From Start to Finish

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1 A p r i l E d i t i o n From Start to Finish Volume 2 Issue 4 April 2012 Make the most of your opportunities. Well my friends, what a super busy month of March Multisport Gold has had! From race preparations, horrible weather to a photo shoot with Australian Triathlons superstar Brad Kahlefeldt. All great sessions that have brought many laugh & smiles to those who have been involved. For me, there are standout 2 highlights this month. The first was the last 1/2 hour at the MS Swimathon. The morning swimmers had returned, Kylie & Mary had stayed on to support.and we all jumped back into that pool in the cold, the dark & the rain. We gave it our all, as a team, not wanting to let each other tunity to create a very special team building atmosphere for your team, Multisport Gold. The other highlight, for me as coach, was the fun had at track the week before Mooloolaba. The running track was soaked from a few days of rain, it was muddy & messy. But, everyone had a blast, we laughed, had great fun & you all got so dirty, it was hilarious. (Sorry to those back home who had to wash the run gear!) It is simple moments like these, making the most of opportunities, both enjoyable & perhaps not so enjoyable, and being able to share them with our squad mates. down. An opportunity you might It is the bond which makes us who we think?????...yes, it was an opportunity. A opportunity to show our support for a great community event, but an oppor- are. The opportunities we grasp and make the most of the opportunities which make us want to come back for more. MS Swimathon Perhaps it was a sign of things to come..every one take their marks.go.team Gold wasn t ready, no swimmer, no cap or goggles, just an empty Lane 3! However we were laughing & cheering Tara as she struggled to get her swim gear on!!! Yes, the sign of the great fun we were to experience on the day, and well into the cold, dark & wet night! Our A Team, consisting on Trev, Kath, Kim, Tara & instant stand-in, Coach Alli. The A Team started out with great enthusiasm...lots of laugh from Kath & Kiommy. Off to a cracking start, Tara & Trev blitzed the opposition, style, grace & finesse saw them take out a huge lead within the first few hours! After 4 hours of gazing at a black line, a tired but satisfied Team A handed over the reins to the 2nd group, the Lets Have Fun Team.comprising of Kylie, Mary, Helen, Stewie, Berlinda, and Carol the Subby! Well, we thought the A Team was flying.well, these gals & Stewie was let loose and off they went. Looking at some of the photos, looks more like Club Gold, smiles, laughter & good looks, but I tell you, this team certainly backed up the awesome start by the A Team. Move on over The Lets Have Fun Team...here comes the Bring It Home Team. Super stars Michael & Nathan headed the team, closely followed by another super fish in Wendy. David, and yes, Coach Alli rounding out the 5. Our cheer squad of Kylie & Mary, glass of vino & sea salt chippies in hand ensured the atmosphere was funny & light hearted, but still as competitive as the other 2 teams. The last hour of the race, lets just say will go down as memorable! From being freezing cold, to tired arms, to amazing dives, and even delicious late evening snacks (thanks Wendy!). Team Gold, hold your heads high, be proud of your efforts as individuals and as a team. Thank you all for your time in making this event one to remember!

2 Monthly Gu What a huge weekend of racing on the 24-25th March. Not only was The Australian Olympic Distance Champs on in Mooloolaba, but 1st Melbourne Ironman. Congratulations to everyone who participated in these events, awesome efforts by everyone! Mooloolaba is an awesome race, next year I would like to get organised & book some accommodation close the race precinct, perhaps a few rooms in a hotel would be a great way for us all to get together before & after the race! Great results everyone, here is a list of our results. Michael Sub 40 min run...top 7% in his age group of over 300 men...well done :-) Matt , his 2nd Olympic Distance race! David , only JUST beat Wendy. Wendy you are catching him Wendy Gary even with a drafting penalty (who could he draft off???) 10th in his age group. First ever Olympic distance race AWESOME Berlinda had a sizzling ride in the teams cycle Baked Buns of Tara & Dave.what a team , with 3 strong disciplines. Fury Little Balls! 3 cups pitted dates ¾ cups of almonds 1 tbsp honey 1 teaspoon cardamom Coconut desiccated Throw all ingredients, with the exception of the coconut into food processor. Pulse until all mixed up. Roll into little balls if you are delicate, or big balls if you are not. Toss in coconut. Refrigerate. Could it be any easier? Delicious.. For Sale Inside this issue: MS Swimathon 1 Monthly Gu 2 Fury Little Balls 2 For Sale 2 Tri Big for Little Hearts 3 Athlete of the Month 3 Sponsor Pages 4 Time to Relax 5 Caption these photos 5 Easter Training 5 From the Office 6 Social Events 6 Fee structure 6 ~ 2 Continental Triathlon Tyres, handmade in Germany SIZE:650x23c. Brand new in Box. Contact Coach Alli for further details. ~ ~ Scott TT bike, brand new frame. Running gear & race wheels are only 1 Ironman old.hardly used. Running gear SRAM Red, brake levers & handle bars Profile, full carbon, front & rear hubs & spokes all DT Swiss. Size Small. If you want an awesome bike that will go very fast, this is the one for you. Contact Coach Alli for further details. ~ ~ TREK Madone 3.1 (2011). Bike size 58cm, with shimano 105 (11-28). It has SRAM Apex compact crank and full carbon. This bike, trust me, is in inoculate condition, hardly ridden and looks brand new. It also comes with a Polar CS200 computer. This bike will not last long, so be quick to grab a totally amazing bike! Contact Coach Alli for further details Page 2 Fro m Start to Fin ish

3 Tri Big for Little Hearts precioushearts.com.au Multisport Gold is a very proud supporter of Precious Hearts, a charity organisation which raises money & awareness of Congenital Heart Disease (CHD) in babies & children by donating Age Appropriate Care Packages to kids recovering from Heart Surgery at The Mater in Brisbane & Westmead Kids in Sydney. Squad sponsor Dr Matt Davidson from Hope Island Chiro will be there with all his gear for a post event rub down, giving everyone the opportunity to experience his healing hands! There will be raffles for ON,s runners as well as sports gear.. We will kick off the morning with a some short, sharp racing, getting that heart rate up! Then an Enduro format for all those Long Course Specialists!!! Once all the hard work is done, enjoy a sausage sizzle for breakfast, fresh fruit & muffins. Bring your friends & family down & get behind this great organisation & have a memorable, fun filled morning! Where: Paradise Point Lagoon 6am start. Bring along your swim & run gear, as well as your wind trainers. Date: Sunday 15th April Cost: $5 p/p directly to Precious Hearts & Gold Coin donation to The Kitty. Athlete of the Month..Everyone s Favourite...Trevor Trev, is a self-confessed Triathlon tragic! He loves the sport and the people who participate in it, changing their lives for the better. He has always supported his friends competing in all manner of races, and gets a real buzz, watching people have a go. He is always the joker, making people laugh and re-motivating them out on the course, and not to mention at training as well! Trev started Triathlon at the age of 25 in Canberra at the National Capital Tri, in It was a sprint distance, and that was where the love affair began. Shortly after his third triathlon, Trev lost motivation, and put on just over 30kg! In November 1997, the passion returned, and the first sprint distance triathlon was , carrying just on 100kg, there was to be no sprinting that day. He knew if he was to continue in the sport comfortably, he would have to drop 30kg. So for the next 18 months, he concentrated on his nutrition and training. He qualified for Ironman by completing the half-ironman in Forster 2000, it was his best race ever. He completed his first Ironman event in April 2001 in Forster, with a few injuries making the journey a challenge. His next big goal is to qualify for Worlds to be held in London, He has been training for the past year, finding new ways to deal with his injuries and is now looking very fit & fast! London, look out, Trev is on his way! ## A special thanks to Kath!! I would like to also thank Trev for his enthusiasm & dedication to Multisport Gold since our first session! Thanks Trev :-) Vo lu me 2 Is sue 4 Page 3

4 JUST RIDE, ON s RUNNING, HOPE ISLAND CHIROPRACTIC Please get behind our sponsors & support them. We are extremely fortunate to have such reputable sponsors in partnership with Multisport Gold, so lets show them how much we appreciate their support by supporting HOPE ISLAND CHIROPRACTIC, JUST RIDE Nerang & ON-RUNNING. Just Ride Nerang Just Ride is a newly located Bike Store at Nerang. Kylie, Mark & the team offer exceptional, personalised attention that is one of the highest regarded in the business. Formally Nerang Mountain Bike Centre, the team now specialise in road bikes as well as mountain bikes. So for all your servicing, parts, bits n pieces, look no further than our great friends & sponsors at Just Ride, located at 15 Price Street Nerang, Phone On-Running The On-Running shoe is surprisingly simple, yet highly functional cushioning element: A piece of circular rubber, which absorbs both the vertical and the horizontal impact. As the foot hits the ground with forward momentum, the CloudTec element folds back, effectively allowing the foot to glide to a softer halt. After landing, the element is compressed by the weight of the runner, locks together and is fully firm for the push-off. Our running shoe sponsor ON-Running has been very generous in offering us a discount of 10% on each pair of shoes, as well as free shipping. If you want to run fast, do like many of us have done, get your pair of ON s today. Contact Coach Alli to start running on clouds. Hope Island Chiropractic Centre Have a niggle? Need some treatment for an injury? Then look no further than Hope Island Chiropractic. Dr Matthew Davidson & his team from Hope Island Chiropractic are here to help! They are committed to helping the public aware of safety & efficiency of chiropractic services & that good health is a matter of choice not chance. Dr Matthew Davidson (Chiropractic) is the founder & Director, & has many, many years of study behind him to ensure he offers the best service to his clients. He is currently Queensland s only full body certified ART (Active Release Technique ) Ironman Provider. Dr Davidson s skill has enabled him to work with some of the worlds best triathletes both here & Hawaii Ironman World Championships for numerous years. The team is located at Hope Island, 2/65 Crescent Avenue. Conveniently open 6 days, call them on to make your booking, check out their website at

5 Time to relax.. Sunday afternoons are great to catchup with friends & just chillin out. So why not get together for some lunch, an ale or two, no doubt lots of laughs, enjoy the great atmosphere of the live band & the view of the marina. Join in for a very relaxed afternoon with your squad mates. There is a jumping castle to keep the kids occupied, so they are more than welcome to come along too! Where: Harrigans Irish Pub, Calypso Bay. Time: 12.30pm till whenever! When: Sunday 1st April Caption these Photo s Squad Kit... Great news everyone.i have placed an order for squad polo shirts! These shirts are of excellent quality, black & teal in colour, in all sizes for men & women. The polos will be ready in time for Luke Harrop Triathlon, so get behind your squad, purchase a Polo & make ourselves seen & known at our local races. I also have 5 visors up for grabs. These little beauties won t last long, proud to display our sponsors On s & MSGold together on the visors. Cost per polo is $35, & Visors are $10 each Contact Coach Alli to grab one or both of these hot items. Boys being boys, had to be competitive in the last 15 mins of the swimathon & decided to have a race diving competition. This was the result of one of the hilarious highlights of the event. Even from the other end of the 50m pool, we could clearly see it was a classic moment in time. This photo, however, needs a caption. Send me your funniest caption for this photo, The winner of the funniest caption will have the opportunity to be Swim Coach for 1 morning..perfect opportunity for revenge!!!!!??? Easter training schedule Please note the following sessions over the Easter break. After that cute little bunny has delivered all those calories wrapped in coloured foil, you might want to make it to a session or two...or three! Good Friday Fridays are recovery day, so there is no planned sessions as usual. Easter Saturday-Open water swimming will still be on, 3.30pm Jabiru Island Easter Sunday-Long Ride. Meeting at Maccas Hope Island. Distances & routes TBA Easter Monday-CAAC is closed so you can enjoy a sleep in! Therefore, we will have a swim at Southport Pool at 9.00am Have a sleep in then join us for a swim in a 50m pool!!!!!!

6 One of the most common questions I get asked about is nutrition. It is such an interesting, complex and important element of our sport. We need to think of our bodies as cars, would you put cheap, dodgy petrol into your car, hoping it still ran OK? NO. So why would you put fuel into your body hoping it would run at peak performance consistently? Research as clearly shown that the sooner an athlete replenishes fluids & glycogen levels post training, the faster the recovery process is. Try to eat within 30 mins of finishing a session. This might include: weetbix, porridge, banana, yoghurt or sports drink. If you have a big session in the morning, try a high protein snack later in the evening, natural Greek yoghurt with pure maple syrup is delicious, or a glass of sustagen sport. For a high carb snack before a tough 90min+ morning session, how about banana & honey on toast at least 1 hour before hand. In the Spirit of Sport Look after your machine eat only good quality food, avoid animal & saturated fats where possible. No matter how hard you are training, if you are not refuelling correctly, your performance will not be at its best. ~ Dream Big ~ Signing off, Social Events for 2012 Coach Alli 1st April Family afternoon at Harrigans Drift Inn Irish Pub, 12.30pm 15 April Tri Big for Little Hearts. Support Multisport Gold s Charity organisation! 22nd April 6th May Luke Harrop Triathlon. Final race in the Gatorade series Byron Bay Ocean Swim. More details to follow Fee Structure $5 Casual Visit Must be paid per session. (Unless otherwise arranged.) $120 Monthly Unlimited sessions and includes weekly personalised training program. Monthly training programs is the best way to ensure maximum performance on time available. Paid monthly $50 or $90 Session passes for either 10 or 20 visits respectively. For regular updates on what is happening within Multisport Gold, check out our page on Facebook. If there is any cancellations due to weather or last minute reminders for various sessions, all notifications will be posted the Multisport Gold Home page.