Happy FriYAY Team!

Winter Training: The Off-Season Advantage.

At swim squad yesterday, the crew did a tough drill and it was really interesting listening to many chat about it after warm up. I replied that with winter coming up, this is the perfect time to head back to basics. 

Winter isn’t just an obstacle—it’s an opportunity. While others slow down, dedicated triathletes sharpen their skills. The off-season is the perfect time to refine technique, build strength, and emerge stronger when race season returns.

Set clear goals. Whether it’s improving your swim efficiency, increasing cycling power, or building endurance on the run, the winter months is the time to do this when there is no pressure to be going fast. Use indoor trainers and treadmills to maintain fitness when outdoor conditions are harsh, and don’t underestimate the power of strength training to enhance performance and prevent injury.

Embrace the elements. Yes it is dark when the alarm goes off. Yes it is dark for your PM training. Cold-weather training builds mental resilience. Layer up, adapt your pacing, and view winter sessions as a challenge rather than a chore. If conditions force you indoors, use the time to analyze past performances, fine-tune nutrition, and incorporate recovery strategies.

Winter is the foundation of next season’s success. Train smart, stay consistent, and when race day arrives, you’ll be ready to dominate.

Alli

So I said it a few weeks ago, we have a few months of stacked racing....and this weekend we are all systems GO, again! 

Sunday we have some red hot action happening at Gold Coast Tri! This event is National Sprint Distance Championships and double points for those looking to qualify for Worlds in Wollongong later in the year. We also have some of our Crew on the start line looking to have solid races, and claim double points for our Club Champs series. Plenty of points up for grabs this Sunday!!

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, Tour de Brisbane, 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! And, entries for the Dreamworld Fun Run are also now OPEN

Lock it In......A NEW DATE of Saturday 12th April!

So we tried a few times to head out to J for Junee, and our last attempt was washed out to get to the new course at Gainsborough Parklands.....so....lets keep our fingers crossed for some sunshine & primo run weather as we 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! 

With Gold Coast Tri on Sunday, there will be NO Sunday rides rolling out from Ox Lake as the majority of our athletes will be racing.  

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.