Posts

After the race…now what?

29 August 2017/in Blog /by Sophie Wright

Congratulations, you’ve completed Bridge to Brisbane Day! Whether you raced your hardest through the 10km or took a leisurely walk over the Story Bridge with a group of friends, you’ve done a great thing for yourself and the community.

Achieving a goal is a great feeling. But what do you do after you tick that box?

Reflect – how do you feel?

Take some time to give yourself a pat on the back and think about how you feel after achieving your goal. Reflect on what’s changed since you decided to do the race – are you feeling healthier or happier? Is exercise a bigger part of your routine? Have you kicked any bad habits? Are there any other changes you want to make?

Decide what new habits you want to stick with and how you want to feel, then set about making your next health or fitness goal.

Setting new goals

Keeping the reasons you embarked on your Bridge to Brisbane Day journey in mind, think about what your next goals might be now that race day is over.

You might aim to continue running a few times a week, set a goal to continue cooking healthy dinners, or register for another fun run. Think about what long-term changes you want to make: do you want to improve your speed or distance, lose weight, or feel more energetic?

Use the S.M.A.R.T formula to set goals that are achievable and realistic, and write your goals down on a calendar or list. Think about the steps you’ll take to realise your goals, breaking them down into achievable chunks. Each week, think about what you’ll do to move a little closer to ticking your goal off your list, using a tool like the Healthier. Happier. Meal & Exercise Planner to write your weekly plan.

A suggested long-term goal is to write down your time from this year’s event and aim to shave time off this in 2018!

Keeping healthy habits

Sticking to healthy habits in the long term can be challenging, but there are a lot of tools to make it easier for you.

Stay motivated by tracking your progress, getting friends involved, and making sure you reward yourself when you stick with your new routine.

Use the Health & Fitness Age Calculator to get some insight into your overall health and wellbeing, either to motivate yourself to keep on working hard or to track the progress you’ve already made.

Mix things up in the kitchen by trying some new, healthy recipes, including healthy snacks, comfort food and fast family dinners. You can explore the Healthier. Happier. Library for more articles on healthy eating, exercise and goal setting.

What will you be doing to stay motivated now that Bridge to Brisbane Day 2017 is complete? Let us know in the comments below.

We want to see your race day snaps! Keep your photos coming by tagging us and using the hashtags #BestTimeBNE and #Bridge2Brisbane.

The Sunday Mail Bridge to Brisbane Day 2017 Go-To Guide

21 August 2017/in Blog /by Sophie Wright

Bridge to Brisbane Day 2017 is less than a week away… yes, you heard correctly – in five days you will be waking up to make your way to the start line of Brisbane’s biggest community event.

Preparing for the day doesn’t have to be a stressful experience, so we’ve prepared this go-to guide for all Bridge to Brisbane Day 2017 participants, to ensure you’re well and truly equipped for everything the day has in store.

PRE-RACE

RACE PACK

If you missed the mailing cut-off date, or opted to pick up your pack yourself, you will need to collect your pack from the Race Office at South Bank Piazza.

The Race Office will be open at South Bank Piazza during the below times for Race Pack collection:

Date	Time
Thursday 24 August, 2017	8:00am – 6:30pm
Friday 25 August, 2017	8:00 – 6:00pm
Saturday 26 August, 2017	8:00am – 2:00pm

Your Race Pack includes your race number and official event t-shirt. Your race number is your official ticket to free transport on the morning, race entry access and access to the huge range of specials on Bib-ileges offers at South Bank after the race.

Don’t forget to bring a copy of your official Entry Certificate! You can collect race packs for your friends too – but you will need a copy of their Entry Certificate to do this.

If you are part of a team, your team manager will have had your race kit posted to them already, or they will collect it on your behalf prior to the race.

GETTING TO THE START LINE

There will be a number of road closures and changes to traffic conditions throughout inner Brisbane on the morning of Sunday, August 27. A map of all road closures is available here.

We recommend you take advantage of the free public transport options on race day to save you both money and stress! Simply show your official race bib and enjoy free travel until 3pm. Bus and train times can be found here, but please note that ferries are not free on race day.

If you decide to drive, our friends at the go via network are waiving tolls on the Go Between Bridge and Clem 7 Tunnel on race day from 2am – 1pm.

THE RACE

START TIMES/LOCATIONS

6:00am	10km Blue & Red Elite Wheelies and Runners Start	Wickham Terrace, Access via Roma Street Parklands Boulevard
6:20am	10km Green Runners Start	Wickham Terrace, Access via Roma Street Parklands Boulevard
6:55am	10km Yellow Joggers Start	Albert Street, next to Roma Street Parklands
7:10am	10km Grey Walkers Start	Albert Street, next to Roma Street Parklands
9:20am	5km Event Start – Elite Purple to start first	Captain Burke Park, Kangaroo Point

COURSE DETAILS

The 10km course starts at the top of the Roma Street Parklands, on College Road, Spring Hill.

Bridges crossed: Go Between Bridge, Victoria Bridge and Story Bridge
Water Stations: 10km start line, Cultural Centre Tunnel, Marriott Hotel, Story Bridge, Kangaroo Point & Finish Line.
Toilets: 10km start line, Kurilpa Park, Ivory Street, Martin Street, Finish Village.

The 5km course starts at Captain Burke Park, at the end of Main Street, Kangaroo Point.

Bridges crossed: Story Bridge (twice)
Water Stations: 5km Start line, Story Bridge, Kangaroo Point and Finish Line.
Toilets: 5km Start Line, Martin Street and the Finish Village.

Look out for our volunteer pace setters as you go! They’ll be completing the race holding a coloured balloon related to their running time. They’re there to motivate you to beat your personal best time on race day.

Remember to stay hydrated throughout the race by stopping at our water stations. It might also be a chilly morning, so we encourage you to bring a jumper that you don’t mind leaving behind and we will collect them to donate to charity on your behalf.

POST-RACE

Race times for Bridge to Brisbane Day 2017 will be posted as soon as possible after the race at couriermail.com.au, so keep your eyes peeled! Our Facebook page will post the link to these as soon as they are available.

The feeling of finishing the race is a fantastic reward in itself, but for those of you with a competitive streak, there are a number of prizes available on the day! As well as 1^st, 2^nd and 3^rd in the 5km and 10km events, there are also prizes up for grabs for best dressed, highest fundraisers, and more.

FINISH VILLAGE

The fun doesn’t stop when you cross the Finish Line on race day – organise for your friends and family to meet you in the South Bank Parklands and enjoy a beautiful day in our Finish Village. You couldn’t ask for a more stunning backdrop than our beautiful CBD just across the river, as well exploring South Bank and the Parkland surrounds.

There’s nothing better than a big brekky after your race, especially when it’s free! The Courier-Mail have a special offer for Bridge to Brisbane Day 2017 participants who take advantage of their exclusive subscription for just $1 for the first 28 days – you’ll receive a complimentary breakfast for you and a friend in the exclusive Sunday Mail marquee.

BIB-ILEGES

Just like last year, we’ve teamed up with a bunch of your favourite South Bank retailers to offer special deals to all race day participants.

Show your race bib and receive discounted food and drinks, freebies, and more as part of our Bib-ileges program! The full list of Bib-ileges can be found here.

There you have it – the ultimate guide to Bridge to Brisbane Day 2017!

Have we missed anything? Let us know in the comments below, or send us a message on Facebook. Otherwise, we’ll see you at the start line on August 27!

Share your race day snaps with us by using the hashtags #Bridge2Brisbane and #BestTimeBNE!

Five Tips For Calming Race Day Nerves

8 August 2017/in Blog /by Sophie Wright

With less than three weeks of training left until race day, we sat down with elite athlete and osteopath, Steve Dinneen, to get his top tips for calming nerves when your foot hits the start line on August 27.

“A bit of nervous energy is good, so when you get nerves on race day, remember to use then in a positive way to improve your performance, not hinder it. Mindset is the key.”

Have a race plan – ask yourself, how do you intend on running the race?

Are you planning on starting out slow and working your way into the race, or do you intend on going out faster and seeing if you can hang on to the finish line? Will you run at a particular pace or feel, are you running with a friend/s, with a pack or solo? Going into the race with a strategy can help with calming nerves as you have a plan to focus on.

Self-belief – think positive

If you have done the training, the race is about putting the hard work into action. Those early morning runs or weekend training sessions have led you to this moment. Look forward to the finish line and testing yourself out along the way – there are people out there who would give anything to run. Be inspired by yourself and those around you who are getting out there to tackle the course.

Breathe

Take a moment on the way to the race, or before the start of the race, to find that relaxed and centred place in your mind.

Be organised and prepared

Get to the race early and be prepared for potential issues like traffic, toilets lines, getting to the start line, public transport or parking if driving. You might want to bring an old t-shirt to wear if it is cold that you can throw it off before the race starts. Have a $10 or $20 note in your shorts pocket in case you need money for something unexpected like a drink. Trying to stay relaxed and not get nervous when you are running late for a race is almost impossible. So think ahead.

Once the gun goes, so do all of those nerves!

Use them to work for you – know that nerves are a pre-race thing and once the race starts, the atmosphere, amazing views of Brisbane from the Story Bridge and endorphins will keep you Running Happy and nerve-free.

Good luck!

Steve Dinneen is a Brooks Running sponsored athlete, elite middle and long distance runner and coach. He works professionally as an osteopath and has worked in the health and fitness industry for over 15 years.

This blog was contributed by our friends at Brooks Running.

Got any other suggestions on calming nerves before a big race? Let us know in the comments below.

Yet to enter Bridge to Brisbane Day? It’s not too late – but hurry, last year’s event SOLD OUT! Get your runners on and enter NOW.

Don’t forget to share your training snaps by using the hashtags #bridge2brisbane and #BestTimeBNE!

How to get organised for The Sunday Mail Bridge to Brisbane Day

12 July 2017/in Blog /by Sophie Wright

Whether you’re training for The Sunday Mail Bridge to Brisbane Day for the first time, or you’re a fun-run veteran, planning will be essential in making sure you reach the finish line feeling healthy and happy. In the lead-up to the big day, it’s important to get organised by outlining your goals for the run, setting a training routine, and considering what food you need to fuel your body.

Goal setting for success

Everyone takes part in an event like Bridge to Brisbane Day for their own reasons. Some want to beat last year’s PB, others want to improve their fitness, and most are keen to raise some money for a good cause. Thinking S.M.A.R.T can help you set healthy goals that are Specific, Measurable, Achievable, Realistic and Timely.

The first key to goal setting is specificity – the more specific you are about what you want to achieve, the clearer you can be about what you need to do to get there. For example, you might set your goal this year to run the entire 5km course without stopping or walking.

Then, you want to make sure your goal is measurable. A goal like “run further” doesn’t give you a measurable outcome to tick off your list, whereas you’ll know you’ve achieved your goal of running 5km when you cross the finish line. You might break this goal down into smaller measurements, starting off aiming to run 2km by the end of the month, then build up your mini-goals over time.

Goals need to be achievable to be motivating. If you know deep down that you won’t be able to reach your goal, you won’t push yourself to get there. Think carefully when setting your goals and timelines, making sure you’re not setting yourself up for failure.

At the same time, be realistic about your goals. Take into account your current circumstances and whether you’re set up for success. If you’re going to need to train for an hour every day to build up to running 5km, but you’ve only got weekends spare, you might need to rethink how realistic your goal is.

Finally, every goal needs to have a timeline for when you plan to achieve it. Bridge to Brisbane Day is great for this, because once you’ve registered, you know that 27 August is the day!

Getting ready to run

Training is an important part of running in an event like Bridge to Brisbane Day. If you’re on the couch one day and running 10km the next, you might find yourself injury prone and not quite as fit as you thought.

The Healthier. Happier. 8 week training guide is designed to prepare both first timers and experienced walkers/runners for Bridge to Brisbane Day. There are three suggested training sessions each week (although you can swap or add sessions if you’re feeling up to it), with distances gradually increasing to help you complete your chosen course comfortably.

Remember that your training should include more than just distance running: stretching, strength training and cardio can all improve your running time and technique.

If you have any health concerns or injuries, seek advice from an appropriately qualified professional such as a GP or an Accredited Exercise Physiologist.

Food and drink to fuel your run

While physical training is important in the lead up to Bridge to Brisbane Day, the fuel you put in your body will also have an effect on how well you perform on the day.

Meal planning can help you eat healthier, shop smarter and curb bad eating habits. When you’re ramping up your exercise routine, it’s important to think ahead about what you’re going to eat and when, so that you’re giving your body enough energy to sustain your training. Having plenty of healthy food in the fridge and pantry can also stop you from reaching for unhealthy snacks when you get peckish after a run.

This Weekly Meal & Exercise Planner template can help you plan what you’ll be eating each week and when you’ll be strapping on your runners, with reminders about your weekly movement and nutrition goals.

Hydration is really important when you exercise, especially in Brisbane’s warm climate. You need to drink more water when you’re exercising to make up for water lost through sweat and exhalation. Plain water is optimal for re-hydrating after a workout: you don’t need sports drinks unless you’ve been doing over 60 minutes of hard exercise.

Being organised is essential!

With good planning and motivating goals, you’ll be set to have an incredible Bridge to Brisbane Day, and keep up your healthy lifestyle after you’ve crossed the finish line.

How are you preparing for Bridge to Brisbane Day? Let us know in the comments below or share your snaps with us using the hashtag #bridge2brisbane!

Don’t forget to check out the Healthier. Happier. Training Guide in The Sunday Mail each week in the lead-up to race day.

Have you registered for Bridge to Brisbane Day 2017? Last year sold out, so enter NOW to ensure you are one of thousands of people pounding the pavement on August 27. Get your runners on!

How to fit Bridge to Brisbane Day preparation into your busy schedule

4 July 2017/in Blog /by Sophie Wright

As the temperature drops, so too can our motivation to get out and pound the pavement, but with Bridge to Brisbane Day only eight weeks away, it’s time to re-ignite the fire in your belly to go out and smash your fitness goals. If you’re a little stuck on where to get started, we’ve come up with a few ways that will help you put the prep in your race day preparation for Bridge to Brisbane Day

Take the scenic route

There’s nothing pleasant (or productive for that matter) about sitting in traffic for an hour and a half. Why not throw on some running shoes instead and take the scenic route to work? Brisbane is an incredibly exercise-friendly city, with walking tracks, bike lanes and shared pathways forming part of most major routes. Walking, running or cycling is a great opportunity to soak up some Vitamin D and appreciate our beautiful river city in the flesh. Plus, as we move further into winter, you won’t need to worry about arriving at work dripping in sweat.

Lunchtime workouts

After a long day at work, it’s natural to want to curl up on the couch at home, rather than get out and exercise. Why not switch up the timings a little and exercise during your lunch break? Many gyms have classes over the lunch period, or if classes aren’t your style, find a walking track near your office and get your heart rate up over lunch. Not only will it help your cardio fitness, but that burst of endorphins will also help you smash through your afternoon to-do list.

Outdoor meetings

Rather than battling the noise of a café, or trying to stay awake in a boardroom, why not suggest grabbing a coffee to go and going for a walk for your next meeting? In addition to the physical benefit of being active, studies have shown that exercise improves creative thinking. Now that’s killing two birds with one stone!

Fun with friends

Working out with friends enables you to exercise and socialise, while keeping you motivated and accountable. Instead of seeing it as a 5km, look at it as a 5km talk. Positive encouragement from your workout buddies and achieving milestones together will set you well on the way to achieving your race day goals.

The commercial workout

If you like to multi-task, this one’s for you! If you like coming home from a busy day and sitting down to watch the news, why not bust out the exercise mat and work out while watching?

There are loads of stretches and workouts you can do while watching your favourite reality TV show – a simple YouTube search will open your eyes to a plethora of at-home workouts suited to your fitness level and style.

How do you fit Bridge to Brisbane Day preparation into your daily routine? Let us know in the comments below or share your snaps with us using the hashtag #bridge2brisbane!

Don’t forget to check out the Healthier. Happier. Training Guide in The Sunday Mail each week in the lead-up to race day.

Have you registered for Bridge to Brisbane Day 2017? Last year sold out, so enter NOW to ensure you are one of thousands of people pounding the pavement on August 27. Get your runners on!