly – you choose
  • Program limited to 12 x participants

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)

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) 

Triathlete? Who me?

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I had just finished the Gold Coast Half Marathon and was sitting in the apartment after a celebratory dinner with a glass of wine in hand (of course!). One of my BEXI Buddies, Vicky Dawkins, asked: “So Sue, what’s next?  A triathlon?”  To which I responded: “Me? Never! I could never achieve that!”.  “Of course you can!”, answered Vicky.

The brain went straight into processing mode. If Vicky (Queen of triathlon’s and all things running), thinks I can… then maybe, just maybe. The seed was planted.

I went to the BEXI Triathlon information evening and met the BEXI coaches. They were top class, I knew I would be in safe hands.

So, with zero triathlon experience or kit – I started my journey. Buy a bike, then bike accessories, followed by all the swim gear.

My first swim session with Coach Emma was a waves session at Manly Beach.  I managed the first set, was so out of breath and unconditioned, that I had to sit out the rest of the session. What had I signed up for?!?

My first bike session was around Terrey Hills with Coach Phoebe, I was miles behind the leader pack, had no idea how to use the gears. I was completely scared.  Thankfully I had a few ‘back-of-the-pack’ buddies, equally petrified of cycling on the open roads. We made it back in one piece.

Part of the program was to join a local swim squad to improve stroke correction and technique. My gorgeous training buddy, Keiren Barham, joined me for a weekly lesson. Learning bilateral breathing was a huge confidence boost – but I was still nervous about open water swimming.

Cycling was a huge challenge! Coach Debbie took me under her wing and guided me on a few cycle rides. I was then confident to join my BEXI buddies on the M7 cycle path – notching up 60km on my second ride. Forever grateful to my BEXI buddy, Kaye Chan for organising these sessions.

I trained 6 days a week and got better and stronger each week.

Race weekend at the Long Course Weekend in Jervis Bay consisted of 3-events over 3-days. Swim on Fri (750m), Bike on Sat (20km) and Run on Sun (10km). I did it!!! I even had fun. But… there was no way I could do it all in a row.

Chatting to an ‘Event Crew Member’ after the event, I mentioned how much I loved the event and that I would seriously consider doing a ‘proper’ triathlon. The crew member was none other than the owner of Elite Energy Events – Mark ‘Emmo’ Emmerton. He resonated with my journey and we were soon swapping stories of starting out with our triathlon journies. Emmo kindly offered me a complimentary ticket for my next sprint triathlon.

I had such an awesome time at Jervis Bay, there is something special when you train with an amazing group of girls, coaches and people who believe and encourage you.

I took up Emmo’s offer and signed up for Wyong Triathlon which was 2 weeks later, I was back of the pack, almost last but had the most amazing time.  I felt so accomplished…I had done it.  I had completed my first sprint Triathlon.

Yes, I am hooked and it is addictive.

The whole process of training for a triathlon taught me so much about myself – facing fears, discipline, determination, perseverance, discomfort. But perhaps the best decision I made was to surround myself with people to support my journey.

 

Sue Naylor
BEXI Triathlete 2017  (70.3 triathlete in-training)