In this issue:

Opening Hours for Mooloolaba Tri Weekend
March Specials
Team Fusion Teschner Update
Upcoming Events
Cycling Tips
Nutrition Tips – pre-race fuelling

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Opening Hours for Mooloolaba Tri Weekend

Fusion Cycles will close at midday on Saturday 28 March and will be closed on Sunday 29 March

March Specials

Book your bike in for a service in March and get a
Carbo shotz + bar FREE

PLUS

Purchase a Fusion Cycles Orca tri suit ($95), tri top ($70) or tri pants ($55)

and get a set of profile century aero bars for $99.

Bianchi D2 Triathlon bike

Cosmic elite aero wheels, vision triplus aero setup, shimano ultegra SL groupset and alloy frame. RRP $4599 Fusion Special $4299

Cycle Coaching Special

Sign up for the Apr–Jun program with Fusion Cycles Coaching and receive:
Free BRONZE bike service $69
Free custom bike fit $139
Free fitness appraisal valued at $297

Click here for more info on Fusion Cycles Coaching.

Team Fusion Teschner Update

Team Fusion Teschner have had a strong start to the year with an overall win and second in the Twilight Criterium series and podium placings at the first of the Crestmead Sizzling Summer Series Criteriums. 

Upcoming Events

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 1,8,15  Sizzling Summer Series Criterium Round 2,3,4, Crestmead.

Click here for more info

Sat 7 and Sun 8 Mar 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, 750/20/10, 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.  
Chelsie is organising a group for this ride, email Chelsie 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.


April

Sun Apr 5 Sunshine Series Round 3 MTB XC, Illinbah. 
Click here for more info.

Sun Apr 5 Geocentric Outdoors 6hr MTB Enduro, Kurwongbah. 
Click here for more info. 

Sat Apr 18 Titus 24hr MTB Team Challenge, Canungra. 6hr event also. 
Click here for more info.

Sun Apr 19 QTS Triathlon Race 6, Raby Bay.  400m swim/15km cycle/4km run or Enticer 200m swim/5km cycle/2km run. 

Click here for more info

Sun Apr 26 Sunshine Series Round 4 MTB XC, Mt Crosby. 

Contact John Travers 3378 0288 for more info.

Sun Apr 26 Geocentric Outdoors Bribie Island Multisport.  MTB/Run/Kayak/Swim. 

Click here for more info

Cycling Tips - Triathlon

On the bike leg of a triathlon, it’s a great idea to treat it like your “Fast Food” stop. Not the cheeseburger type, but the opportunity to take in food when you can coast for a moment, eat the energy bar, take on that gel so when you come to the run, you are well fuelled and ready to go.

So, how and what do you take in? Most of the “race” type fuels will come in a gel form or a bar. They are a mixture of fast release/High GI, and slow release/Low GI sugars, that keep you sustained for the period of time you are racing. The average gel will take around 20 minutes after you have eaten it before it is ready to be used as energy.

Most gels and bars are easy access with a tear away strip to make it easy to consume during a race. It’s always handy to chase a gel/bar up with a mouth full of water as you can be a little “mud mouthed” by the efforts involved in racing.

When you are coming to the end of the cycle leg, look at your cycle computer and when you have about a kilometre to go, shift into an easier gear and get those legs spinning, to keep a little fresher so that “cement” legs feeling out on the run is greatly reduced.

Adrian Booth – Cycle Coach

Nutrition Tips - pre race fuelling

With the Mooloolaba triathlon fast approaching I have focused this month on the nutrition requirements of an olympic distance triathlon.  For most competitors an olympic distance triathlon will last around 2-3hrs depending on level of athlete, prevailing winds and currents (which can be an issue at Mooloolaba) and run course. Nutrition will have a major impact on the outcome in a race of this distance. 

Pre race

There is a large body of evidence that the practice of carbohydrate loading is effective in endurance events.  This is where athlete's consume large amounts of carbohydrates to increase their energy stores prior to racing.  This is normally done by reducing training load dramatically in the 48hr before a race, while increasing carbohydrate intake dramatically.  But for most amateur triathletes the reduction in training load over the week leading into a race and maintenance of their normal moderate to high carbohydrate training diet will allow for sufficient increases in carbohydrate storage to improve performance.  

The pre race meal is highly individual.  As most triathlons start in the early hours of the morning it is important to consume something pre race but not overload the stomach and cause  gastrointestinal (GI) problems.  The pre race meal should be predominantly carbohydrate and something the athlete is familiar with.  For example there is no point having pancakes (because they are high in carbohydrate) pre race if you normally only have a slice of toast.  Stick with the slice of toast.  The loading process should have already occurred and you are really just adding in sugar to start supplying the body with carbohydrate after an overnight fast.  It may also be the case where some triathletes like to consume some type of carbohydrate and fluid source within the hour of the race start.  This is fine but suitable amounts of carbohydrate are necessary to avoid a sluggish race start caused by a sudden fall in blood sugar levels after the large intake of sugar.  Therefore if a you are thinking of consuming something immediately pre race ensure it is closer to the race start in the last 15-20 minutes and is of sufficient amounts (which will vary between individuals)

Race nutrition.

Carbohydrate

For longer races like ironman triathlons carbohydrate intakes upward of 1.5g/min have been suggested to benefit performance but in shorter races like an olympic distance triathlon this may be excessive.  Athletes need to ask themselves what opportunities are available to consume food and fluid during the race, and what wide effects will that food and fluid have (eg. GI distress). So more how little will improve my performance rather than how much is it possible to use.  With this in mind it is probably a good idea to aim at the lower end of recommendations say 30-40g/hr and opportunities when GI symptoms may be lessened (ie the bike leg.) 

Fluid

Fluid intake should be matched to individual requirements based on the duration of the race, weather conditions and opportunities to drink.  Studies have shown that consuming fluid early in the bike leg may improve run time and overall performance.  Athletes should avoid taking out large volumes of fluid on the bike if they are not going to consume them. There is no point going out on the bike leg with 2 x 1L water bottles and only drinking 500ml.  This will save weight and improve cycle leg time.  

Avoiding GI discomfort.

Gastrointestinal discomfort especially during the run leg is something triathletes often site as a reason for poor results.  It can be difficult to exercise hard while changing posture, taking in food and not get  GI symptoms.  To minimise risk triathletes should avoid eating too close to race start, pre race meals high in fat, protein and fibre, and fluids with a high osmolality (drinks that are highly concentrated). Triathletes should trial all race nutrition strategies in training multiple times before the big race as you can train your body to deal with different nutrition just the same way you can train your body to race faster.

By putting in place a good pre race meal, and ensuring you are meeting your requirements during the race (but not overdoing it) you will ensure you have sufficient fuel to race well.

Eat up the Road.

Greg Shaw
Australian Institute of Sport
Sports Dietitian

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