click here if you cannot view this email
top
Fusion Lewsletter October 2008

In this issue:

February Specials

Reminder: FREE Bike Maintenance Workshop 19 February 6-7pm

Launch of Fusion Cycles Coaching for Performance

Internet Shopping - weighing up the bargains

Upcoming Events

Cycling Tips - Pilates to improve your cycling

Nutrition Tips - hydration

We would really appreciate your feedback on our e-news.

Please click here to let us know of things you like, don’t like, improvements, suggestions…….. it would be great to hear from you!

February Specials - Bike Special

Orbea Onix Dama Ladies Road Bike

scott spark 50

New for 2009, this bike has been carefully created with every female requirement at the forefront of thought. The Dama combines the technology of the Onix with the geometry of the Orbea Diva frame and features women’s specific short reach levers, ladies bar and stem and Terry Butterfly Saddle. The Orbea Onix Dama oozes european style. Available in Pearl, White/Pink and Ice Blue.

RRP: $3499 Fusion Special: $2999

Do you get a sore neck, shoulders, lower back or hands when you cycle? You may not be correctly positioned on your bike. Book in for a CUSTOM BIKE FIT in February and pay only $99! normally $139.

end

Reminder: FREE Bike Maintenance Workshop Thursday 19 February 6-7pm

 

The workshop will cover:

  • How to change a flat tyre and tips to do it fast
  • What to do to maintain your bike after riding in the wet
  • General maintenance to prolong the life of your bike parts
  • Bike servicing – how often, what your bike will need

Bike Maintenance course is FREE and will be held at Fusion Cycles, shop 2, 53 Commercial Rd, Newstead. If you haven’t already registered, Click here to register by email.


end

Launch of Fusion Cycles Coaching for Performance

 

Keen to take your cycling to the next level? Fusion Cycles is now offering cycling coaching courses. Head Coach Adrian Booth – Elite cyclist and Cycle Coach, former Personal Trainer and past winner of Goondiwindi Hell of the West Triathlon – will be launching the coaching courses for 2009.

 

Fusion Cycles Coaching for Performance will incorporate:

  • Circuit based sessions to develop technical competence and confidence
  • Specific, Measured, Assessable, Reliable Training methods (SMART)
  • Brick Sessions and Run sessions for triathletes
  • Programs designed for the corporate athlete looking to optimise their time and radically improve their results
  • On going technical support from in store Fusion Cycles

A personalised program will be developed for each participant in the course depending on the specific goals and fitness level of the individual.

 

The program will include three coached sessions per week as part of a group and detailed individual sessions for the participant to undertake on their own.

 

Fusion Cycling coaching will conduct two 12 week courses in 2009 with a goal event at the end of each course.

 

Course 1 April - June 2009
Goal Event: June road race

 

Course 2 August – October 2009
Goal Event: Noosa Triathlon/November criterium

 

In preparation for these courses, is a Leadup program:

 

1-31 March - base training. This program will consist of 3 training rides per week, focusing on technique and building a solid base.

Come along to an introduction to Fusion Cycles Coaching for Performance on Thursday 19th February at 6pm, just prior to the Bike Maintenance Workshop. Click here to email Adrian for more info.


end

Internet Shopping – weighing up the bargains

Increasingly, we are experiencing challenges with internet shoppers who expect Fusion Cycles to return bike equipment bought over the internet.

We have commitments from our suppliers to replace and repair equipment purchased from them and our suppliers will honour a warranty, provided the installation is conducted by one of our expert team. Our suppliers will not warrant/replace or repair equipment purchased over the internet.

 

We are happy to install and repair equipment purchased over the internet but it will be at full workshop chargeout rates compared with free installation and warranty repairs when equipment is purchased instore.

 

Below is a comparison of the costs and benefits of purchasing a groupset from Fusion Cycles versus an internet purchase.

Example product: Groupset Campagnolo Chorus

 
Fusion Cycles purchase
internet purchase
Puchase cost
$1750
$1350
Installation
FREE
$300
Post Installation Service
FREE
$60
Repair due to equipment failing
FREE
$100-$800
Total cost
$1750 $1810
$2510

(this is an example only and exact costs will depend on the repairs required)

end

Upcoming Events

February

Every Saturday
Murrarie Road Cycling Criteriums from 6.45am, prize money for first 4 places.
Click here for more info.

Every Sunday
Gold Coast Road Racing from 7am. All Welcome.
Click here for more info.

Tue 3,10, 17 Feb
Wynnum Redlands Cycling Club Track racing. 7pm
Contact Billy billy56@bigpond.net.au for more info.

Wed 5 Feb
Bank of Queensland Twilight Criterium Series, Category 3 racing from 5pm at Albert Bishop Park, Nundah. Click here for more info.

Sat 7 Feb
Hamilton Wheelers Criterium, Category 3 racing at Albert Bishop Park, Nundah. All grades, start at 7am. click here for more info.

Sat 7 Feb
Oakey 2 Day Criterium (Sat 3pm) Kermesse (Sun 8am) event, Toowoomba Cycling Club. Elite, Masters, Women’s and U19 races.
Click here for more info.

Sat 7 and Sun 8 Feb
Ay Up Dusk till Dawn MTB Race, Cunungra, Race starts at 7pm Sat till 7am Sun.
Click here fore more info.

Sun 8 Feb
Queensland Triathlon Series Race 5 400m swim/15km cycle/4km run or NAB Enticer 200m swim/5km cycle/2km run, Caloundra.
Click here
for more info

Sun 15 Feb
Bribie Island Triathlon Series Race 3, 300m swim/13km cycle/3km run or 1000m swim/28km cycle/8km run, Bribie Island.
Click here for more info.

Sun 15 Feb
Ipswich Cycling Club, Synergy Park Criterium, Carole Park. 7am, all welcome.
Click here
for more info.

Sun 15 Feb
Summer Cup MTB Race, Round 3, Underwwood Rd, Priestdale.
Click here for more info.

 

Sun 22 Feb
MTB XC Sunshine Series Race 1, Mt Cotton.
Click here for more info.

 

Sun 22 Feb
Sizzling Summer Series Criterium Rd 1, Creastmead.
Contact Logan Cycling Club 0403537110

 

March


Every Saturday
Murrarie Road Cycling Criteriums from 6.45am, prize money for first 4 places.
Click here for more info.


Every Sunday
Gold Coast Road Racing from 7am. All Welcome.
Click here for more info.


Every Saturday
Category 3 Road Racing 2pm, Murwillumbah.
Click here
for more info.


Sun Mar 1
Round 4 Summer XC MTB Cup, Illinbah. 8.30am start.
Click here for more info.


Sun Mar 1
Gold Coast Luke Harrop Memorial Triathlon, Sprint distance 750/20/5 enticer event also available.
Click here for more info.


Sunday, Mar 1, 2009 at 9am
Incline Inferno 6hr MTB Enduro Race 1, Old Hidden Vale, Grandchester.
Click here for more info.


Sun Mar 1,8,15
Sizzling Summer Series Criterium Rd 2,3,4, Creastmead.
Contact Logan Cycling Club 0403537110


Sat 7 Mar and 8 Mar, 9am
Weekend Dirt Fest, Kurwongbah 40km Solo XC MTB race, 6km Cross Country Trail Run, Open Dirt Crit, 2km Fun Run, Invitational Dirt Crit, Salomon Tre-X Off Road Triathlon Championships, incorporating the Queensland Off Road Triathlon Championships:
Click here for more info.


Sun 15 Mar
Bribie Island Triathlon, 750/20/5, 300/13/3.

Click here for more info.


Sun 15 Mar

Sunshine Series XC MTB race Round 2, Karingal.

Click here for more info.


Sat Mar 21

Bike Week Criterium and Seminar, Nundah.

Click here for more info.


Sun 22 Mar

MTB Orienteering Come and Try Event, Petrie.

Click here for more info.


Sun 22 Mar

MTB Social Ride, Daisy Hill. Social day of riding with friendly people organised by the Gold Coast MTB Club.

Contact Chris - 5596 4363


Sun Mar 22 BDO Kendalls Brisbane Coot-tha Challenge and Great Brisbane Bike Ride. 6am at Southbank Cultural Forecourt, 70km including 2.3km timed climb up Mt Coot-tha.

Click here for more info.


Sat 28 Mar

Mooloolaba Cycling Grand Prix, 4pm.

Click here for more info


Sun 29 Mar

Mooloolaba Triathlon Olympic distance, 1500 swim/40km ride/10km run.

Click here for more info.


Sunday, Mar 29, 2009 at 9am

Incline Inferno 6hr MTB Enduro Race 2, Old Hidden Vale, Grandchester.

Click here for more info.


Sun Mar 29

Mt Cotton Kermesse Event, Mt Cotton.

Contact Wynnum Redlands Cycle Club 0402 412 480.

Cycling Tips - Pilates to Improve Your Cycling

If you want to ride faster, for longer and without getting tired or sore through your back, then Pilates can help.

Some of the benefits of Pilates specific to cyclists and triathletes are:

  • Core strength and pelvic stability to improve balance on the bike, improved power output and cadence and cycling technique.
  • Flexibility through the pelvic muscles, back and legs for injury prevention
  • Muscle balance to prevent injuries and improve cycling technique and endurance.
  • Strength in the upper body and faster recovery of muscles.

The Pilates Studio New Farm is offering cycle specific allegro classes on a Thursday evening (other times will be available as required) and Matwork classes 7am Monday and Wednesday mornings.


Phone 3358 3915 to book in for your first class. Bring in your Fusion Cycles card to receive a complimentary water bottle with your first class.

 

The Pilates Studio New Farm, 38 Helen St, Teneriffe & 3/154 Merthyr Rd, New Farm
http://www.pilates-studio.com.au



end

Nutrition Tips - Hydration

Although sometimes over emphasised, especially in endurance racing in cooler climates, hydration is an essential part of training and race performance that can have a big impact on the body's ability to perform at 100%.

Why is hydration important?
In a nut shell as you begin to exercise your body produces energy and as a by-product you produce heat. To maintain homeostasis (the balance in the body) your body needs to cool itself so that heat production doesn't continue to elevate above 40C. To do this the body starts to produce sweat as a means of cooling via evaporation. In a humid environment this mode of evaporative cooling may not work too well and lead to poor cooling of the body. A major component of sweat is water and hence as intensity and duration increases so too does heat production and hence sweat loss.

As sweat loss increases, fluid volumes in the body and the ability to maintain homeostasis decreases, meaning that the body has to regulate intensity and duration or eventually it will venture outside of its physiological limits and cease to exist. This is extreme but what the body is very good at, is stopping itself from ceasing to exist. So as the body loses homeostasis it starts slowing down or reducing physiological output and as a consequence you slow down or are forced to stop.

How much fluid do I need to maintain performance?
Fluid requirements are highly variable. This means that you need to calculate your own individual fluid losses. It is possible now to calculate your sweat sodium losses as well. (See your local sports dietitian for information).

Simple but relatively accurate measures of fluid losses can be achieved through the use of a set of bathroom scales. Measure body weight pre training and post training in as little clothes as possible and dried down. Calculate how much food and fluid you consumed during the time between weigh in’s. Add that intake to your losses and you will have an estimate of you losses over the period. You may need to estimate fluid lost through urine if you have been to the toilet multiple times during the session. This then needs to be translated back into a fluid replacement plan that can be used in both training and competition. (see your local sports dietitian who can assist with this)

Can you cool the body to prolong performance?
The rise of core body temperature is the thing that affects and ultimately ends performance; so can you cool the body to start exercise at a lower body temperature giving you more scope for rises? The answer to this is Yes. Previously people have looked at ways of cooling the body before and during exercise via ice baths, long exposure to cool water, ice vests and very cool air. All of these have been effective but recently scientists have been looking at cool drinks and ice slushies as ways of cooling the body while also replacing or ingesting fluid prior to exercise. An ice slushy is effective in cooling the body by as much as .5C in suitable volumes. This has led to athletes using slushies in conjunction with other cooling methods (ice towels) before major international events to improve performance. These are simple and very effective ways of prolonging performance that anyone can do.

So when you head out in the heat ensure you are prepared and you have thought ahead about what your hydration and cooling needs may be.


Eat up the Road.

Greg Shaw
Australian Institute of Sport
Sports Dietitian

end

To unsubscribe to this newsletter, please click here

Fusion Lewsletter October 2008
bottom