Synergy Weekly Newsletter 🎉 · Synergy Triathlon Community

Erica Riley

Mar 29 (edited) • 👋 General discussion

Synergy Weekly Newsletter 🎉

Another big week across the Synergy community and it is clear the momentum is building across all groups.

Training volume is increasing, standards are rising and most importantly, athletes are continuing to show up.

Remember:

Time Management × Habit Formation = Consistency

This is the phase where consistency matters most.

Community Welcome 👋

A big welcome back to David, who is now on the home stretch towards the Gold Coast Marathon.

His first marathon with Synergy was a sub 3 in Sydney, and we are excited to see what this next build produces.

Also a warm welcome to

@Brianna Sannwald

who has joined the Skool community as she prepares for her first Half Marathon later this year.

And welcome back to

@Ben Shepherd

who shook off the cobwebs at Geelong 70.3 with a killer race. Great to see you back out there.

Community matters! Jump in, connect and support each other.

Athlete Achievement 🎉

A standout performance this week.

@Janelle Harding

had an incredible 10 km run at Run Army on Sunday, running at paces that exceeded her current expectations.

More importantly, she is enjoying the process, which is where the real progress happens.

That is the Synergy Magic ✨

Cairns Collective 🌴

The Cairns group is now well and truly into build phase.

• Long rides approaching 5 hours

• Swims pushing well over 3 km

• Long runs increasing in both duration and demand

You are all handling the volume beautifully.

Now the focus shifts:

✅ Test your nutrition. Test your recovery.

On the bike, nutrition is relatively simple — it’s in a bottle. But on the run?

This is where athletes come undone.

Start asking yourself:

• What will I carry?

• Flasks? Gels?

• What sits well at pace?

• What works when fatigued?

Do not leave this until race day!

Ultraman World 🌎

This is the grind phase

Ultraman training is well and truly ramping.

Between

@Tab Draper

@Nestor Ochoa Rivera

@Roscoe Dray

and myself, we are now consistently hitting 28–30+ hour weeks.

This is where the work gets gritty.

This is where fatigue accumulates.

This is where inflammation peaks.

And this is where the 1% behaviours matter most.

Do not neglect:

• Recovery

• Strength work

• Nutrition

• Sleep

• Support systems

And importantly, use your team.

Vent frustrations. Talk things through. Do not carry it alone into race day. Just ask

@Hayley Fry

who is truely stepping into TC mode 💯

Speaking of Ultraman. Ironman Cairns Athletes: All of the above Synergy Athletes will love someone to talk to running on day three - and long runs that are split before your event actually works out perfectly time wise!! Please reach out if you want to make your long run a Monday and with the excitement of seeing the UM finish shoot!

Nutrition Tip of the Week 🌱

🎉 New Synergy Affiliates 🎉

Some exciting additions to the Synergy ecosystem.

I Am Grounded Bars

These are a great option when you need real food during longer sessions.

They provide a mix of:

• carbohydrates

• healthy fats

• a small caffeine hit

Perfect for those sessions where gels alone are not enough, or when you want something more solid.

You can use the code:

SYNERGY20