In this issue:

March Specials – San Marco Saddles 10% Off, De Rosa Idol 2009
Fusion Recycles – Fat Possum MTB
Product Review – Bianchi Infinito
Fusion Recycles Trade-ins Available Now
Fusion newsbites on Website – group rides, weather, races and more
Ladies Cycling Coaching – Nicci Heath
Fusion Cycles Race Team Update
Internet Shopping – Weighing up the bargains
Bike Route – Griffith Uni and Mt Gravatt Hill 40km loop
Cycling Tips – Core Strength
Upcoming Events
Nutrition Tips – Protein

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!

March Specials – 10% off San Marco Saddles

Regale Racing Team RRP: $299.00 Fusion Special: $269.10

Aspide Glamour Ladies RRP: $249.95 Fusion Special: $224.96

Rolls RRP: $179.95 Fusion Special: $161.96

Fusion Recycles Special

Gary Fisher Fat Possum LX (Large) MTB

With its upright geometry and five-plus inches of travel in front and rear, this bike is Lounge Chair comfortable. But the Possum's cushiness doesn't detract from all-mountain performance. Charge nimbly down the winding tracks at “Cootha”, then climb out like your on a cross country bike thanks to the rear linkage's forged pivot assembly and a tubular swingarm that provides excellent rear-wheel tracking.

Price: $1899

Product Review – Bianchi Infinito

Fusion Recycles Trade-ins Available Now

More and more people are selling their bikes through Fusion Recycles because:

1. It takes the hassle out of selling a bike
   No random people visiting your house, no phone calls late at night, no negotiating.
2. You get a higher price than selling it on the internet
   Buyers are prepared to pay more when they buy instore because they get 3 months free servicing, a professional bike fit, a guarantee that the bike has been thoroughly assessed by one of our mechanics and the convenience of a range of payment options.
3. Your bike sells fast
   Fusion Recycles turns over 90% of its bikes in 1 month, some in as little as half a day!

And now, Fusion Recycles is offering tradein options for 2nd hand bikes.  Bring your bike in for an appraisal and we will let you know the trade in amount. (NP. 2nd hand bikes must be in good working order and Fusion Recycles may refuse a tradein at its discretion.)

Fusion newsbites on Website – group rides, weather, races and more….

Checkout the Fusion homepage for newsbites about routes for group rides, race info, shop opening hours and events.  www.fusioncycles.com.au

Ladies Cycling Coaching – Nicci Heath

Nicci provides individualised coaching for cyclists and specialises in ladies coaching.  Nicci focuses on building confidence, working on technique and developing a range of skills.  Sessions are available for all levels of rider.

One on One: 60-90min = $70 per session or block of 4 sessions= $240
Two people = 60-90 min = $100 or block of 4 = $360
Lunchtime group bookings package (minimum 4 riders)= $30 per person or block of 4 sessions= $25 per person

Availability for coaching: 9am-2pm Monday-Friday.  Please contact Nicci for availability.  Mobile: 0412 361 600  Email: niccih@tpg.com.au

Fusion Cycles Race Team 2010 Update

Recent Race results for Fusion Race Team:

Well done team!

Image: James Mansfield racing at Oakey 2 day, February 13-14

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

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

Bike Route – Griffith Uni and Mt Gravatt Hill 40km loop

The outbound trip of this ride is predominantly on main roads.  We recommend doing this ride early morning to avoid heavy traffic.

From Fusion Cycles, continue towards Teneriffe on Commercial Rd and take the third right into Chermside St, then immediately right into Kent St.  Follow Kent St right to the end where it meets the bike track at Bowen Terrace, turn right onto the bike track and follow the track up onto the Storey Bridge.  Once over the Storey Bridge, join onto Main St and ride straight along until just after the Gabba, veer left onto Logan Rd.  From there, please click on the below link to see a bikely map of the route.  

http://www.bikely.com/maps/bike-path/Griffith-Uni-MtG-30km-loop

Cycling Tips – core strength  

Having stiff segments to transfer force, is a given in engineering. You don’t hit a tennis ball with a rubber racquet: the ball wouldn’t go anywhere. Our bodies are no different. If the middle segment of the body, “the core”, is soft, weak, and floppy, there is no way that forces can be transferred efficiently between the upper and lower body. Thus movements like running, cycling, and jumping become much less efficient, and force is wasted. Having a strong core is therefore essential, and why trainers make such a big deal of it.

What does training for core strength involve? Core refers to the abdominal, lower back and gluteus muscles. Therefore core training refers to strengthening these muscles. A variety of movements including ones which isolate the core musculature, like crunches, as well as those which require force to be transferred through the core, like medicine ball throws. This is essential in many sports such as: rugby when passing or tackling; swimming to stop the body sagging in the middle; and gymnastics to help the arms and legs move in space. Lacking core strength will often limit the ability of the rest of the muscles to work to their potential.

Another key component of training the core is “core stability.” This is often described as the ability to react to changes in environment and maintain balance. For example when standing on a boat in rough seas and the surface you are standing on is constantly moving and changing. This sort of situation is typical in contact sports, in which opponents’ actions are uncontrollable and unpredictable. This stability has a large neural component. Much of this is derived from the central nervous system being able to react to what has happened, and fire the right muscles at the right time. Thus much of this involves practice.

Training “core stability” involves training on an unstable surface. Swiss balls, Bosu balls, Dura disks and wobble boards are just a few of the tools used to create an unstable surface. When on this unstable surface, typically, exercises are progressed by making the surface less stable. This sort of training, which can become as extreme as performing jump squats from Swiss ball to Swiss ball, has become very popular.

How can this improve your cycling? Three specific ways that improved core stability will help improve your cycling:

1. Less lateral hip rock during pedaling. (Therefore more efficient pedaling. When you watch the great cyclists ride, their hips remain still)
2. Better posture on the bike (therefore more efficient pedaling and more aerodynamic positioning)
3. Better force transfer from your whole body to the pedals.

Fusion Cycles Customers Special Offer:
Free Core Stability and Postural Assessment and Report. Phone 07 3391 0022 or email info@fitnance.com.au to arrange a time.  Mention Fusion Cycles when you enquire.

Cycling tips courtesy of Fitnance Gym

Upcoming Events

March

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

Sat 6 Mar HPRW Criteriums, Southgate Avenue, Cannon Hill.  A and C grade at 6.45am, B and D grade at 7.35am. 
Click here for more info. 

Sun Mar 7 Kingscliff Triathlon, Kingscliff.  Short course 300/8/3. Long course 1000/30/8.
Click here for more info.  EVENT NOW FULL.

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. 
Click here for more info.  

Sun Mar 14 Bribie Triathlon, Bribie Island.  Short course 300/10/3. Long course 750/30/5 & 1000/30/8.
Click here for more info. 

Sat 20 Mar Kathmandu Adventure Series, Sunshine Coast. XC MTB, Kayaking, Trail running. 
Click here for more info.

Sat 20 Mar FREE MTB Orienteering Race, Tingalpa.  Try it out. 
Click here for more info. 

Sun 21 Mar Mt Cootha Challenge, Southbank.  70km ride.  Entries close 12 March.  Click here for more info. 

Fusion Cycles is organising a group for this event.  If you’d like to ride with our group, please register online as normal and meet at Fusion Cycles at 5.30am Sunday 21st.

Sun 21 Mar Inaugural Dutton Cycles Criterium, North Lakes.  $10k in prize money.  Racing from 8am. 
Click here for more info. http://www.duttoncycles.org.au

Sun 21 Mar  Summer Cup short course MTB, Race 3, Underwood.  A,B,C,D grades and kids race. 
Click here for more info.

Fri 26-28 Mar Moololaba Triathlon Festival, Mooloolaba.  1500swim/40km ride/ 10km run.  Individual and team entries are full. 
Click here for more info. 

Sun 28 Mar Ipswich 100 Road Ride, Limestone Park, Ipswich.  50km and 10km rides available. 
Click here for more info. 

April

Sun 11 Apr Beerburrum MTB Orienteering.  Click here for more info.  http://www.mtbo.com.au

Sun 11 Apr Race 4 Summer Cup MTB Series, Underwood Park, Underwood.
A,B,C,D grades and kids race. 
Click here for more info.

Sat 17 Apr Noosa 000 12 Hour MTB Challenge, Pomona. 
Click here for more info. 
 
Sun 18 Apr Brisbane 2 Ipswich Challenge, 50km road ride.  Click here for more info.  http://www.brisbane2ipswich.com

Sun 18 Apr Bribie Island Multisport, Bribie Island.  55km MTB, 22km Running,  1.6km Swimming,  23km Kayaking. 
Click here for more info. 

Sun 18 Apr Luke Harrop Memorial Triathlon, Southport, Gold Coast. QTS race, 750/20/5. Enticer and Kool Kids tri also available. 
Click here for more info. 

Nutrition Tips – Protein

In the last 10 years protein research has gone through the roof and we now know much more about how protein affects performance.  Lets look at a few key statements that are common misconceptions.
Everyone needs more protein in their diet.

Most people in everyday society meet their protein intake without any trouble and in fact most athletes meet their requirements just by eating the large volume of food they require to train.  It is a common misconception that a person training needs to eat more protein.  The average recreational endurance trained athlete only requires ~0.8-1.2g of protein per kg body weight per day. The average person only requires ~0.8g per kg per day. Trained endurance athletes need up to 1.6g.kg-1 due to their higher training loads.  This is pretty much an accepted fact now in the scientific community. 

All protein is the same.
This is definitely not true.  Protein is made up of 23 different amino acids, which are the building blocks of protein. Of those only eight are essential.  That is they can not be made in the body and humans rely on food sources that contain these essential amino acids to survive.  Based on this, certain proteins are often referred to as high biological value proteins.  High biological value proteins are those that contain all 8 essential amino acids.  These are usually animal proteins from sources like eggs, and dairy products. 

The timing of protein is not important, an athlete just needs more.
This is definitely not true especially in athletes trying to bulk up or increase lean muscle mass. Timing of protein intake is extremely important.  Consuming protein around exercise has greater benefits than taking it away from training like before bed or first thing in the morning.  The amount may not be as important and small amounts of as little as 10-20g of protein pre and post exercise may be all that is necessary to maximise the growth and repair response.  Research has also show that by including protein in your recovery nutrition, markers of muscle damage are reduced.  This is a large benefit as it is often muscle damage that is associated with the inability to train hard day after day.
Protein enhances endurance performance.

There is mixed evidence in the scientific literature in regards to the need of protein during endurance exercise.  From a performance point of view if carbohydrate intake during endurance exercise is suitable then protein intake will not enhance performance.

Greg Shaw
Sports Dietitian
AIS Sports Nutrition
Australian Institute of Sport