In this issue:

We are open Easter Saturday!
April Special - Bianchi Via Nirone 7
Fusion Recycles Special – Trek 1500 SLR
Product Review – Charge Griffin Limited Edition Fixie
New Stock instore: Niterider Lights, Sugoi Compression clothing, Sram Wheels!
Zipp Wheels Demo Day Sat 17 April
Reminder:  Book in early for prerace servicing!
Customer Profile – Jane Malloch
Fusion Cycles Race Team Update
Cycling Tips – Interval Training
Upcoming Events
Nutrition Tips – IBS symptoms may not be what they seem

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!

Fusion Cycles is open Easter Saturday 9am-4pm.

We will be closed Good Friday, Easter Sunday and Monday.

April Special – Bianchi Via Nirone 7

Alloy frame, Xenon 10 speed Mix compact
RRP: $2000 Easter Special: $1799

Fusion Recycles Special – Trek 1500 SLR

This TREK 1500 SLR (size 56) is the perfect bike for those who want a competitive and responsive yet stiff ride at an entry level price. This bike has Ultegra front/rear deraileurs and Ultegra brakes with Treks Super Light Race alloy frame and carbon forks.

A bargain at $1599.

Product Review – Charge Griffin Limited Edition

Charge Bikes has connected with designer Jeff Griffin to launch the Charge Plug Griffin. The Griffin x Charge features a white/blue color scheme and desert camo seat. Limited to 500 bikes and super cool….RRP: $1299

New Stock instore: Niterider Lights, Sugoi Compression clothing, Sram Wheels!
MiNewt.200 LED Li-Ion
Click here for more info.

Niterider Rechargeable Lights RRP: from $199.00

"SUGOI has a proven history of incorporating the highest level of technology and materials within their lines, and the new SUGOI R+R collection is no exception. All SUGOI R+R Compression garments capitalize on focused compression with SUGOI Piston Technology, and provide athletes with graduated support, which increases circulation and reduces the chance of injury." Dr. Michael Hunt, Ph.D., specialist in compression technology for over 10 years.  Click here for more info.  http://www.sugoi.com/Compression

Sugoi Compression Clothing RRP: from $79.95

S30 Al Race Wheels
Click here for more info. 
Sram Wheels RRP: from $779.00

Zipp Wheels Demo Day Sat 17 April

Keen to try out some race wheels?  On Saturday 17 April at 10am we will have the latest range of Zipp and Reynolds wheels at the Nundah track, available for test riding.  Zipp and Fusion will have some demo bikes there too and you are welcome to bring your own bike to put the wheels on.  Please email Chelsie@fusioncycles.com.au to book wheels and bike.

Reminder:  Book in early for prerace servicing!

The Fusion workshop is often fully booked for the week before a triathlon or major road event.  Please book your bike in two weeks in advance of the race to make sure we get you in!  Call 3252 9997 to book.

Customer Profile – Jane Malloch

Jane Malloch
Age: 47
Occupation: Principal Research Lawyer, University of Queensland

How did you get into cycling?
My friends and I entered a team in the Noosa triathlon and I assumed I would be running.  This however was not the case and I had to dust off a very old bike and cycle. It was a baptism of fire but I thoroughly enjoyed it.  After the Noosa experience I started riding with a group of friends and a couple of triathlons later cycling is now part of my life.  It’s a sport that complements running and one in which injuries are a lot less of a problem – particularly as I get older! .

Why did you visit Fusion Cycles?
In two words Adam Gill. I wanted to upgrade my bike and asked Adam (who runs Cycling Science) for assistance.  Buying a bike for a woman is akin to buying car, lots of reference to technical details whereas I just wanted a bike that would suit me.  Adam took me to meet Craig at Fusion and I was more than happy to be guided by his advice.  Craig took the time to get the bike fit right which is absolutely crucial after my experience with an ill fitting bike.  Fusion also sold my old bike within a week - it would still be under the house gathering dust if it wasn’t for this service.

What bike do you ride and how often?
A Cannondale Synapse which I love - particularly the colour.  I try and ride at least 3 days a week, sometimes 4 pending work and family commitments.  I ride with Cycling Science a couple of days a week and my other rides are with a group of friends.  

What are your cycling goals?
To continue riding on a regular basis.  To avoid shared bike paths – my friend was catapulted  into the Brisbane River after an incident with a very occasional recreational rider.  For the record no physical injuries.  Noosa triathlon, and to get in some longer weekend rides.

Fusion Cycles Race Team Update

Toby Hood joins the team this month and we say a very sad goodbye to Peter Thompson who has been poached by the Virgin Blue Development Team.  A great opportunity for Peter!

Toby Hood
Age: 35
Years Racing: 16 
Discipline/Type of Rider: Road Racing, Sprinter
Achievements/Highlights: Toby comes from an Australian representative Speed Skating background and in 1994 shifted his focus to road cycling. Spending the 1996 season in Belgium certainly gave Toby the experience to excel at the elite level in Australia. Toby is considered a sprinter and his strength is when a bunch kick decides the victory. Having placed in the top 5 in major events throughout Australia such as Noosa Criterium, Southbank International Grand Prix, and the Bay Series Criteriums (Melbourne), Toby is this year focusing on Fusion Cycles Team development for the 2010 SEQ Road calendar.

Image: Toby Hood – Mt Cotton Kermesse 28 March 2010

Cycling Tips – Interval Training  

Interval training involves repeated periods of intense physical activity alternating with periods of recovery. The recovery period avoids significant lactic acid build up and, as a result, allows longer training time at peak performance levels.

One study (in runners) pointed out that continuous, maximal performance could be sustained for only 1km (to exhaustion) while a similar level of exertion could be maintained for a total of over 6km when the training session consisted of intervals. But the down side is that training program drop out rates double when intervals are used!
Intervals are most effective when they are:

• limited to twice a week during the peak training season

• when the interval sessions are separated by at least 48 hours to allow adequate recovery. (For example, if your long ride is on the weekend, Tuesday and Thursday make good interval days.)

• added to your training program only after you have a solid aerobic base of  many kilometres of steady pedalling (if not, you increase the risk of injury from pushing too hard, too quickly.)

Intensity, not the frequency or duration of interval training is the secret behind success with interval training.

Tips courtesy of CPTips.com

Upcoming Events

April

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

Sun 11 Apr Beerburrum MTB Orienteering. 
Click here for more info. 

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. 

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.    

Sun 25 Apr Anzac 25 Criterium, Lakeside Raceway, Ipswich. 
Click here for more info. 

May

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

Sat 1 May – Mon 3 May Battle on the Border Road Festival, Salt Resort, Kingscliff.
Includes three events:
1.  4 stage Competitive Tour De Tweed May 1 - May 3, All Divisions, Time Trial (Sat) Road Race (Sat) Epic Road Race (Sun) Criterium (Mon). Entries close 18 April.

2. Sun May 2 Social Gran Fondo Ride 11km, 56km, 100km, 136km, 189km.  All welcome.  Entries close 25 April

3. Under 19 Australian Road Championships
April 29 - May 3 Time Trial, 2 x Road Race, Criterium

Entries online through Cycling Queensland.
Click here for more info.

Sun 9 May Qld Cup Teams Road Racing Round 1, Tent Hill, Gatton.  
Click here for more info.

Sun 9 May MTB Orienteering, Mt Crosby. 
Click here for more info.

Sun 16 May MTB Sunshine Series Round 1, Mt Crosby. 
Click here for more info.

Sun 16 May Queensland Elite Masters Road Criterium Championships, Nundah. 
Click here for more info.   

Sat 22 – Sun 23 May OHV MTB Fiesta including Bling Day Out Demo Day; Kids Races, 3PLUS3 MTB Enduro and Mulga Muster Trail Ride, Old Hidden Vale, Grandchester. 
Click here for more info.

Sun 23 May Noosa Century Ride, Noosa.  160km or 100km road ride.
Click here for more info.

Sat 29- Sun 30 May Metropolitan Road Championships, Mt Alford and Murrarie.  Includes team racing round 2.
Click here for more info. 

Sun 30 May MTB Sunshine Series Round Two, Illinbah, Gold Coast. 
Click here for more info. 

Nutrition Tips – IBS symptoms may not be what they seem.

Many people complain of bloating, wind and general irritable bowels after eating certain foods. They go off to their doctor and are diagnosed with IBS (irritable bowel syndrome). IBS is often the diagnosis given to patients where the cause of this irritability is unknown and patients  search aimlessly for a cause for many years.  When people look for a common cause they find that by cutting out high gluten and wheat containing foods the symptoms reduce dramatically.  But when clinically tested for gluten intolerance they come out as negative and are told that removing wheat from their diet is not the answer.  Celiac disease or Gluten intolerance is caused by the body having an allergic reaction to Gluten (a protein in wheat).   So if it is not a gluten intolerance that is causing the problems, what is?

Is Fructose the villain?
In recent time a new villain has been suggested that could account for a large number of symptoms.  Fructose and other FODMAP’s (Fermentable Oligosaccharides Disaccharides Monosaccharides and Polyols) are sugars that occur naturally in certain foods. The inability of certain people to digest these sugars leads to the sugars being made available for bacteria to feed on in the large intestine. This bacterial feeding frenzy lead to symptoms of Bloating, Wind, Diarrhoea, and Pain.  A portion of the population (~30%) have been suggested to poentially suffer from these symptoms due to fructose and FODMAP malabsorption.

No need to cut out fructose containing foods!!!
It is not just about removing fructose from the diet but more ensuring foods do not contain large amounts of fructose in relation to other sugars (ie. well in excess of glucose).  So for most people who suffer from these symptoms it is about eating certain fruits and foods in which the ratio of fructose to glucose is more balanced compared to eating fruits where fructose is present in much higher amounts relative to glucose.  This can be of concern to athletes who suffer from these symptoms as more and more sports products are appearing on the market with fructose in them.  This is due to research finding that athletes use carbohydrate from food sources during exercise better when they get a balance of glucose and fructose (see previous newsletters).  If large enough doses of fructose are taken (eg>3g per serving) you will see symptoms of this fructose malabsorption during racing that can affect race outcome.  A sports dietitian can advise you on what sports foods contain fructose and which do not.

Why does cutting out high gluten and wheat products mean less symptoms?
In our diet the main sources of gluten come from wheat products and in wheat products are Oligosaccharides (long chain sugars) that can lead to FODMAP symptoms.  So it is not the gluten that is causing the issue it is the oligosaccharides that just happen to be in wheat foods that are causing the symptoms.  These oligosaccharides are also found in foods like onion and garlic.  So although removing wheat foods may reduce symptoms, you need to look at all sources of these FODMAPs to remove symptoms completely.

What to avoid:

• Avoid foods such as Apples, pears, pawpaw, watermelon, mango and lychee’s as these all have excess fructose.
• Avoid eating large amounts of fructose in one sitting (eg. Large amounts of fruit juice, fruit salads and fruit platters, dried fruit, tinned fruit, fruit concentrates (eg. Tomato paste)).
• Avoid vegetables like Onion, spring onion, leek, Garlic.
• Avoid large amounts of wheat containing foods (wheat is ok in small amounts)
• Lactose may also be a problem.

Can I be tested for this condition?
By removing these main sources of fructose and other know FODMAP’s your symptoms may be reduced dramatically.  But to be sure you suffer from this condition a simple test can be done to diagnose.  See your local dietitian and they can point you in the right direction for the test and then devise a suitable meal plan to ensure you are symptom free and finally maybe put those IBS symptoms behind you for good.

Greg Shaw
Sports Dietitian
AIS Sports Nutrition
Australian Institute of Sport