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.

Big energy this week. Big volume. Big momentum. And honestly… this is where it starts to matter. WELCOME TO THE COMMUNITY A huge welcome to @Ellie Gundry @Helen Miles @Maddy Clarke and @Andrea Allam 🙌 All four of you have come in with intent. Curious. Committed. And with big goals ahead. This is exactly what this space is about. Learning, adapting, and building something bigger than just race day. 🌴CAIRNS IS 6 WEEKS OUT 🌴 We are here. The work phase. Volume is up. Fatigue is real. And this is where things can either click… or unravel. Right now is not just about physical endurance. It’s about mental endurance. ATHLETES 👇 Lean into the group. Use the threads. Ask questions. Share wins and struggles. And most importantly… start locking in your race strategy now. This means: ✅ testing nutrition under fatigue ✅ practising hydration in race-like conditions ✅ adjusting based on what your gut (literally) tells you Race day is not the time to experiment. It’s the time to execute. 🌴 CAIRNS WEEKEND PLANS 🌴 The itinerary is coming together ✅ So far we have: Saturday morning Palm Cove open water swim Breakfast after Group run later in the day This is more than just a race weekend. It’s the full Synergy experience. 💻 SKOOL VIRTUAL CATCH UP 💻 Our first virtual catch up was a huge success. Seeing faces. Hearing stories. Real conversations. This will now be a fortnightly occurrence. Bring your: Dinner Coffee Or chaos (if you’re on shifts 😂) Same energy every time. Real people, real support. ⚡ULTRAMAN IS HERE ⚡ This is getting very real. @Tab Draper @Nestor Ochoa Rivera @Roscoe Dray and myself are as ready as we’ll ever be. We also have: @Hayley Fry (Queen of Kona 👑) stepping into a coach + team captain role

Hey team 👋 and welcome to Synergy Sports Coaching! our space for connection, accountability, and consistency. Everything here is built around the Four Pillars of Synergy: 1️⃣ Time Management 2️⃣ Habit Formation 3️⃣ Nutrition 4️⃣ Work-Life Balance This community is for time-poor triathletes or any recreational athletes, chasing performance and balance. People who get the juggle of training, work, and life. To kick things off, drop a quick intro below 👇 🏊‍♀️ Your main sport or next event ⚡ One goal or habit you’re focusing on this month 📸 Optional — a photo from training or your workspace Let’s get to know each other and build some momentum together! Erica.

2 months out and I know your brain is full of questions. So let's clear them. This Tuesday night I'm going live in the community for an open floor Q&A — and nothing is off limits. Nutrition meltdowns on the run? Ask it. Pacing strategy when the heat hits? Ask it. What to actually pack in your transition bags? Ask it. That one thing keeping you up at night? Especially ask it. To get the conversation started, answer one (or all) of these below 👇 What does your race-day nutrition plan look like right now, and where do you still have doubt? What's your plan for the the bike, and how confident are you in it? Is there anything in your kit you haven't tested properly that's still nagging at you? What part of race day are you most nervous about, and why? How are you feeling about your taper — trusting the process or fighting the urge to do more? Drop your answers below before Tuesday and I'll make sure we go deep on everything that comes up. Or bring your questions fresh on the night. Either way, show up. This is the conversation that could change how your race unfolds. 🙌 Erica. X.

Happy Easter Everyone! What a week across the board, let's get into it! David has just wrapped up his first week back on the marathon program. Welcome back to the grind, David, the hardest week is always the first one, and you've ticked it off! 💪 @Damien Brown is back into the run:walk program and is embracing every phase ahead. Love the attitude, Damo, the process works when you trust it! 🌴 Cairns Cohort 🌴are ticking along beautifully. Jessie just completed her first week of Ironman volume while managing work commitments, and she absolutely nailed it. That kind of week builds more than fitness; it builds belief. @Shelby Rochford is settling into her new job and finding her rhythm again with training volume, and she even took herself to swim squad this week! 🙌 That kind of self-motivation is everything. @Gaby Stevens is on fire 🔥 her premium Infinit mix is delivering some serious results on her long bike days. When nutrition and training align, magic happens! 🌴 70.3 Cairns 🌴 @Kate Hungerford is mastering the juggle between family life and training demands, showing up every single week with everything she's got. We've worked some Synergy magic ✨ on her schedule and she's rolling. @Janelle Harding is well into her 70.3 build and is striking a brilliant balance between trainer rides and outdoor sessions. Looking strong, Nell! Ultraman World 🌎 @Tab Draper is an absolute machine. We've been fitting in some serious sessions — all around Easter and camping trips — and she even had @Janelle Harding out there supporting her. One massive week to go, Tabatha. You've got this. 🙌 @Roscoe Dray and @Nestor Ochoa Rivera are ticking along down south — congratulations to @Roscoe Dray on a huge open water swim set, what an effort! Hopefully the lads can link up with @Gaby Stevens this week and hit some hills together. 🏔️