Happy FriYAY Team!

When Even the Best Get It Wrong

Last Sunday’s Kona Ironman Women’s World Championship event reminded us all that even the best in the world can have bad days. Three of the race favorites—Chelsea, Lucy and Taylor. All athletes with world-class training, cutting-edge technology, and professional support teams—were forced to withdraw. Chelsea succumbed to severe vomiting on the bike, and Lucy then Taylor, heartbreakingly, couldn’t finish the run due to under fueling & pacing while ultimately lead to exhaustion.

It’s a stark reminder that the human body doesn’t always cooperate, no matter how prepared or fit we are. But it also highlights the importance of having the right guidance behind us. Nutrition, hydration, and fueling strategies can make or break a race, and they’re not areas to leave to guesswork. With a long hot summer of racing and training approaching for us, there honestly is no excuses for getting our pre, during & post fueling right day after day. This can range from doing a tough swim squad and cramping, to a sprint distance triathlon right through to an Ultra marathon and not having the energy to back end the event.

For us age-group athletes, it’s easy to “wing it” based on what worked for someone else you may have spoken to, or what we read online. But working with a qualified sports dietitian or other specialist can help tailor a plan that suits your body, training load, and race goals. Just as you trust your coach to build your training plan, it’s worth trusting professionals who can optimize what you put into your body to get the best out of it in training and on race day.

YOU are stronger than YOU think,

Alli

A very exciting few days of racing in Wollongong for our Team! We are proud of our athletes representing Multisport Gold AND Australia. Incredible racing to you all, and congratulations on your results. Martin & Linda, Dorz, Marion & Phillip, Bretty, Andre, Alf & Ebony 💛💚

Lake Hugh Muntz Brick Sessions really are essential if you are looking for making improvements to your overall triathlon race. Anyone with upcoming races is are more than welcome to come along. Racks will be set up so please bring all your necessary race equipment.  The next scheduled date is Saturday 1st November, just before Kingy and Rd 2 of the QTS. 

IM Oceania has officially released their dates & locations for IM & 70.3 events for 2026. How lucky are we to have so many events to choose from, so close to home with spectacular locations. Entries for most of these events are now OPEN

Sunny Coast Marathon Festival was hugely popular with the Team in 2025, and entries for this event are now open. Jump on and secure your spot before it sells out! 

Noosa swim. So many options for distance. Who is up for the challenge? Don't miss this one.....details on the FB page. 

And keep those diaries open for July 2026 with a Tour de France Cycling Tour in the pipelines. I have been in touch with Nathan the organizer this week and we are looking at having a Q&A night in October. I know a few of the crew have questions.....so this will be a great opportunity to meet Nath & fire off your questions!

parkrun on Tour Chasing the Alphabet Letter I 

❌ NEW DATE TO BE ANNOUNCED ❌

I is for Ipswich! This course is an undulating, 2 lap course through the sporting grounds of Ipswich. Lets light up the course with our colours and make this another parkrun to add to our list of completed!  

There is a delicious Cafe not far from parkrun in the Japanese Gardens which has been recommended, so lets aim for breakfast & coffee after parkrun (Queens Park Cafe near Nerima Gardens) 

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

With the new 2025-2026 Triathlon season kicking off on 1st July 2025, 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! 

Summer Sunday Long Ride start time of 5.30am will kick into effect on 5th October. There will be a few groups rolling out from Ox Lake. PLEASE remember that summer is on the way and the importance of your ride hydration. 

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 we may meet on the opposite side of the track if the front straight is busy! 

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.