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BEXI Ultra-Trail Event – Sat 10 Oct 2020

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Our BEXI Ultra-Trail Event will take place on Sat 10 October 2020. The stunning course takes in the sites of the beautiful Lake Macquarie and the magnificent coastline of historic Catherine Hill Bay and the Munmorah State Conservation Area. The terrain is varied – bushland single track, fire trail, coastal tracks, rock platforms and beach running all feature to challenge and excite the most discerning of trail runners.

36km Course – 689m elevation

22km Course – 444m elevation

12km Course – 230m elevation

Nutrition & Fuel

It is important that each runner is self-sufficient on the day. Please carry your own hydration and nutrition supplies.

As a guideline runners should consume 30-45gms* of carbohydrate per hour (*dependent on body weight, experience and pace):

  • 2 hours – aim to carry 2-3 gels (or equivalent carbs – sports drink, chews, bloks)
  • 4 hours – aim to carry 5-6 gels (or equivalent carbs – sports drink, chews, bloks)
  • 6 hours – aim to carry 8-10 gels (or equivalent carbs – sports drink, chews, bloks)

Read important article by Nutritionist, Tamara Madden, about fuel requirements for endurance run 5-9hrs.

Hydration guidelines should be based on 600mls* per hour (*dependent on your sweat rate, weather conditions and length of event). If you are prone to cramps or sweat excessively – ensure you take on electrolytes and salt tablets.  (Note – there are electrolytes in some gels/sports drinks.)

If you concerned about your nutrition, please contact Tamara Madden at Mad on Nutrition.

Aid Stations

There will be four aid stations along the course, providing water, sports drink, fruit, lollies, potatoes & sandwiches:

  • 8.5km – Aid Station 1 (Scenic Drive)
  • 16km – Aid Station 2 (Mine Camp Drive)
  • 20km – Aid Station 3 (Frazer Beach)
  • 30km – Aid Station 4 (Mine Camp Drive)
What to Wear

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. Below is a guideline in terms of what to bring:

  • Hydration pack
  • Trail shoes
  • Waterproof jacket
  • Wind jacket
  • Beanie
  • Gloves
  • Fleece
  • Small emergency kit (snake bandage, blister care patches such as compeed or fixamol, whistle, compass, emergency space blanket)
  • Dry sack and map case
  • Garmin GPS watch
  • Sunglasses
Who can Join

This is not a sanctioned event or registered race, it is simply a social fun run for our BEXI members, friends and family. The more the merrier!

The above event will follow our COVID-19 Safety Plan.  

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)

What’s the fuss about Trail Running?

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There’s been a massive surge in the sport of trail running. Before moving to Australia (in 2011), the only trail running I was aware of was fell running in the UK. And that was for crazy people!

 

Fast forward 9yrs and the interest in trail running is somewhat off the scale. Suddenly there are trail running events popping up all over the place – locally and internationally. In fact, many of these events have become prestigious ‘sell-out’ events – e.g. Ultra-Trail Australia (UTA).

 

So, what’s the fuss?

 

Top trail runner, Mark Green (The Body Mechanic) lists the following four reasons why runners are switching to trail running:

  • Lack of motivation – runners like to be constantly stimulated. A change of scenery will renew your motivation and enthusiasm.
  • Struggling with injuries – most road running injuries is a result of constant repetition. Trail running breaks up this repetition – your strides are never the same (long strides, short strides, wide strides, high strides), which means you are loading your muscles differently.
  • Experience stunning locations – trails take you off the beaten track, which means you often get to experience stunning beauty in secluded locations. This also offers great opportunity to travel the globe and experience spectacular environments.
  • Meet a friendly community – trail running attracts a community of runners who love being surrounded by nature and who prefer to run in a relaxed and friendly atmosphere. They are more inspired to support their trail running buddies than achieve a race PB.
I’d even include an additional benefit that ranks as #1 for me:

  • Nature affects your well-being – running in nature helps heal your mind. It helps reduce stress, depression, anxiety – making you feel more calm and balanced emotionally.

 

I’m fast realising that trail running is not just a growing fad – it’s becoming a super-important activity that supports our overall well-being.

As the demand increases, we have developed a few targeted trail running programs – for newbie-trail runners and for those training for a specific event. We’d love to invite you to join our BEXI team.

 

Yours in community,
~ Debbie

  • Learn-to-Trail Run:  starts Sat 15 Feb 2020 – teach you all the skills and technique to develop confidence on the trails
  • UTA Training Program:  starts Sat 1 Feb 2020 – 16-week program targeting UTA11, 22 & 50
  • Jabulani Training Program: starts Sat 1 Feb 2020 – 10-week program targeting Jabulani 12, 22 & 45

 

Of all the paths you take in life, make sure a few of them are dirt!
– John Muir

 

Bare Creek Trail Run – Sun 10 Nov 2019

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The Bare Creek Trail Run offers a picturesque off-road run on the fire trails of the stunning Garigal National Park in St Ives, Sydney’s north shore.

 

This is a perfect event for all ages and abilities – whether you’re just starting out with trail running, or an experienced trail runner. From the 2km Dash, 6km Family Walk/Run, to the more challenging 12km and 20km courses.

About the program

Our 4-week training program kicks off on Mon 14 Oct 2019 – and is aimed at supporting runners who are looking to attempt their first trail running event (6km/12km) or those who would like to take on a challenge (20km). This is a great warm-up run for those who have their sights set on our UTA program which starts in Feb 2020.

Whats involved?
  • 4-Week skills-based program
  • Weekly Saturday trail run (on/around Bare Creek course)
  • Weekly strength training (for injury prevention & performance)
  • Weekly hills, stairs training (for strength, endurance & performance)
What equipment do I need?
  • Trail shoes – recommended but not essential
  • Head torch 
  • The coach will chat to you about other equipment required for racing
When do we train?

Our training program offers an inclusive, supportive environment – where you are encouraged, motivated and very much part of our BEXI family.  We train together as a team, as this offers a great sense of camaraderie between fellow trail-run buddies.

Training starts on Mon 14 Oct 2019  and is limited to 12 x members.

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.  Coach Andy Smith has completed 3 x UTA100 events with a PB of 12:25:17 and 3rd place age category.

Your Investment
  • $50 p/week across 4-weeks – (14 Oct – 10 Nov 2019)
  • GOLD members FREE
  • Program limited to 12 x participants

 

Ultra-Trail Australia (UTA) – 22km | 50km

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Recognised as one of the most significant trail running events – the UTA has become one of the most talked about endurance events on the global trail running calendar.  

 

The event takes place on the breathtaking trails located in the Blue Mountains National Park of Australia on the date of 13-16 May 2021. We are super-excited to be offering a training program for this event, focusing on the 22km and 50km distances.

About the program

Our 16-week training program kicks off on Mon 1 Feb 2021 and is aimed at supporting athletes who are looking to attempt their first trail running event; take on a challenge; and those who would like to attempt their first ultra-marathon event.

Each week we focus on strength, flexibility, mobility, speed and endurance runs.  A few of our endurance runs will be ‘on-course’ in the Blue Mountains – where we will practice running on the event course. The program is scaled to accommodate the three distances.

The key to success for this event is consistent training. Committing to our 16-week training program will yield successful improvements in performance and forward progression.

What is included in the program?
  • 16-week online training program
  • Wide range of group training sessions
  • Race nutrition and recovery – (in collaboration with Mad on Nutrition)
  • Mental skills and strategies
  • Analysis and feedback on training data
  • Race day logistics
  • Membership of a supportive, like-minded Community
  • FREE BEXI Buff – they’re really cool!! 
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.  Coach Andy Smith has completed 3 x UTA100 events with a PB of 12:25:17 and 3rd place age category. Coach Tamara Madden has completed 2 x UTA100 events with a PB of under 14:30hrs, placing her 9th in her age group.

Your Investment