swim – Page 2 – Beauty of Exercise

Triathlete? Who me?

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)

Port Stephens Triathlon – 19 May 2018

January 12, 2018/in Articles, Community Posts, Latest News, Program News /by Debbie Solms

Port Stephens triathlon offers athletes a fun weekend with distances for all abilities – Standard, Sprint and Super-Sprint (Enticer). It’s an awesome event, in a beautiful part of the world. And also makes for a great get-away with the entire family!

Whether you’re a seasoned triathlete or just starting out, this event has something for everyone. The standard distance for those looking for a challenge; the sprint distance for those into speed; or the super-sprint distance for those new to the sport of triathlon. 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.

Training Program

Starting on Sat 24 Feb 2018, our 12-week training program is limited to 12 x athletes. Weekly training consists of 3 x coached group sessions* and 3 x individual training sessions. Your training plan will be sent to you each week via Training Peaks – this will include 6 x training 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. We understand how busy life is. _{^{(* 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 24 Feb 2018

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Mon	Tues (Coached)	Weds (Coached)	Thur	Fri	Sat (Coached)	Sun (Coached)
Individual Training	6:00-7:00am, Collaroy	6:00-7:00am, Narrabeen	Individual Training	Individual Training	7:00-9:00am, Terry Hills	8:00-9:00am, Shelly Beach
Strength Training*	Run	Bike Turbo	Swim Squad	Run	Bike Outdoor	Open Water
Our Strength-FIT program focuses on strengthening muscles and joints to help improve performance and decrease injury risk. (*Additional cost at discounted rate.)	Coached run session focusing on speed & strength.	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 & endurance.	Alternating coached & social sessions: 6 x coached outdoor bike sessions focusing on skills, confidence & endurance 6 x social rides focusing on disance & endurance.	Mixture of coached & social sessions: 6 x coached open water swim session focusing on skills, confidence & endurance. 6 x social swims focusing on disance & endurance.

What is included?

Port Stephens Beach

12-week online training program
12 x coached indoor bike turbo sessions (studio)
12 x coached outdoor run sessions
6 x outdoor bike sessions
6 x open water swim sessions
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

What is excluded?

Strength training – you are encouraged to join our Strength-FIT program (discounted rate)
Pool swim squad training – you are encouraged to join your own local swim squad
Social outdoor swim sessions – you are encouraged to join Shelly Swim Club for a weekly outdoor swim
Social 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 16 Mar 2018

What is cost?

12-week online program
36 x coached sessions
$48 p/week across 12-weeks – payable in 3 x $195 monthly instalments (total $585)

“Fantastic coaches. Loved the mix & variety of sessions. Each coach was able to add their skills & expertise. It was awesome having Carm speak at the Manly practice session – I had no idea how important his comments would be to my completion of the 70.3. The inclusion of a nutrition talk & bike mechanics were also great.” _{(Survey 2017)}

➡ Set your sights on 2018 – register today!

Triathlon – All the Gear

August 4, 2017/in Uncategorized /by Debbie Solms

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!

Achieve something special!

July 20, 2017/in Latest News /by Debbie Solms

If you’ve been tempted to step up the distance from short to middle, to a mixed-distance – then we’ve got two great programs to support two awesome events!

Triathlon is a beautiful sport. It is such an equaliser. Where one person is strong in one discipline, they are challenged in another. Conversely, where another person is strong in a different discipline, they are challenged in another. That’s the beauty of triathlon. It’s a winner for everyone!

Which is why we are SO excited about launching our latest training programs for two awesome upcoming triathlon events:

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Long Course Weekend, Jervis Bay 27-29 Oct 2017 Mix it up at the inaugural Long Course Weekend in the stunning Jervis Bay. You choose the disciplines and the distances over 3 days – Friday swim, Saturday cycle and Sunday run.	IRONMAN 70.3 Western Sydney 26 Nov 2017 A great location for your first middle-distance triathlon. Ironman 70.3 Western Sydney offers an awesome setting in the iconic Penrith Lakes, nestled at the base of the stunning Blue Mountains.
For those who have completed a sprint distance and who want to try the longer distances.	For those who have completed an olympic distance and would like to step up to half-ironman distance.
Swim – 750m, 1.5km, 1.9km, 3.8km Bike – 20km, 40km, 90km, 180km Run – 5km, 10km, 21.1km, 42.2km	Swim – 1.9km Bike – 90km Run – 21km
12-week Training Program	16-week Training Program
35 coached sessions	46 coached sessions
$46 p/w	$45 p/w
Training starts Sat 05 August 2017	Training starts Sat 05 August 2017
Click here for FULL DETAILS	Click here for FULL DETAILS

AWESOME COACHES:
Our coaches include a wealth of experience – from Olympic-distance Age-Groupers, to Half-Ironman Age-Group Winners, to full Ironman Winners, to top-5 Finisher at the World Ironman Championship in Kona, to US Rowing National Champions, to NSW Rowing States and Nationals Competitors. All of whom have the BEXI passion for sharing their skills and supporting others succeed!

If you’re looking to accomplish something truly special and become part of an awesome group within the triathlon world – this is for you!

Long Course Weekend Jervis Bay – 27-29 Oct 2017

July 17, 2017/in Community Posts, Latest News, Newsletter, Uncategorized /by Debbie Solms

We’re mixing it up at the inaugural Long Course Weekend in Jervis Bay! You choose the disciplines and the distances over 3 days – Friday swim, Saturday cycle and Sunday run. A great way for friends to train and race together.

The weekend kicks off with the swim on Friday – choose from distances corresponding to triathlons most popular distance – 750m, 1.5km, 1.9km or 3.8km.

On Saturday the focus is the bike ride of undulating countryside – ranging from 20km, 40km, 90km or 180km. Distances to attract athletes of all abilities.

To finish the weekend on Sunday, take on the run following the beautiful coastline of Jervis Bay and Husikisson – 5km, 10km 21.1km or 42.2km. Allowing everyone to be involved.