In this issue:

Fusion Cycles Now Open 7 Days

JULY Specials

Teschner Product Workshop 31 July 6pm

Fixie Bikes for Fusion Fanatics

Fusion Tri Training Group

Indoor Cycling with a Twist

Upcoming Events

Training Nutrition Tips – FATS

Fusion Cycles Now Open 7 Days

Fusion Cycles is now open 7 days a week. 8.30am-7pm weekdays, 9am-4pm Saturdays and 10am-4pm Sundays.

July specials

20% off all instore Orca Triathlon Clothing
get in quick, stock is limited

First Endurance Race Pack $90
includes: EFS Drink, Ultragen Recovery Drink, 2 EFS Bars (pack normally $107)

Teschner Product Workshop Thursday 31 July 6pm

Teschner is an Australian company, based on the Gold Coast, with a product range that rivals the world renowned Italian brand Bianchi and Spanish brand Orbea. Sara Carrigan – Olympic Gold Road cyclist, the US Track Team and the South Australian AIS team, all compete on Teschner bikes.

Find out why the Teschner designs are so efficient and why Teschner bikes are making an impact on the world cycling stage. Sam Cannon, General Manager of Teschner will present a Teschner product workshop at Fusion Cycles on Thursday 31 July at 6pm. This is a free workshop for our customers. Click here to register by email.

Indoor Cycling with a Twist
Our friends at Best Practice Personal Training have set up a virtual reality indoor cycling venue at the Valley Pool. See yourself on the computer screen at the front of the room as if you are riding in the French Alps and feel every hill on the bike as well! Best Practice indoor bikes are Orbea road bikes supplied by Fusion Cycles.

Morning and evening sessions are available from $20 per session. Contact anthony@bestpracticept.com.au for more details.

Upcoming Events

July
Sun 13 July Noosa Enduro MTB Race
Click here for details

Matt is organizing a group to do this race
Click here if you would like to join the group

Sun 13 July Brookwater Classic Elite/Masters Road Race, Brookwater
Click here for details

Sat/Sun 19-20 July Hells Bells Adventure Race – Trekking/MTB/Kayaking
Click here for details

Sun 20 July Charles Coin Memorial Elite/Master Road Race, Laidley
Click here for details

Sun 27 July RESCHEDULED MS Brissy to the Bay Road Cycle for a Cure, 50km/25km/10km, Musgrave Park, West End
Click here for details

Chelsie is organizing a group to do this ride
Click here if you would like to join the group

Sun 27 July Elite and Masters Road Race Time Trial Championships
Click here for details

Sun 27 July Old Hidden Vale MTB XC Enduro 2 – Cycle Epic leadup event
Click here for details

August
Sun Aug 2 Cunningham Classic u19/Elite Masters Road Race
Click here for details

Sun Aug 10 Elite and Masters Road Championships
Click here for details

Sat/Sun Aug 16-17 Tour of the Scenic Rim Road Race u19/Elite/Masters, Boonah
Click here fore more info

Sun Aug 24 Flight Centre MTB Cycle Epic 100km/50km/20km
Click here for details

Sun Aug 24 Tweed Valley Banana Festival Criterium u19/Elite/Masters
Click here for details

Sun Aug 31 Grand Fondo Brisbane Elite/Masters Road Race
Click here for details

Training Nutrition Tips – FATS

We have talked about carbohydrate previously and how it is important for endurance exercise but should be matched to requirements. The same goes for fat. Fat is important for a range of different physiological process and is essential in the diet.

What is not essential is excessively high fat intakes. I can see everyone sitting on the edge of their seats waiting for me to give a guideline. But I am going to refrain. The amount of fat required in the diet is dependent on a whole range of issues that are too broad to give a sweeping recommendation for. So let’s ask a few questions to help you determine your fat requirements.

Are all fats the same?
No. Similar to the public health message of bad fats and good fats, there are certain fats that are good for sport and others that are not. Obviously from a health point of view it is important to include good fats like polyunsaturated or monounsaturated fats and oils while avoiding fats that could potentially be harmful (ie Trans fats and Saturated fats.) This is what most athletes should be focusing on. It is also important to have fat in the diet for vitamins and anti-oxidants (Vit A, Beta Carotene). Certain vitamins can only be obtained through fats and oils and these vitamins are essential for health and performance.

What about Omega 3 fats?
These have been purported as the cure for everything at the moment and are very important in the maintenance of health. From a performance point of view there is not a lot of evidence that suggests Omega 3’s improve exercise capacity. General guidelines suggest that ~500mg of Long chain Omega-3 (DHA/EPA/DPA) per day is sufficient. (Suggested Dietary Target for men = 610mg, for women 430mg.1)

This can now be achieved through a number of ways, the most popular of which is through fish oil tablets. The thing to remember is that one 1000mg fish oil tablet does not equal 1000mg of Long chain omega 3’s. (make sure you check the label for exact compositions) Eating newly available flavoured tinned sardines (not that bad tasting actually) that contain 930mg LC omega 3’s per tin, is an easy solution.

Will a high Fat diet improve performance?
Over the past 10 years there has been a lot of research into high fat diets and endurance exercise performance. The theory behind these diets is that by eating higher amounts of fat (~65-75% energy from fat) you increase your body’s ability to burn fat and hence save glycogen (body’s carbohydrate stores). In the initial stages of this research it was extremely promising but they found in race simulations (100km road race) that the ability to sprint and accelerate was significantly hampered resulting in poor performance. So, even though you can change your body’s ability to use more fat it will not help you in a race situation.

The message on fat is that it is essential in ever athletes’ diet. The quantities should be matched to your fuel requirements and body composition goals. The majority of fat in the diet should be from polyunsaturated and mono unsaturated fats and oils and athletes should be endeavouring to get in at least ~500mg of Long Chain Omega 3’s a day. This will ensure your body is getting enough good fats for exercise as well as enough fat soluble vitamins and anti-oxidants to help with recovery.

Eat up the Road.

Greg Shaw, Australian Institute of Sport, Sports Dietitian

Have Fun
Fusion Cycles Team

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