In this issue:

May Specials
New Fusion Kit
Free Bike Maintenance Workshop – Sun June 14
Fusion Cycles Coaching Camp – 3-4 July
Team Fusion Teschner Update
Customer Profile – Jamie Mann
Cycling Skills Tips – gear changing
Upcoming Events
Nutrition Tips – omega 3 fish oils

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!

May Specials

Monthly Coaching Programs – First month HALF price
Fusion Cycles Coaching offers individualised monthly training programs for $149 per month.  The coach meets with the client once a month to set goals and develop the program and provides weekly emails to track progress and further tailor the program.  Heart rate monitoring and benchmark efforts are also part of this program. Click here to register your interest and receive your first month HALF price.

20% off Scott Bikes sale

Scott CR1 Team Road Bike
RRP $3599 SPECIAL $2879
Only 8 Scott bikes left!  Get in quick….. Click here for the list of bikes still available

Windtrainer Special

Minoura Mag 500L Wind Trainer
RRP $269 Special $229

Sugoi Accessories now at Fusion Cycles
Need some winter warmers?  Checkout our range of Sugoi arm warmers $49.95,
leg warmers $74.95, headwarmer $29.95 and toe covers $39.95.

New Fusion Kit

We are launching a new ‘kit’.  We will continue stocking the white Fusion Cycles jerseys and knicks and we are now introducing a black and green kit.  We expect them instore in the next couple of weeks, so let us know if you would like to pre-order them so we can hold them aside for you. 

Free Bike Maintenance Workshop – Sunday 14 June 3-4pm

Our next quarterly maintenance workshop is on a Sunday.  For our customers who have been unable to attend our Thursday night sessions, this one is for you.  We have found the Thursday night sessions are a bit rushed so the Sunday workshops will be  more relaxed, you will have a chance to practice changing a tyre whilst the mechanic is there and the group will be smaller.  The usual topics will be covered:

• 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. Click here

Fusion Cycles Coaching Camp – July 3-4

Get ready for a weekend of technique and skills training, group riding etiquette, long rides, short rides, socializing and great dining!  This camp is to celebrate the completion of the Fusion Cycles Coaching for Performance 12 week program but is open to all Fusion Cycles customers.  $750 investment (or $550 if you are sharing a room) covers accommodation and breakfast daily for 2 nights at Salt Resort at Kingscliff, cycling coaching and activities for the weekend and lots of extras like stretching sessions, nutrition seminar, mechanical seminar and more.  Click here to register your interest.

Nutrition Tips - Omega 3 Fish oils and performance

We are told at every opportunity to consume more fatty fish (Salmon, Tuna, Sardines) due to their high stores of Omega 3 fatty acids.  But do many of us know exactly what oils you need and what amounts are important in health?  And more importantly is it beneficial to athletic performance?  If you believe supplement company's, everyone should be taking a fish oil capsule everyday for the rest of their life and it will greatly improve your athletic performance.   

What are Omega 3 fatty acids?
Omega 3 fatty acids are polyunsaturated fats that are present in most food sources at some level.  Even red meat contains omega 3 fats but in low amounts. It is actually a poor indictment on the Australian diet that red meat actually forms a major source of our current Omega 3 intake.  When referring to Omega 3 fatty acids there are three main significant fatty acids that have an impact on health.  These are the "Short chain Omega 3" fat called Alpha-linolenic acid (ALA) usually found in plant based foods like Linseed (flaxseed), Canola and walnuts.  But the two that get the most attention are the "Long Chain Omega 3 fats" called Eicosapentaenoic Acid (EPA) and Docosahexaenoic acid (DHA).  The long chain Omega 3's may be more beneficial in health and this is why you are encouraged to eat them in higher amounts.  The short chain Omega 3's can be transformed in the body to the long chain equivalents but this process isn't very efficient in the average person, so very large amounts of the ALA need to be consumed to get the body to produce recommended amounts of EPA and DHA.  From a sport perspective Omega-3 fatty acids may have anti-inflammatory and anti-oxidative properties by suppressing the production of hormones that cause inflammation.  They have been shown to be beneficial in reducing joint pain and stiffness in people with arthritis. 

How much is required?
The average Australian consumes < 1/4 of the recommended intake of omega 3's per day.  Health organisations recommend about 430mg for females and 610mg for males a day to reduce risk of chronic diseases. (Omega 3 Centre)  This equates to around 25g of King Salmon, 50g of farmed Atlantic salmon, 1/3 of a tin of pink salmon, 150g of Blue Cod.  Oily fish like Salmon, Sardines, and Hoki are high in Omega 3 fatty acids, and are recommended to be included in your diet a least 2x/week. It is also recommended that you include foods containing ALA that may supplement your intake of EPA and DHA such as Canola or Flaxseed oils.  But the levels required to improve inflammatory responses is a lot higher than that recommended for the prevention of chronic diseases. 

Omega 3's, inflammation, and athletic performance?
Although Omega 3's have been found to have anti-inflammatory properties in individuals with chronic inflammatory diseases, the evidence is still inconclusive to the benefits to the athletic population.  This is mainly due to the small number of studies that have been done in athletes and active individuals specifically looking at inflammation occurring after exercise.  There are also at this point no studies showing a performance benefit of Omega 3's in athletes.  For athletic populations that would potentially benefit from the anti-inflammatory and anti-oxidative effects of EPA and DHA it is recommended they consume in the range of 1-2g of Omega 3's per day. This may mean the use of a fish oil supplement.  Be aware that most standard 1000mg fish oil capsules only contains around 300mg of EPA and DHA Omega 3 fish oils (total) per capsule.  There is now available higher strength capsules and liquid oils that are odourless and tasteless and may be more convenient for consuming large doses of Omega 3 oils.  

Recommendations for Active individuals and athlete's
Although not a lot of evidence is available for improving performance when consuming omega 3 fatty acids it is important not to discount these powerful fats as potential recovery enhancers.  Although not directly impacting on performance omega 3's have important functions in the body that can improve recovery between exercise sessions.  Therefore it is suggested that athletes at least meet chronic disease recommendations of 610mg/day for Males and 430mg/day for females.  Higher doses may be beneficial in athletes doing large volumes of training to help attenuate inflammatory processes occurring around exercise as well as potentially improving immune function and anti-oxidant capacity.  In some situations a fish oil supplement may be beneficial but as always the best sources of omega 3's come from whole foods where other nutrients can work synergistically with the omega 3's to improve health and training performance.

Greg Shaw
Australian Institute of Sport
Sports Dietitian

To unsubscribe to this newsletter, please click here