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Coastal Classic – 5 Sept 2020

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Listed as one of Australia’s ‘must-do’ trail runs – the Coastal Classic is a 30km trail run through the Royal National Park (south of Sydney). 

As the world’s second oldest national park (after Yellowstone in USA), the Coastal Classic is a trail run along the coast track from Otford to Bundeena. Offering 30km of trails, beaches, sand and rainforest – this race has a bit of everything, with amazing views to top it off!

The event takes place on Sat 5th September 2020 – with entries opening on Weds 8th April 2020 (9am). The event sells out shortly after opening, so be sure to be online when registration opens.

About our  program

Our 14-week training program kicks off on 6 June 2020. It is aimed at supporting athletes who are looking to attempt a trail running challenge (30km).

Each week we focus on three targeted group training runs – strength, speed and endurance. In addition, the program also includes a strength & mobility session that focuses on functional conditioning to increase muscle strength, mobility, power and endurance.

Our Saturday endurance runs take place on various local trail courses – starting at 30mins and building to 180mins.

 

By far the most valuable part of our program is training with a group of like-minded runners, who are committed, motivated and will push you to scale greater heights.

 

Training starts on Sat 6 June 2020 and is open 12 x participants.

* Program subject to change

What are the pre-requisites?
  • Runners who are consistently running 5-10km
  • Runners looking to attempt their first trail run or already participate in some trail running
  • Runners who are in good health and injury-free
What Gear do I need?

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.  The most important pieces of kit you need to get started are your trail shoes and a good hydration pack.  Our coaches will guide you in terms of which gear your need and where to purchase it.

What is included in the program?

Figure Eight Pools

  • 14-week online training program
  • 4-weekly group coached training sessions (see above)
  • Race nutrition and recovery – (in collaboration with Mad on Nutrition)
  • Mental skills and strategies
  • Race strategy, 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
  • FREE BEXI Buff
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.

Your Investment
  • $60 p/week across 14-weeks – (6 June 2020 – 5 Sept 2020)
  • Unlimited weekly group training sessions (see above)
  • Program open to 14 x participants*
  • (*Program subject to numbers)

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!

Programs to support your goals

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Schools go back next week, which is a perfect reason to jump-for-joy.

Our daily routines are out of sync and we’re all desperate for some kind of normality to resume.

To help get things back on track and to support you in planning your goals for 2017, we’ve summarised our training programs on offer.  Each program is built on the foundation of our motto:

BEGIN WHERE YOU ARE. Use what you have. Do what you can. 

 5km-FIT
A gentle and supportive learn-to-run program – starts from a low fitness base and builds you up to running 5km.

5km-FITTER [NEW!]
Progressing from our learn-to-run program, our 5km-FITTER program builds on your speed, strength and endurance.

RUN-FIT
For those running 4-5km regularly, our Run-FIT program focuses on building muscular strength, speed and mindset.

RACE-FIT
If you’ve ever wanted to train for a half-marathon | marathon | ultra-marathon – we have an exciting 2017 race calendar.

TRI-FIT
Stepping up from single discipline to multi-discipline triathlete – we have triathlon programs for beginner and improver levels.

SWIM-FIT
A gentle and supportive swim program aimed at beginners who are looking to build  confidence and technique in the open water.

YOU-FIT
Customised online training programs to support you train for a personal goal – from 10km | marathons | triathlons.

Look forward to supporting your health & fitness goals in 2017.

~ Debbie & the Beauty of Exercise Team x

A Big YES!

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I recently overhead an advert on TV that really caught my attention. It was about pursuing our dreams and the journey to achieve them.

The key message was about making sacrifices to achieve what we really want in life.

A big YES is built on a lot of NO’s

Pursuing a dream takes an incredible amount of energy and enthusiasm. So where do we get that energy? By making sacrifices. In order to stay motivated, to stay on the path of realising our dreams, we need to be willing to make little sacrifices.

Below are 5-tips to build towards that big YES:

  • Time management – use your 24hrs wisely, prioritize the important tasks, learn to say ‘no’.
  • Instability – we all like a smooth ride, but life is a rollercoaster of ups and downs. Ride it – embrace the challenges, they make you stronger.
  • Personal Life – work out ways to manage your relationships and friendships. Again, learn to say ‘no’ – you can’t please everyone and sabotage your own goals.
  • Immediate Desires – choosing the easy option is often the temptation, but we have the choice between our immediate desires and those that will propel our dreams forward. Stay true to what is most important to you.
  • Sleep – we all love a few extra hours of sleep (especially when the alarm goes off), but there’s an awesome rewarding feeling when you accomplish what you set out to do — making the lack of a ‘lie-in’ always worth it.

We make these sacrifices as we know they are a short-term and there is an end-goal in mind. We stay focused, we stay committed and we stay true to our goal. And in the end, we reap the reward of achieving our goal. All the sacrifices become worthwhile.

We achieve our dream!