Happy FriYAY Team! 

☀️ Summer Has Entered the Building!

Well… the Queensland summer certainly didn’t bother knocking — it just kicked the door down! 🥵🔥 After a couple of very sudden hot days, it’s time for us to start thinking a little more seriously about how we’re going to hydrate, fuel and recover in these conditions.

When the temperature goes up, so does the importance of having a plan. Electrolytes, sodium, carbohydrates and magnesium all play a role in helping our bodies cope with the extra sweat, maintain performance and keep those pesky cramps at bay. Getting this right can be the difference between finishing a session feeling strong and accomplished… or wondering why you ever thought triathlon was a good idea! 😂

And remember — recovery doesn’t start tomorrow, it starts as soon as you finish training. Have your recovery strategy ready to go, whether it’s been a 45-minute easy session or a big 3-hour smash fest. Replace those fluids and electrolytes, get some carbohydrates and protein on board, cool yourself down and give the body what it needs to bounce back.

The heat is coming Team — don’t wait until you’re cooked to start drinking! 💦☀️ Plan it, fuel it, hydrate it, recover it… then get out there and embrace a long hot summer!! 🔥

Live Boldly,

Coach Alli

Race week is HERE!!! 🥳 And how exciting to have Bretto & Ebony lining up on the start line this Sunday for the Sunny Coast 70.3!

Both are heading into this race in fabulous form and have put in the work over the past few months. This race is all about the an opportunity to practice the race-day routine, nail the nutrition, transitions and pacing, and most importantly, build confidence and finish knowing they are ready for the big one… Port Macquarie IM & 70.3 in just four weeks! 💪🏼

Go Bretto & Ebony — race smart, stay calm, trust the training and enjoy the ride! You’ve got this! 🧡🔥

And Bridge to Brisbane is on this Sunday, sold events, but Cindy is there!!!! Super excited to see her get amongst the action, have an awesome run, and perhaps a cartwheel at the finish line!!!! Go Girl

Saturday Just Ride with Dave J.

For any athletes looking for a ride group of a Saturday, please touch base with Dave J. His Ride de Cure / Just Ride Crew roll out to a different route each Saturday and always is a quality (and safe) ride. 

Next Stop - IPSWICH on Saturday 24th October

Our next parkrun On Tour adventure will heading out West to Ipswich as we chase the Letter I in our Alphabet 🔠, tick off a new location or simply looking for a fun morning out with the Crew! This course is over concrete paths and a 2 lapped course, so come exploring  and embrace a new run community at Ipswich. (We may look at carpooling for this one!) 

Of course, there will be breakfast & laughs afterwards!

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

With the new 2026-2027 Triathlon season started, and the Ladder clear, NOW is the time to start logging your points!  Every parkrun, every race is worth valuable points, so be in it to win and lets see who is going to be our new Club Male & Female Champions!

We have added in & clarified the Rules, so please ensure you have a read of these. The Club Championships fully acknowledges 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 the new winter time of 6.00am.  This time of the year, we are looking for longer aerobic rides, so sunshine & coffees are very much acceptable LOL!  It is COMPULSORY in our winter groups rides to have working front & rear lights. No lights = No ride. 

Please remember we are riding on Public Roads, therefore we MUST obey the road rules at ALL times and always use group riding etiquette. 

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!!!! Please note that we usually locate ourselves on the opposite to the Grandstand as it is less crowded!    We will still be starting at 5.30pm 

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 back at Driftwood by popular demand!  

UNSAFE riding on aerobars on TT bikes within a bunch will NOT be tolerated. Repeat offenders WILL be excluded from group rides as the safety of riders will NOT be jeopardized. 

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.