22d • 👋 General discussion
Better Late than Never Newsletter ✨
Big energy this week. Big volume. Big momentum.
And honestly… this is where it starts to matter.
WELCOME TO THE COMMUNITY
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.
We also have:
(Queen of Kona 👑) stepping into a coach + team captain role
anelle supporting Tabatha and bringing that Synergy crew energy
This is what Synergy looks like in action.
Athletes becoming leaders. Community becoming team.
🌞SUNSHINE COAST 70.3 IS COMING FAST 🌊
It always sneaks up.
We’ll be launching a dedicated Skool thread for this cohort just like Cairns.
And another welcome to Maddy stepping into this build 🙌
NUTRITION TIP 🍑 DRIED MANGO & CARB DELIVERY
Dried mango is one of the simplest ways to level up your fuelling strategy.
Why it works:
High carbohydrate density
Easy to carry and portion
Lower fibre than fresh fruit
→ more gut-friendly mid-session
Naturally provides multiple transportable carbohydrates
Your body uses different transporters:
SGLT1 → glucose
GLUT5 → fructose
When both are used together, total carbohydrate absorption increases, allowing athletes to tolerate and utilise 90g+ per hour, and in some cases higher with training.
This is critical for long-course racing and Ultraman-style demands.
Where dried mango fits:
A natural glucose + fructose source
A break from liquid-only fuelling
A practical solid option for long rides
How to use it:
Pair with fluids for absorption
Trial in long sessions, not race day
Layer into your current plan, not replace it
References (APA 7):
Podlogar, T., & Wallis, G. A. (2022). New horizons in carbohydrate research and application for endurance athletes. Sports Medicine, 52(Suppl 1), 5–23. https://doi.org/10.1007/s40279-021-01578-3�
Stellingwerff, T., Cox, G. R., & Burke, L. M. (2021). Nutrition for endurance sport: Marathon, triathlon, and road cycling. Journal of Sports Sciences, 39(Suppl 1), S75–S87. https://doi.org/10.1080/02640414.2021.1873441�
Jeukendrup, A. E. (2017). Training the gut for athletes. Sports Medicine, 47(Suppl 1), 101–110. https://doi.org/10.1007/s40279-017-0690-6�
COACH TIP 🧠 SHIFT WORK CHANGES THE RULES
Most training advice is built for a 9–5 life.
That is not your reality.
Shift work brings:
❌Accumulated fatigue from nights
❌Disrupted sleep cycles
❌Reduced recovery windows
❌Increased cognitive load
So trying to “just be more disciplined” will fail.
This is where the Synergy equation comes in:
Time Management × Habit Formation = Consistency
Not motivation.
Not willpower.
Systems.
Because when fatigue is high, your brain defaults to the easiest option.
If your week isn’t structured:
→ sessions get skipped
→ nutrition falls apart
→ stress increases
Instead:
✅Time box your week in advance
✅Anchor training around energy, not the clock
✅Reduce decisions before they happen
Inside Skool, there is a time boxing walkthrough video.
If you haven’t watched it yet, start there.
That one system alone will:
Reduce cognitive load
Create clarity in your week
Make training actually executable
And if you want the full framework, this is exactly what the 2-Hour Reset builds.
Not more work.
Just better structure.
I’ve worked shift work while training for three Ultraman events and an Ultra 355.
There were weeks where nothing lined up perfectly.
Sleep was broken.
Sessions had to move.
The difference wasn’t motivation.
It was having a system to fall back on.
Time management isn’t optional in this space.
Have an amazing Week everyone!
Erica x.
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Better Late than Never Newsletter ✨
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Triathlon coaching that blends connection, accountability, and balance for time-poor endurance athletes
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