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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

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)

Orange Running Festival: 3 March 2019

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Join us for a wonderful weekend away in the renowned food and wine region of Orange. Enjoy the stunning autumnal colours and cool climate as we take part in the Orange Running Festival – a scenic, fast, undulating run course.

The 2019 Orange Running Festival offers a fabulous event catering for all ages and abilities – from the 2km dash for kids, to the marathon distance for the more experienced runner. The country atmosphere from the friendly local community, makes this event very inviting and super-friendly. We love it!

About the Program

Our 11-week program focuses on the Half-Marathon distance, commencing Mon 10 Dec 2018. You will receive an online periodised training program via Training Peaks, which will be updated on a weekly basis. This will enable us to provide individual plans that best suits your needs and goals. We train together as a team, as this offers encouragement, motivation, accountability for showing up and a great sense of camaraderie between fellow running buddies.  Starting with building a solid foundation, we then incorporate strength, speed and endurance training into the mix. Our goal is to ensure you are at the start line in peak form, ready to achieve your personal goal.

New this year! You choose the number of weekly coached sessions you would like to attend – based on your availability. From interval sessions, tempo training, long runs, strength & conditioning, pilates, yoga and much more.  As a recommendation, we encourage you to attend a minimum of 3 x coached weekly runs sessions – as this will keep you focused, injury free and progress your cardio fitness. You can then choose any additional coached sessions to complement your run training.

Recommended Weekly Training Schedule
  • Mon: Strength – to build muscle strength and to protect your joints from injury
  • Tue: Run Intervals – to develop aerobic capacity, speed, strength & stamina on the run
  • Wed: Foundation run (own training) – to develop aerobic capacity, enduring and running efficiency
  • Thu: Run Tempo – to develop aerobic capacity, speed, strength & stamina on the run
  • Sat: Long Run – to build running endurance, strength & stamina

Choose additional coached training sessions based on your availability. 

What is included?
  • 11-week online periodised training program
  • Wide range of face-to-face coached 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?
About our Coaches

Our qualified coaches bring a vast level of experience in the sport of endurance running. Between them, they have completed ultra-marathons, marathons, half-marathons, trail marathons and much more.

Your Investment Options

Our GOLD Membership of $50 per week will give you access to all the above, plus additional unlimited weekly group training.

Alternatively, our Race-FIT Membership of $42 per week total ($462) will give you access to 3-weekly run sessions (Tues, Thurs & Sat) across the 11-week program.

View our full list of membership package options.

Save the date – training starts Mon 10 Dec 2018 

Summer Speedwork

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Spring is in the air – the perfect time to head outdoors and focus on our running speedwork.

No matter what type of runner you are (5km to marathoner), by adding speedwork into your training – not only will you will run faster, but also improve your overall running efficiency and economy. Speedwork is one of the most efficient methods for enhancing your athletic performance, which can help you achieve your PB on race day.

“Never set limits, go after your dreams, don’t be afraid to push the boundaries. And laugh a lot – it’s good for you!”  Paula Radcliffe, Women’s World Marathon Record Holder 2003 (2:15:25)

 How does speedwork make you faster?
  • Activates your slow-twitch muscles which increases your aerobic capacity
  • Increases production of myoglobin which improves the transport of oxygen to muscles for energy
  • Adapts your body to store more glycogen which is beneficial for longer runs
  • Develops fast-twitch muscles which improves running economy
About the program
  • Our 8-week Summer Speedwork program consists of 2 x weekly training sessions – Tuesdays and Thursdays (fully booked!)
  • NEW! We have just added an additional Saturday weekly session, 8-9am
  • Each one hour session will consist of various interval sessions – fartleks,  pyramids, alternators, ascending/descending ladders, fun games and much more
  • Sessions will focus on key running techniques to improve your running efficiency and reduce the risk of injury
  • We will video your running style so that we can suggest ways to improve your technique
  • A beep test will be used to monitor and track your progress – at the start, middle and end of the program (we all love the beep test!)
  • At the end the 8-week program, we will join our parkrun friends to achieve our new 5km PB
Benefits of speedwork
  • Builds overall strength
  • Reduce risk of injury
  • Improves running economy
  • Strengthens bones, tendons, fascia, and ligaments
  • Burns more fat
  • Extends anaerobic endurance
  • Improves balance and proprioception
  • Run faster!
About our coach

We are so excited to have the wonderful Andrea Drury lead our Summer Speedwork program.  Andrea’s fitness career started in her 40’s – when her 5yr old son said “Mummy, you’re fat and you can’t breathe!” That was the start of her health & fitness journey. She transformed her life – changed careers, became a group fitness instructor, personal trainer, swim coach, run coach… the list goes on!

“My goal is to help others turn the IMpossible, into I’m possible.”  Andrea Drury

Andrea has a string of achievements – the most recent being crossing the finish line at the Ironman 70.3 in Sunshine Coast. This was to celebrate her 50th birthday (as you do!).

Program details

  • Tuesdays and Thursday – 16 Oct to 6 Dec 2018 — fully booked!
  • 6.00-7.00am
  • 8-week program
  • Long Reef, Collaroy
  • Limited to 16 members
  • $340 for 16 x sessions (across 8-weeks)
  • Special! $440 for additional weekly strength training – 24 x sessions (across 8-weeks)

NEW! Saturday-only session 

  • Saturday 20 Dec to 8 Dec 2018
  • 8.00-9.00am
  • 8-week program
  • Jamieson Park, Narrabeen Lake
  • Limited to 12 members
  • $200 for 8 x sessions
  • Special! $340 with additional weekly strength training – 16 x sessions (across 8-weeks)

“When I run, I feel good. My mind feels good. I sleep in a free way, and I enjoy life.”  Eliud Kipchoge, Men’s World Marathon Record Holder 2018 (2:01:39)

 

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) 

City2Surf 2016

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Join us for the WORLD’s largest fun run – the City2Surf 2016. The legendary 14km race starts in Hyde Park, passes through the beautiful Eastern Suburbs of Sydney, and finishes at the world famous Bondi Beach. A must for your race calendar – Sunday 14 August 2016!

Training

Our 10-week training program, starting on Sat 4 June,  is open to all abilities with the aim of getting fit, strong and ready to conquer Heartbreak Hill.
Each program is based on 3 x quality runs per week – these sessions are targeted to suit the whole group:

Tuesday 06:00-07:00am
Low intensity base run to build a solid cardio fitness base.
Thursday 06:00-07:00am
Mixture of strength and power intervals, incorporating hills – to build speed and power.
Saturday 10:00-11:00am
Endurance run, focusing on building up the distance so that we can comfortably complete the 14km course.

What is included?

  • Periodised 10-week training plan based on achieving your 14km distance
  • Individual training program delivered via Training Peaks
  • Face-to-face coached group session for three quality runs (speed, strength and endurance)
  • Analysis and feedback on training data
  • Goal setting
  • Mental skills and strategies
  • Race nutrition and recovery
  • Race tactics and guidance
  • Race weekend logistics
  • Motivational support
  • Access to private Facebook page
  • Membership of a like-minded Community
  • Discounted BEXI race singlet

What is cost of the training program?

  • 14km Race-FIT Package – 2 x $150 ($300)

What is excluded?

  • Race entry fee
  • Travel & logistics

Be part of this iconic race – register to train with us today!