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July Bike Sale – 20% OFF Instore Bianchi and Charge Bikes
Bianchi Infinito
Carbon frame , Campag Athena 11 sp Groupset
RRP $6700 Special $5360
 Bianchi Via Nirone 7
Alloy frame, Carbon fork, Campag Mirage/Xenon Groupset
RRP $2200 Special $1760
 Charge Griffin Limited Edition
RRP $1299 Special $1039
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Fusion Recycles Special – Stevens SCF 2(size: 58)
Carbon frame, Dura ace Groupset, Fulcrum 7 Racing Wheels
Price: $3999
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Fusion Games at Newstead Sun 18 July entries closing soon!
The Fusion Games is a pilot event for bringing Criterium Racing back into the inner city. If we can gather enough support for this event, QSM Sports hopes to create a race of international appeal next year. The course is currently being revised to be a street circuit at Teneriffe along Skyring Terrace and Longland St, similar to the old Southbank Criteriums, and will be a terrific course for future events.
Great sponsors, great prizes to be won….Please support the event by entering via CQ website for the criteriums and QSMsports.com for the duathlon and encouraging people to come along and spectate. The start/finish will be in front of Fusion Cycles where there is great viewing from the balcony or the coffee shop!
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MTB Skills Course – register your interest
Our friends at Cyclinic are offering Fusion Customers beginner and intermediate mountain bike skills training courses over two weekends. Proposed dates are August 7-8 and August 14-15. The cost is $130pp for a full day coaching and includes lunch and prize pack. Venue will be Gap Creek Reserve, Chapel Hill. The course is run by 1 instructor per 5 participants. A ladies only group will be run if we have at least 5 ladies interested. For more info and to register your interest please click here.
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Race Team Profile – Shane Bedford
Name: Shane Bedford
Age: 35
Occupation: Sales Manager, Konica Minolta
How did you get into cycling?
I was living in Sydney and I thought it would be a great idea to jump on my wife’s bike and do a few laps of Centennial park. I think I did about 8km all up on a bike that was way too small for me, and I was absolutely exhausted, clearly unfit and extra kilos didn’t help – but my mistake was to try and keep up with the elite riders that were easily overtaking me!
Why did you visit Fusion Cycles?
I heard about Fusion’s high level of mechanical servicing, and late last year I had been on the hunt for a superior mechanic/shop to keep my road and mountain bikes in working order. I like to smash the mtb around a bit, and always had issues with previous mechanics I had seen in Brissy, but since visiting Fusion it was a no brainer to stick with these guys. They know their stuff, and keep my bikes running smoothly.
What bike do you ride and how often?
You know, I always thought a bike was just that … a bike. But having purchased the Cannondale Supersix HiMod earlier this year, I couldn’t believe how much difference this bike is from the rest. I can go on for ages about the HiMod, its stiffness, its lightness, the feel of the ride …but the main thing that impressed me was the power transfer !! I couldn’t believe the different feel the BB30 bottom bracket gave – I felt like I had just increased my average power by 50% on my first test ride.
What are your cycling goals?
Mtb is a passion of mine, and although I don’t mind riding on the bitumen, I am more at home with hitting the dirt. One of my goals is to gain an entry into next years Transalps in Europe – 8 stages covering a distance of roughly 600 km and a vertical gain of 19,500 m… ouch.
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Cycling Tips – Why don’t I get any Faster?
As a coach it would be the most common thing I hear from cyclists. Most of the time it is followed up with “I train hard but never seem to get better”. So lets start with the basic principles of correct training – Progressive Overload and Recovery. To improve on the bike we need to understand how training works.
Progressive Overload and Recovery
During training we place our body under stress (overload). Once we adapt to this stress we need to increase the stress to attain further adaptations and performance improvements. Basically, if you do the same ride every week at the same intensity there will be no significant increase to performance. When we look at the stress we need to achieve a desired training effect we need to consider the 3 components of training. Volume, Intensity and Frequency. Volume is how much we train (hours per week), intensity is how hard we train and frequency is how often we train. By combining these components in different combinations we can develop a training plan which will progressively overload your body then allow it to adapt before increasing the stress again to achieve the desired training effect.
So how does Recovery fit in??
Recovery is one of the most important factors when training. Adaptation from training stress takes place during periods of recovery. Again the best way to look at recovery is “ no recovery then no adaptation!!”. We can train as hard as we can but unless we allow our body a chance to recover and adapt we won’t get any gains. Actually it can have the opposite effect, we start to work harder to go slower, as we are overtraining.
So what do I need to do?
Try something different! Over a period of a few weeks slowly increase the volume of your training, add in a variety of intensity during your rides and allow a couple of easy rides to allow your body to recover. If you want to know more contact a coach who can develop a specific training plan to fit in with your work/life schedule.
Good Luck!
Adam Gill
Cycling Science
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Upcoming Events
July
Every Saturday Murrarie Road Cycling Criteriums from 6.45am, prize money for first 4 places.
Click here for more info.
Sat 10 Sun 11 July Junior Qld Criterium and Road Championships, Nundah.
Click here for more info.
Sun 11 July XC MTB Sunshine Series Race 4, Brookfield.
Click here for more info.
Sun 11 July Club Croc Duathlon Race 2, Nundah.
Click here for more info.
Sun 18 July Fusion Games at Newstead. Elite, Masters, Ladies Criterium racing and all age groups Sprint Duathlon.
Click here for more info.
Sat 24 Sun 25 July Tour of the Scenic Rim, Boonah. Time trial and two road race events.
Click here for more info.
Sat 24 Sun 25 July Merida 24hr MTB race, Old Hidden Vale, Grandchester.
Click here for more info.
August
Sun 1 Aug Charles Coin Road Race, Mulgowie. Entries close 18 July.
Click here for more info.
Sun 1 Aug Sunshine Series MTB XC Race 5, Gatton.
Click here for more info.
Sun 1 Aug TQ Series Duathlon Championships, Gatton. Full course and sprint duathlons + kids races.
Click here for more info.
Sat 7 Sun 8 Aug Ay-Up Dusk to Dawn 12hr MTB XC race, Benobble, Canungra.
Click here for more info.
Sat 7 Aug Cunningham Classic, Gatton to Warwick. 96km road ride, 167km Elite A.
Click here for more info.
Sun 15 Aug Qld Elite and Masters Road Championships, Elimbah.
Click here for more info.
Sat/Sun 21,22 Aug Flight Centre MTB Cycle Epic, Grandchester. 20km to 104km events.
Click here for more info.
Sun 22 Aug Club Croc Duathlon Race 3, Nundah.
Click here for more info.
Sun 22 Aug Tweed Valley Banana Festival Criteriums, Murwillumbah.
Click here for more info.
Sun 22 Aug Kawana Criteriums/Tour de Kawana, Kawana Waters.
Click here for more info.
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Nutrition Tips: Overhydration
The other night I watched with interest a segment on a current affair show about the hidden killer of “Hyponatremia” and how people doing long endurance events like the Kokoda track are highly susceptible to this killer disorder. So what is this Hyponatremia and how is it a silent killer?
Hyponatremia
Exercise Associated Hyponatremia (EAH) is a disorder caused by low blood sodium (Serum sodium ~<135mmol/L). That is, Hyponatremia caused by the dilution of the body’s blood sodium to a sub optimal level. This can be life threatening. Areas like the brain start to swell and suffer from oedema. These symptoms of Hyponatremia can lead to death if not treated rapidly. Hyponatremia can also occur through the loss of excessive sodium over extended periods but more commonly during endurance events it is caused by over consumption of hypotonic fluids like water and sports drink.
Who is at risk of Hyponatremia?
Anyone theoretically could suffer from Hyponatremia if they consumed large enough amounts of fluid. But mainly it occurs in people doing ultra endurance events, whom are moving slowly, in cool environments, and drinking large volumes frequently during exercise. If you are doing a very long ride in cool conditions and you are moving slowly and you have the opportunity to drink large amounts of fluid, then it is a good idea to listen to your thirst when rehydrating and only drink when you are thirsty.
But what about Dehydration?
Like other issues in nutrition, Hyponatremia sits at one end of a spectrum - at the other end is Dehydration. If you are competing in shorter duration events (<4hrs) in the heat, you are moving quickly and you have little opportunity to drink then you are highly unlikely to suffer from Hyponatremia (unless you have a hormonal disorder or on medication to retain fluid). In these situations you should not be listening to thirst - instead maximise every opportunity to take in fluid to ensure the side effects of dehydration don’t affect performance.
As with any issue in sports nutrition that can affect your performance it is important to know both ends of the spectrum and understand when to drink, and potentially, when not to drink.
Greg Shaw
Sports Dietitian
AIS Sports Nutrition
Australian Institute of Sport
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