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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

Running Programs

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Our running programs have been designed to prepare you fully for your chosen event, so that feel confident and ready to have a fantastic race. 

Each training plan is focused on building your strength, improving your mobility and increase your mileage at a safe rate so you can progress injury-free and achieve your goal. You choose your distance (10km to marathon/ultra-marathon) and will be structure your training program accordingly. We train together as a team – as this offers greater team camaraderie and higher levels of motivation. Our comprehensive training program is structured around a combination of face-to-face coached sessions, virtual coached sessions (via zoom) and your own homework sessions.

What is included?
  • Weekly online training program (via Training Peaks)
  • 3 x weekly face-to-face coached sessions – Intervals | Tempo | Long Run
  • 2 x weekly virtual cross-training sessions (via Zoom) – Strength & Mobility | Yoga
  • Mental skills and strategies
  • Race nutrition and recovery
  • Motivational support
  • Membership to a supportive, like-minded Community

Who is this program for?
  • You would like to train for a specific running event – marathon | half-marathon | 10km
  • You want to challenge yourself to the distance for the first time but done know how to train
  • You need that extra support to achieve your goal
  • Your enjoy training in a group environment with like-minded runners who will push you to achieve your best
What is excluded?
Program Prerequisites

We are committed to supporting and encouraging all who participate in our programs, whilst keeping the health and safety of our members a priority. Please view our program prerequisites for a guideline of our baseline requirements, or speak to Debbie Solms about your journey.

What is the cost?

 → Click here for list of upcoming running events 

 

 

Blackmores Sydney Running Festival 2019

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We’d love you to join us for our most popular training event on the race calendar!  The Blackmores Sydney Running Festival on 15 September 2019. An absolute bucket list event, taking you across Sydney Harbour Bridge and finishing on the steps of the Sydney Opera House. 

Regularly voted as one of the most scenic running events in the world, we have the absolute pleasure of calling this our ‘home’ run.  This year we are thrilled to be offering face-to-face training programs across all distances – Marathon, Half-Marathon and Bridge Run 10km.

About our Programs

Our programs are always built on the foundation of having FUN!

Each program starts with building a solid foundation, we then incorporate strength, speed and endurance into the mix. Our goal is to ensure you progress gradually and consistently, building strength and fitness, so that you achieve your race goal in peak physical and mental form.

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.  Training programs are prepared in periodised blocks and provided via Training Peaks. This allows us to structure individual plans that best suits your needs and goals, as well as giving us the feedback and analysis tools we need.

Run training consists of 3 x weekly group training sessions, which take place at Collaroy/Northern Beaches. We mix up our long runs to keep things fresh and fun! There is an additional strength & conditioning session which we recommend to build muscle strength, power and endurance.

Race Distance
Program
Training Starts
Marathon 42.2km 16 weeks 20 May 2019
Half-Marathon 21.1km 12 weeks 17 June 2019
Bridge Run 10km 8-weeks 15 July 2019
Recommended Weekly Training Schedule
  • Mon: Strength Training* – to build muscle strength and to protect your joints from injury (*part of Gold Membership package)
  • Tue: Run Intervals – to develop aerobic capacity, speed, strength & stamina on the run
  • Thu: Run Intervals/Tempo – to develop aerobic capacity, speed, strength & stamina on the run
  • Sat: Long Run – to build running endurance, strength & stamina
What is included?
  • Online periodised training program based on your race distance (8-16 weeks)
  • Wide range of face-to-face coached sessions – running, strength, group classes, etc.
  • 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
  • Glass of bubbles at the finish!
What is excluded?
Program Prerequisites

We are committed to supporting and encouraging all to participate in our programs, whilst keeping the health and safety of its members a priority.  Please view our program prerequisites to determine which program is right for you.

About our Coaches

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

Your Investment Options
  • GOLD Membership – Unlimited weekly group training sessions (incl. strength, yoga, group classes, +) – $50 p/wk
  • Marathon – 3-weekly group run sessions, online training program – $42 p/wk (16-weeks)
  • Half-Marathon – 3-weekly group run sessions, online training program – $42 p/wk (12-weeks)
  • Bridge Run 10km – 3-weekly group run sessions, online training program – $42 p/wk (8-weeks)
BONUS! Sign up to the marathon or half-marathon program and we will ‘gift’ your partner our 10km online program.

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)

 

Kelly’s ‘Meaning of Life’ Marathon

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A marathon is HUGE! So when Kelly Therkelsen set her sights on the Melbourne Marathon, she knew she was in for a big journey…

 

I joined Beauty of Exercise back in April 2015 (after seeing them in force at the Sun Run in Feb). The BEXI group had just started training for the Gold Coast Half-Marathon, which I soon committed to. Training for me was up and down – a combination of work pressures, bad eating and illness. My race was disappointing (2:06), but that was enough to spur me on! I knew I had it in me to do better, so I committed to training for a full marathon and decided to make drastic improvements to my self-discipline.

Family and friends rallied around me to support me with the kids, I ditched the processed foods and started making all my own healthy meals (thanks to the help of a thermo!)

Training went well and I followed my training plan religiously. Throughout the 12 week program, I only missed 1 x running session and 1 x strength training session.

The weeks progressed fast and soon it was race day! I woke up just before my alarm at 4.30am, followed my normal breakfast routine and was then picked up by a driver. (I was paranoid about missing the race or turning up stressed.)

The intensity of it all was overwhelming. I had a little moment of being sick and had a little cry. This helped ease the pressure and make me feel much better. By the time I got to the start line I felt unusually relaxed, I just kept telling myself that I just had to run at a 6:00min pace – easy!

At 16km I finally found my groove and noticed the groups had spread out and people started chatting amongst themselves. I was pretty happy. Around 32km I noticed a lot of people slowing down and walking – that made me feel even stronger. I thought maybe the wall had eluded me.

My plan was to pick up the pace at 40km and cruise into the MCG. But the race had other ideas! The last 2km really put me to the test. Every step hurt. I could not wait to finish and just lie down on the ground.

When we rounded into the MCG, I tried to kick in and sprint, but had nothing in the tank! I heard my brother-in-law cheering for me with 100m to go – somehow (not sure how?!), I managed to pick up the pace and sprint to the finish with a pace of 4.07. I crossed the finished line, Inger grabbed me and I held onto her for dear life. I was so happy to see her!

I am really happy with what I achieved on the day. I could not have given any more or done any more preparation for it. I can honestly say that throughout the hardest moments I kept true to my mantra of ‘if you’re not going to die, you have enough to keep running, just keep moving forward’. I gave every ounce of myself to sprint across the finish line. I finished knowing utter and complete physical exhaustion and I loved it!

I am now itching to get back to improve my time. My new life mantra (which I picked up from all my book reading) is: ‘What can I do today to improve on yesterday?’, and to take every opportunity you can to achieve your goals because you never know if you’ll get another.

After speaking to my husband and Debbie about my experience, I have likened this whole process to going through labour and giving birth. I love feeling the extremes in life, it really makes you feel alive. Although it pains me to say this, but I would put my marathon experience on par with the mental stamina you need to get through labour and the pure joy you have when you cross the line. My husband said to me on Monday night when I got home ‘it’s like you have had an awakening and discovered the meaning of life’. I know it sounds cheesy, but in a way I feel like I have.

Click here to read Kelly’s full story of her marathon journey.

Kelly Therkelsen
4.18 Marathoner

Melbourne Marathon

 

 

 

 

 

 

Huge congratulations to Kelly on an absolutely awesome marathon. It was close to text book perfect! You’re an inspiration to all of us.

Debbie Solms
Run Coach