Happy FriYAY Team!

The fundamental process of life: repeat what works.

Often when I reflect on my personal training process, and many years of coaching, research, study and webinars, one successful constant I have found, is repeatability. Over time, for all coaches and athletes, we do experiment with trial and error, we discover what works & what doesn’t and how we hone in on certain principles that we follow.

Coaching becomes simple concepts such as progressive overload, intensity control, things like strength endurance, thresholds, and being specific to where the athlete is currently. I am a big believer in  ‘if in doubt, leave it out’  or ‘rest is best’ principles of coaching, as well as teaching self management along these lines.

While it’s tempting to want to change, to ‘keep up with the Jones’, the reality is repeating what works, across different contexts, and following first principles is what it means to do the basics well and create consistency over time.

Over the years, it has been so interesting watching the evolution of endurance training - to see the pathway of principles and how the pendulum has swung back and forth on many concepts. Many people out there these days are trying to re-invent the wheel, to have the latest and greatest gadgets, but at the end of the day, its all about repeating what works

I see it time & time again when athletes overthink things,. In actually fact we need to be keeping things simple and doing the basics well. Repeating what works, and learn from hard won experiences.. 

YOU are stronger than YOU think,

Alli

Last Sunday saw some epic races & results from our Crew, and we should all be so proud of accomplishments from our Team Mates, out there pushing their personal limits. Jezz smashing the T102 at Tarawera, a huge effort Jezz, we are so proud of you! Tricia completed the 21km so strongly, this is perfect prep for her upcoming Ultras and Ebony who in the thick of IM training, came 3rd in her category in the 21km. A huge effort over one of the most spectacular courses! 

Then closer to home, we had Jo L show her strength and endurance in the long course at Pinkie Tri. Jo finished the bike in control and completed the event with a really strong run.

This weekend we have QTS Round 6 at Raby Bay. With 2 more races in the series, the overall Points & positions are starting to heat up! Have great races Jase, Mary & Sharon!

One of the best swim events on the calendar is the Noosa Ocean Swim, gosh I have fond memories of this event! This year, we have James heading up to participate in the 1km event. James has been putting in the hard kms in the pool and we are right there with you James! You've got this . 

The Brisbane Valley Rail Trail Weekend has been organized, Thanks Kath for the millions of messages on dates and yes, we have locked in a date with some of the crew having accom booked. So if your keen for keen for another epic weekend away of running & riding, then get in on this one! DATES Friday 30th May - Sunday 1st June Accom at Esk Caravan park. For more details, please see Kath or Coach Alli

Have a think about adding some of these events to your calendar  :  QTS Series, Gold Coast Marathon and Sunny Coast Marathon. AND don't forget, there is still plenty of qualifying races for Worlds in Wollongong coming up in 2025!!! And looking into 2026, a def for running enthusiasts is Tarawera, there is a distance for everyone! 

Lock it In......Saturday 29th March

So we tried a few times to head out to J for Junee, but the planets didn't align at the right times for this one.....so....we are going to jump over to the other side of the highway to Coomera and try out the NEW Gainsborough Parklands course. YIPEE. This is a fast & flat course, with plenty of parking !!! 

Lets make this another adventure out for our crew, support the new course, and of course, we will search out the best local cafe for breakkie and coffee afterwards

MultisportGOLD is all about community and encouraging members to push (safely) individual limits and become stronger athletes.

With the new 2024-2025 Triathlon season kicking off on 1st July 2024, NOW is the time to start logging in your race results. Every parkrun, every race is worth valuable points, so be in it to win and lets see how is going to be our new Club Male & Female Champions!

We have modified the points system, so make sure you know the rules and you MUST be wearing your Multisport Gold kit! We are making the Club Championship to fully acknowledge the commitment and effort required by all MultisportGOLD athletes in getting to the start line and completing any one of the event categories. So it doesn't matter if your a triathlete, or a runner, this series is inclusive for us all!

It is super easy to log your points. Just head to the website, simply fill in the tabs and you're on your way! 

Sunday rides will be rolling out from Ox Lake at 5.30am as per usual. With Mooloolaba Tri just around the corner, time to get some race pace efforts going! Ironman/Long Course Crew will be rolling out as planned for O'Reilly's. 

Unfortunately, Coach Alli will NOT be at any rides for the Month of February, therefore the next few Sunday rides are all Unsanctioned. 

Swim Squad is on Tuesday & Thursday at Coomera Anglican Aquatic Centre. Please arrive by 5.20am to go through the session and be in the water by 5.30am. 

Tuesday Track is at Griffith Uni. We will be starting warm ups at 5.30pm with a 6.00pm for the main set, remember to meet on the opposite side of the track. 

FriYAY Koffee Kms is rolling out from Cafe 2 at 5.15am, swinging by MnL Roundabout at 5.20am, then toot tooting past Ox Lake at 5.30am, so be ready to jump on....the train will not wait!! Coffee is at Driftwood Cafe at Paradise Point.

Casual fees are to be paid in advance OR at the training session. A casual visit is $10 with pool entry additional paid upon Entry to Rackley's.