Happy FriYAY Team!

Once our race season is over, it is so nice to step away from the data, the numbers, the pacing, watts and stresses of race prep, and really start to enjoy the off season training.  We can get back to the basics, to enjoying our training on a social and fitness level and be flexible in what we are doing. 

This base building period is one where we truly do set the foundations for the coming season, building our aerobic capacity, endurance & efficiency. Building this base is a work in progress which you should continue to build over the years. I know some people decide to enjoy a warm bed during the winter months and come back when the weather is warmer, but to be honest, by doing this, they have missed the critical time of the year when we work on improving form, strength and they come back to training so far behind it takes them months to catch up, by which time the season has already started!

As this build phase starts to come to an end over the coming few weeks and we start to focus on SC70.3 race in September and then beyond, NOW is a great time to start planning your season.

If you’re serious about your racing and results…..choose your A Race/s (which should only be 1 or 2 per season) then work backwards plotting your B and C races which are used to be complementary to your A Race. By doing this, you will create a clear path and short-medium term goals to keep you motivated and accountable.

After I entered Port IM, this is exactly what I did. I entered events that challenged, and yes, scared me, but all had a purpose in what I wanted to get out of them and the end result for Ironman. Not only these elements, but the fact I had a great amount of variety for 12 months ensured I never got bored or ‘just showed up’ to sessions.

Go exploring in your planning, see what limits you can push and incredible challenges you can set yourself…..at the end of the day it’s all about being the best version of YOU! 

Let's do This, 

Alli

Flirt with Dirt is always such an awesome series, with so much variety and atmosphere at all their races! This Sunday is the Flirt with Dirt Round 3 Numinbah Valley Raw Challenge! Yes, it is going to be a knarly trail run, literally going straight up, turning around then coming straight back down! Of course, we have 2 of our toughest competitors on the start line of this event, so we wish Kahori & Eiji super strong legs for the 10km event! We cant wait to see the photos & hear about your adventures! 

The Girls Out of Office Day has been locked in for Saturday 16th September. The plan is to have a run at Kirra parkrun, then head to the Ground Currumbin for a delicious breakfast, followed by some girlie fun at The Bathhouse. There has been a booking made for 7 of the girls already, please head over to the FaceBook page Events for more details & contact Coach Alli if you are keen to be added to this Girls Out of Office Day! 

For those who haven't put their entries in for GCM as yet, when you do, please make sure you use the Team Name Multisport Gold and Team Pin MSGold123 to be part of our Team over the race weekend! A big few days of running coming up this year!

Entries are also open for the Sunny Coast Run Festival in August. We also have a Team set up for those heading up to race. Be sure to register under Multisport Gold.

For looking for something different on Sunday 27th August, the Brisbane to Gold Coast Ride has entries open and a solid number of the Team has entered in this ride, some will be going hard whilst others will be enjoying a Sunday ride! The plan is to regroup for lunch somewhere post ride! The Team name here again will be Multisport Gold.

Entries are now OPEN for Port Mac 2024....so who is in and for what distances? Had FOMO this year.....then don't miss out being part of the action next year!

SATURDAY 10th JUNE

We all know & love running over the Main Beach parkrun course, it has a bit of everything with paths and trails, and of course the spectacular ocean views. Lets head down & be part of the action at Main Beach, then its off to the Surf Club for hot coffee and breakfast to warm up!! 

Sunday Rides are rolling out from Ox Lake at 6.00am. This week we are heading for a flat social ride to get some kms in the legs & bring home the last long ride for Maty T before he heads off to Cairns for Ironman! More than likely the group will split into small groups depending on pacing so there is no pressure to keep up with anyone, please just ride at your ability. Definitely come rugged up winter woolie warm & flashing lights front & back as it is now dark when we set out. Location for coffee is TBA by popular demand on Sunday before rolling out !!!

Swim Squad is on Tuesday & Thursday at Coomera Anglican College Aquatic Centre. Please arrive by 5.20am so we can go through the boards & be in the water at 5.30am. 

Tuesday Track is on at Griffith Uni Track, meeting at the Grandstand for a 5.30pm start for warm up & drills with the Main Set kicking off around 6.00pm. Passes are $4 fee paid at the Uni Pool Entrance.

Thursday Hills at Adidas Park on Reserve Road Coomera, parking at the Skate Park. Please arrive by 5.20pm to head out for the warm up at 5.30pm.

FriYAY KOFFEE KMs Departing Highland Reserve Roundabout at 5.15am, the M&L  Roundabout 5.20am and then Ox Lake at 5.30am. Destination is Driftwood at Paradise Point.