Hi Team, Welcome to another edition of the Synergy newsletter! The last few months have been huge for our community, and I wanted to take a moment to celebrate what's been happening and what's coming up. 👋 Welcome to Our New Members A massive Synergy welcome to our newest athletes! 🏊 @Andrea Allam Building towards Noosa Triathlon. 🏊 Stewart – Beginning the journey towards Ironman New Zealand. 🏊 Gill - Taking on the long game with Ironman Cairns 2027. Welcome to the family! I'm excited to be part of your journey and can't wait to see what you achieve. 🎉 Congratulations, Cairns Athletes! 🥳 Ironman Cairns is never an easy day out. Congratulations to Jessie, @Shelby Rochford & @Gaby Stevens & @Janelle Harding on reaching the finish line after months of dedication, consistency and hard work. Whether you achieved a PB, overcame setbacks or simply crossed that finish line, you should all be incredibly proud. Now it's time to recover, reflect and enjoy everything you've accomplished. 👀 Who's Racing Next? Our attention now turns to Sunshine Coast 70.3, where we'll be cheering on: - Dakota - @Hayley Fry - @Janelle Harding We're looking forward to seeing all the hard work come together on race day! 🏁 Hundy Festival Partnership I'm excited to remind everyone about our partnership with the Hundy Festival this November. As a Synergy athlete, you'll receive 20% off your race entry. It's an awesome opportunity to race locally, support the Queensland triathlon community and finish the season with a fantastic event. If you're interested, send me a message and I'll organise your discounted entry. 💪 Coaching Focus This Month 💪 Strength & Conditioning Whether it's lifting in the gym, Pilates or a structured home strength session, strength training remains one of the most valuable investments you can make in your performance.

Ironman Cairns has finally arrived!! The training is done. Not perfect training. Not flawless training. Not every session completed exactly as written. But enough. Through consistency. Over the past months you've balanced work, family, night shifts, school runs, injuries, illness, travel, life stress and everything else that comes with being a real-world athlete. You showed up anyway. You got the swim done when motivation was low. You rode in the rain. You ran on tired legs. You fuelled when you didn't feel like it (my nagging on this is endless, I know) You adjusted when life got in the way. And that is what makes an Ironman. The finish line on Sunday isn't created on race day. It's built through hundreds of small decisions made over months of consistent action. As we head into race week, remember: ✅ Fitness is in the bank. ✅ You cannot gain fitness this week. ✅ Rest is training. ✅ Trust the process. ✅ Trust your preparation. Most importantly, trust yourself. When things get difficult on race day, and at some point they wil, remember why you started. Remember the early mornings. Remember the long rides. Remember the sacrifices. Remember the version of yourself that thought this goal was impossible. That person would be incredibly proud of where you are today. Race day isn't about perfection. It's about Accepting what the day gives you. Adjusting to the conditions. Adapting when things don't go to plan. Accept. Adjust. Adapt. Success is having the courage to start. The Cairns Collective has already won because every one of you committed to becoming something greater than you were when this journey began. Now it's time to celebrate all the work you've done. Be present. Smile often. Thank your support crew. Soak it all in. And when the day gets hard, remember: You don't have to be perfect. You just have to keep moving forward. See you on the start line, with that Synergy Magic ✨ Erica. Xxx.

ULTRAMAN RACE WEEK IS HERE 💃 There’s a shift that happens in race week. Everything slows down a little. Not physically… mentally. You stop chasing fitness and start protecting it. You start noticing how much your systems are doing for you. You start questioning every decision, but nothing can change. It's a huge mental toll. Consistency is built through repetition, not intensity. So we all must be consistently kind to ourselves this week, too. ATHLETE HIGHLIGHTS @Tab Draper our Synergy UltraWoman!!! Not one missed session. NOT ONE. Police officer. Family. Teenagers. Full life. This is what happens when structure is applied consistently over time. Time Management × Habit Formation = Consistency You’re watching that play out exactly as it’s meant to. I am so ridiculously proud of you! You have taken the system that Synergy stands for and allowed me to implement it into your life! This queen is ready! But is UM ready for her? @Hayley Fry Queen of Kona 👑 Team Captain this week. This role carries a different kind of responsibility. You’re thinking beyond yourself. Monitoring, supporting, adapting in real time. It’s a load that doesn’t show up on a training plan. And she’s stepped into it fully. I can't wait to see her thrive in a coach role, as I know she us more than ready for this level of responsibility. Nutrition Corner 🌱 ENERGY DRINKS ☕⚡ “Is this Synergy magic or is it just caffeine?” Fair question… and honestly, a bit of both ✨ Energy drinks aren’t fuel. They don’t replace carbohydrate intake or hydration. What they can do is act as a performance aid when used deliberately. Caffeine reduces perceived effort, increases alertness, and can improve endurance performance, particularly as fatigue builds (Grgic et al., 2020; Guest et al., 2021). For ultra-endurance athletes, that mental lift late in a session or race can be valuable. Used well, it’s controlled, timed, and layered on top of solid fuelling.