In this issue:

September Specials – Zipp Wheels
Fusion Recycles Special – Trek OCLV 120 Superlight
Product Review – De Rosa Avant
Fusion Kit topup order has arrived!
Cycling Tips – Fatigue and Overtraining
Customer Profile – Zoe Wilson
Upcoming Events
Fusion at Kingscliff Tri Weekend 25-26 Sept
Fusion at BMW Ride for Life Challenge 26 Sept
Fusion Team: Brisbane to Gold Coast 10 October
Kingscliff Tri/Gold Coast Half Ironman – book in early for pre-race service
Nutrition Tips – Sports Gels

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September Specials

Zipp 808 Wheels RRP $3685 Special $3350
Zipp 606 Wheels RRP $3525 Special $3200
Zipp 303 Wheels RRP $3295 Special $2999

Fusion Recycles Special – Trek OCLV 120 Superlight

TREK OCLV 120 SUPERLIGHT

Size 58cm in US Postal Team colours.

This is a bike in mint condition. Full OCLV Carbon running a complete Ultegra groupset with Bontrager wheels stem & carbon seat post. Awesome bike, comes with a cateye computer fitted.

Price: $2499

Product Review – De Rosa Avant

De Rosa have created the Avant to combine comfort and performance without sacrificing the style and tradition that is De Rosa.   The De Rosa Avant has a high head tube position, giving you a relaxed neck/shoulder position to enable a comfortable ride of 4-6hrs.  But it is also built with  race geometry which means a nimble bike that corners hard and accelerates quickly and features an oversized bottom bracket for efficient power transfer.      

RRP $5999 Athena 11 Speed

Fusion Kit topup order has arrived!

For our customers who have been waiting on mens fusion bibs and knicks and jerseys for a while, we are happy to say, they are now instore!
Jerseys $110 Bibs $110 Knicks $100.

Cycling Tips – Fatigue and Overtraining

Fatigue with training refers to the tiredness one feels after riding. It is part of the training process in that physiologic overload with exercise, or gradually increasing work load, is what leads to adaptation and performance improvement. Fatigue lets us know that we are pushing our physical limits. However, in certain circumstances, fatigue can be a warning that we are pushing too hard (that there is an imbalance between exercise and recovery), and indicate the need to back off or risk deterioration in our performance. This is a common dilemma in a personal training program: Hard work makes us faster, but how much is too much?

Types of fatigue:

• The bonk (fatigue resulting from muscle glycogen depletion) usually develops 1 to 2 hours into a ride. It is a particular problem if "on the bike" glucose supplements are not used to extend internal muscle glycogen stores.
• Post Ride Fatigue is a normal response to several hours of vigorous exercise and indicates we are pushing our training limits. It leads to improved performance the next time out.
• Overreaching is the next step up - the fatigue we feel at the end of a particularly hard week of riding.  With recovery, overreaching make us faster and stronger. It is also a warning that we are flirting with overtraining.
• Overtraining is the debilitating and often long term (lasting weeks to months) fatigue from many weeks of exceeding the athlete’s physiologic limits, resulting in decreased performance.

To minimize the risk of overtraining, you should include at least one and occasionally two rest days per week along with a day of easy spinning.

Over reaching is a normal part of the training cycle. It may require several extra (and unplanned) recovery days. But if you find that your performance is not improving with several extra recovery days, it's time to take a break from riding and switch to alternative aerobic activities (at 70% maximum heart rate to maintain your cardiovascular fitness). To push ahead is to risk a level of overtraining which may require a month or two off the bike to recover. Be particularly sensitive to overtraining as your signal of pushing too hard if you have made a sudden or dramatic change in your training.

Cycling tips courtesy of cptips.com

Customer Profile – Zoe Wilson

Name:  Zoe Wilson 
Age:  29 
Occupation:  Highschool Teacher 

How did you get into cycling? 
I convinced my husband to give up boxing and take up triathlon. While we were shopping for a bike I came across a celeste blue Bianchi Nirone and fell head over heels in love. I have had some pretty fantastic adventures on that bike and it definitely sparked a passion for cycling.

Why did you visit Fusion Cycles? 
Bek and Brett, the previous owners of 'Coffee Machino' are good friends of ours and suggested that Ryan go for a shop ride with the Fusion guys. Ryan really enjoyed the ride and then brought me back later that day to check the store out. I was instantly impressed by how no-one treated me like "the little woman" but spoke to me like an equal and the patience shown to my husband and his 1001 questions! 

What do you ride and how often? 
I upgraded to a beautiful Orbea Orca last year and I ride 3 times a week. A time trial session on the wind trainer, an easy ride and a long ride on the weekend. 

What are your cycling goals? 
I'm competing in my first ironman at the end of the year so that is certainly a goal, but generally speaking as long as I am fit enough to go out and enjoy a long ride through some of the gorgeous climbs around Brisbane, I'm happy.

Upcoming Events

September

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

Sun 5 Sept Qld Elite and Masters Individual Time Trial Championships, Anzac Park, Rosewood.  Entries close 22 Aug.
Click here for more info.

Sun 5 Sept Club Croc Duathlon Race 4, Nundah. 
Click here for more info.

Sat 11 Sept Spike Fidler Crit Series Race 3, Nundah. 
Click here for more info. 

Sat 11 Sept Hyne Timber Cycle City Criteriums, Maryborough.  Entries close 29 Aug. 
Click here for more info. 

Sat 18 Sept Freedom MTB Marathon, Byron Bay.  20km, 40km, 60km races.  Solo and 2 person teams.
Click here for more info. 

Sun 19 Sept Qld Road Teams Time Trial Championships, Tent Hill, Gumdale.  Entries close 5 Sept. 
Click here for more info. 

Sat 25 Sept Fusion Cycles King Ride, Kingscliff.  50km social ride around Tweed Coast 6.15am start. 
Click here for more info. 

Sun 26 Sept Kingscliff Tri, Kingscliff. Kids Tri, Tempta (300/10/5) and Olympic distance options. 
Click here for more info.

Sun 26 Sept BMW Ride for Life, Fortitude Valley.  Corporate social ride around Brisbane, raising funds for Variety Qld.
Click here for more info.

Sun 26 Sept Boonah MTB Marathon, Boonah.  65km or 50km distance. 
Click here for more info. 

October

1-3 Oct Maryborough Masters and Para-Cycling Road Championships, Maryborough. 
Click here for more info.

Sun 3 Oct Karingal 4hr MTB Enduro, Mt Cotton. 
Click here for more info.

Sun 3 Oct Gold Coast Half Ironman Triathlon, Calypso Bay. Sprintman is full. 
Click here for more info.

Sun 10 Oct Straddie Salute Offroad Triathlon, Stradbroke Island.  600m swim/18km mtb/7km run.
Click here for more info.

Sun 17 Oct Gatorade QTS Triathlon Race 1, Raby Bay.  400m swim/15km cycle/4km run. Enticer and kids race also. 
Fusion Cycles provides onsite mechanical support for this race.  Look for the Fusion Marquee.
Click here for more info. 

Sat 16 and Sun 17 Oct Bribie Island Tri Series Race 1, Bribie Island.  Sprint and Half Olympic distances and kids tri. 
Click here for more info.

Sat 23 Oct 50th Grafton to Inverell Classic 228km Road race, Grafton.
Click here for more info. 

Sun 24 Oct Matrix 6hr MTB Enduro, Canungra, 40min inland of Gold Coast.
Click here for more info. 

Sun 24 Oct Gelatissimo Just Try It Triathlon, Lake Kawana, Sunshine Coast.  300m swim/12km ride/3km run.
Click here for more info.

30-31 Oct Pitchblack 12hr (7pm to 7am) MTB Enduro, Hidden Vale, Grandchester. 
Click here for more info.

Sat 30 Oct Noosa International Criterium, Noosa. Must qualify for entry,
Click here for more info. 

Sun 31 Oct Noosa Triathlon, Noosa.  Olympic distance Individual and Team event.
Click here for more info. 

Fusion at Kingscliff Tri Weekend 25-26 Sept

The inaugural Kingscliff Tri held in March was a resounding success and in September, QSM Sports are hosting the race again with Tempta and Olympic distances.  Included in the weekend’s program is the Fusion Cycles King Ride, a 66km social ride around the Tweed Coast on Saturday 25 Sept.  For more info, click here.

Fusion at BMW Ride for Life Challenge 26 Sept

BMW are hosting an 88km social ride around Brisbane on Sunday 26 Sept to raise funds for Variety Qld and NextGen.  Fusion Cycles will provide mechanical support for the ride and will send mobile mechanic’s phone number to all participants before the ride.  Entry is $99 and includes a jersey and brunch.  Ride starts and finishes at BMW Fortitude Valley. For more info click here. 

Fusion Team: Brisbane to Gold Coast 10 October

Fusion will be organising two groups for the Brisbane to Gold Coast ride as we did last year.  A 25km/hr group and a 30km/hr group.  If you would like to ride with the group, please email: chelsie@fusioncycles.com.au for more details.

Kingscliff Tri/Ride 4 Life/Gold Coast Half Ironman – book in early for pre-race service

Book your bike in now for pre-race servicing for these upcoming events.  The workshop fills up quickly in the 2 week lead up to big events, so book early to secure a spot.  Pre-race service: $75.

Nutrition Tips – Sports Gels

It is well known that for endurance exercise and potentially high intensity exercise, carbohydrate is essential for performance.  But how do you get your carbohydrates in.  A multibillion dollar industry has been built off the back of the original carbohydrate source for sports – The sports drink. Now Carbohydrate gels are becoming more available and with the multitude of products out there, which is the best for you?

Carbohydrate content of gels.
Most carbohydrate gels contain between 20-40g of Carbohydrate.  This depends on the brand and also the size of the gel pack. The carbohydrate can come from a number of sources – glucose, maltodextrin, fructose, galactose and many more. For most athletes the actual type of carbohydrate is less important than the amount and concentration.

Aren’t gels too concentrated?
The main concern is that the consumption of concentrated carbohydrate can increase stomach upsets during exercise.   This is due to concentrated carbohydrate solutions slowing down the emptying of the stomach. It is recommended that you consume some water at the same time as a gel to ensure it moves through the stomach at a suitable rate.  The body can be trained to handle gels better so it is imperative if you are going to use high concentration gels during racing then practice with them in training.  Like you can train muscle you can train your digestive system.

What else should a gel have in it?
Gels are now coming onto the market with numerous additives.  Caffeine, electrolytes, Amino Acids, herbs.  Some of these can definitely benefit performance but most are just gimmicks.  If you want caffeine in a gel ensure you know how much is there.  Caffeine concentrations can vary from 10mg up to 80mg of caffeine (same as in a Red Bull).  If you are relying solely on gels during hot races then it is important to consume a gel with suitable electrolytes.  Some gels can have up to 200mg of Sodium, the same as a 500ml sports drink.

Consistency?
Which gel consistency to choose is a highly personal choice based on mouth feel and taste?  But there are a few other things to think about when choosing a gel depending on the type of exercise you are doing.  Although thin may seem better, if you are moving fast on your bike and you open a thin gel and accidentally squeeze it, you are guaranteed to wear the gel rather than consume it. On the other hand, when running, you don’t want to be halfway between aid stations and take a thick gel that you can’t swallow. 

Practicality?
Gels can be difficult to open especially when moving quickly in a race. Try taping the top of the gel only to the top tube of your bike and give it a small tear.  This way when you grab the gel the top will tear off and will be easy to consume.  If running, try consuming a gel from a small gel flask.  This allows you to carry multiple gels in one container and you can spread the consumption out over a period of time rather than trying to finish a whole gel in one go. Exercising with a half finished gel can be a disaster.

As always with high carbohydrate solutions ensure immediately after exercise you consume a food source that has a high pH.  Milk or something similar will help return the mouth pH to normal and help reduce the risk of dental issues.
Eat up the road!

Greg Shaw
Sports Dietitian
Australian Institute of Sport