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February Special – Steady Rack
The Steadyrack Bike rack is a wall mount bike storage rack. It requires no heavy lifting, fits most standard bikes and is collapsible to help you save space! RRP $99.95 Fusion Special: $84.95  |
Product Review – Science in Sport Supplements - GO BAR
Science in Sport has a range of products for recovery, for energy, for performance enhancement and for hydration – all available at Fusion Cycles. Below is info about the GO Bar – for energy! “GO-Bars were created to provide a healthy, nutritious and delicious snack that’s ideal for athletes and people with active lifestyles. All the existing energy bars seemed to be made from over-processed gloop, with added synthetic vitamins in the hope of making them healthy again.
What we don't put in...
And, each bar is around 2% fat.” GO BAR RRP $3.50 |
Fusion Recycles – feature bike
Scott Sub 20 Flat Bar Road Bike |
FREE Bike Maintenance Course Sun 28 Feb, 3-4pm Course Content:
Bike Maintenance course is FREE and will be held at Fusion Cycles 68 Commercial Rd, Newstead. Click here to register by email. |
De Rosa VIP night Rescheduled 25 Feb, 6pm
De Rosa bikes are hand made in Italy by the famous Ugo De Rosa and his sons. De Rosa is launching a new King and a new Merak for 2010 and they are finally here in Australia!! Join us at 6pm on Thursday 25 February to find out what makes DeRosa such a premium brand and how the DeRosa team are pushing the boundaries to create their unique products. Click here to register now. |
Fusion Cycles Race Team 2010 Update
(from back left) Shaun O'Brien, Matt Easton, Matt Callow, Peter Thompson, Tom McPhail, Shane Bedford, Leighton Jefferson (front left) and James Mansfield (front right) will be racing for the A Grade Team Fusion Cycles this year! The team will be racing in both MTB and Road races in 2010. Upcoming races are Twilight Series at Nundah, every Wednesday night in February at 5pm and the Sizzling Summer Series at Crestmead, Feb 7 and 28. Keep an eye out for our Team Fusion Cycles B Grade and Masters riders – Jamie Mann, Dale Blackburn, Nick Pinn and Peter Allonby. |
Race Team Profile – Peter Thompson
How did you get into cycling? Why did you join the fusion race team? What bike are you riding and why? What are your cycling achievements to date? What your cycling goals are for 2010? What is the next race you are racing in? |
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The best line through a corner is from the outside to the inside back out to the outside. In other words, swing wide before the apex of the corner. The reason for this is because it "flattens out" your line through the curve. The flatter your line through the curve, the faster you can take the curve.
Cycling tips courtesy of cptips.com
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Age: 23 |
February Every Saturday Murrarie Road Cycling Criteriums from 6.45am, prize money for first 4 places. Wed 3,10,17,24 Feb HPRW Twilight Criterium Series 5pm, Albert Bishop Park, Nundah. Sat 6 and 27 Feb Summer Cup MTB races, Underwood Park. All grades, great for beginners. Sun 7 Feb Race 5 Gatorade Tri Series, Caloundra. Sun 7 and 28 Feb Race 2 and 3 of 4, Triple Play Sizzling Summer Series, Crestmead. Criterium Road races, all grades. Entries close 2 weeks prior to races. Sun Feb 14 Bribie Triathlon, Bribie Island. Short course 300/10/3. Long course 750/30/5 & 1000/30/8. Sun 28 Feb Race 6 Gatorade Tri Series, Raby Bay Fusion Cycles is a sponsor of this event and will have a mechanical stand on site for pre-race assistance.
March Every Saturday Murrarie Road Cycling Criteriums from 6.45am, prize money for first 4 places. Wed 3,10,17,24 Mar HPRW Twilight Criterium Series 5pm, Albert Bishop Park, Nundah. Sat/Sun 13-14 Mar In2Adventure Weekend Dirt Fest, Kurwongbah. Includes MTB XC racing and Tre-X offroad Triathlon. For more info click here. www.in2adventure.com.au Sun 14 Mar Ipswich Synergy Park Criterium, Mica St, Carole Park. 7am start. Sat 20 Mar Kathmandu Adventure Series, Sunshine Coast. XC MTB, Kayaking, Trail running. Sat 20 Mar FREE MTB Orienteering Race, Tingalpa. Try it out. Sun 21 Mar Summer Cup short course MTB, Race 3, Underwood. A,B,C,D grades and kids race. Fri 26-28 Mar Moololaba Triathlon Festival, Mooloolaba. 1500swim/40km ride/ 10km run. Individual and team entries are full. Sun 28 Mar Ipswich 100 Road Ride, Limestone Park, Ipswich. Sun Mar 14 Bribie Triathlon, Bribie Island. Short course 300/10/3. Long course 750/30/5 & 1000/30/8. Sun Mar 7 Kingscliff Triathlon, Kingscliff. Short course 300/8/3. Long course 1000/30/8.
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Nutrition Tips – The Nutrition Continuum
Individualising nutrition guidelines to meet YOUR requirements When you look at training nutrition information and guidelines how do you work out what is for you? As with any “guide” they are suggested starting points, not concrete intakes. With any nutrition guideline – carbohydrates, protein, fat, fluid, vitamins and minerals - you need to ask yourself a number of questions to find out where on the spectrum you sit. For instance, carbohydrate intake could be anywhere from 3-12g of carbohydrate per kg body weight per day. This is a big range of intakes so how do you work out what is right for you? What is your training age? This refers to how long have you been training? As you become more “trained” your body adapts to the training load and becomes more efficient at burning fuel and completing exercise tasks. For a well trained individual who is doing 400km per week training they will require less absolute carbohydrate to carry out this type of training than someone who has only been training for a year and is setting out to do 400km. This sounds fairly basic but often people go about it the other way restricting in the early years and overcompensating as they become more trained. What is your lean muscle mass? With elite endurance athletes most of the time they are very lean and their scale weight is very close to their lean tissue weight (weight of lean tissue minus the fat mass). Hence, when recommending nutrients per kg body weight, scale weight is appropriate. For less trained athletes who have higher body fat levels, they may need to reduce their scale weight to a more appropriate weight closer to their lean tissue weight. Basing you nutrient intake on lean tissue will allow you to more accurately calculate your actual requirements and not over estimate it by adding in metabolic fat tissue weight. What is your gender? We have covered this in the December newsletter but it is important to reiterate here. Males and females have different fuel usage during exercise. Females have the capabilities of using more fat as an energy source during exercise than males do. This means that females are more efficient utilisers of fuel during exercise and need to dial themselves to the lower end of the guidelines compared to males. What are the environmental conditions? Training in the heat not only increases your fluid requirements, it also increases your carbohydrate usage. This means in the middle of summer the same training session will burn more carbohydrate than in winter. You will need to consume more fluid as well to help control the rise in your core temperature. Training at altitude also increases the requirements for carbohydrate and fluid compared to training at sea level. So depending on what environmental conditions you find yourself in you will need to adjust the guidelines to suit. Greg Shaw
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