In this issue:

Bike Sale – Great discounts on remaining 2010 stock!
Fusion Recycles Special – Trek 1.7
Ready to Race Zipp Wheel Special
Orca Triathlon Clothing now instore
Fusion Criterium 7 Nov – Novice, Elite, Masters, Corporate racing!
Cycling Tips – Strength Session
Race Team Profile – Shaun O’Brien
Bike Route – 62km Fusion Social Ride, Kingscliff
Upcoming Events
B2GC, Gatorade Tri, Noosa Tri – book in early for pre-race service
Reddog Triathlon Training NOOSA TRI CLINIC
Nutrition Tips – Hydration

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Bike Sale - Great discounts on remaining 2010 bikes!

Our 2011 bike range will start arriving over the next month so 2010 models have got to go!  Cannondale, Orbea, Cervelo all on sale! While stocks last…..

Fusion Recycles Special – 2009 Trek 1.7 Alloy

This bike is a perfect entry level road machine. With carbon forks, Shimano 105 groupset & Ultegra rear deraileur you’ll have no excuse not to get to it, and sign up for the racing season!

Price: $1499

Ready to Race Zipp Wheel Special

Zipp 404 + Shimano/Sram Cassette + Race Tyres $3300
Zipp 606 + Shimano/Sram Cassette + Race Tyres $3400
Zipp 808 + Shimano/Sram Cassette + Race Tyres $3600

Orca Triathlon Clothing now instore

Orca have a new range of triathlon clothing this season!  Come in and check it out.

Fusion Criterium Sun 7 Nov, Nundah – Novice, Elite, Masters, Corporate racing!

Novice Challenge: For cyclists who do not have a CQ race license. Novice events will include a criterium skills briefing prior to the event and elite cyclists will ride within the event as pacers, to give tips and to control the ride. $15 Entry. 

Corporate Team Challenge: 5 person team, must have 1 (and only one) CQ Licensed Elite/Masters rider per team. The role of the Elite/Masters rider in the Team Challenge is to support team members throughout the event, but cannot contest the final sprint. $250 Team entry, supports Variety Queensland. 

Elite and Masters Racing: $25 Entry. Open Event, must have race license. All entries opening soon online at Cycling Queensland. Supports Smiling for Smiddy.  $5000 cash prize pool, prize money for first 3 Elite/Masters places, sprint primes, First Women’s master, First Women’s U19 and U23, First Men’s U19 and U23.

$5000 cash prize money!  PLUS: Random prize giveaways from ZIPP / SRAM, Orbea and Cannondale.

AND: Race Commentator, Bar, Food, Coffee, Music, Shade and Jumping Castle for kids!

Thank you to our wonderful sponsors:

Click here for race program, details and entry. 

Volunteers Needed – Please email Chelsie@fusioncycles.com.au if you are keen to help out on the day. 

Cycling Tips – Fatigue and Overtraining

Cycling Tips – Strength Session
Over the last few articles we have talked about Field Testing, Progressive Overload and Recovery. These are some of the basic principles of training but how does that translate into an actual training session? Over the next 3 newsletters, I’ll detail 3 sessions which focus on developing  3 core areas. Strength, Lactic Threshold and Speed. To keep it simple instead of using training zones I will use percentage of maximum effort eg 80% of maximum effort. If you don’t have a heart rate monitor you can use perceived effort eg 8/10. This month, lets focus on Strength:

Strength Session
Your strength session will focus on riding at a low cadence (pedalling speed) around 50RPM. To achieve this we will need a hill with a gradient between 4% to 5% around 1km in length and we will be picking a gear 2 to 3 gears harder than you would usually use to ride the climb. So here we go!

• Complete 15min warm up in easy gear on flat road. Building to 85% effort on way to hill climb
• Ride to 1km mark @ 75% effort in easy gear to adjust to gradient of climb then descend.
• CLIMB 1 - Ride 250m @ a cadence 50RPM working up to  85% effort, with 250m recovery in easy gear still climbing.  Repeat until 1km mark and descend.
• CLIMB 2 - Ride 500m @ a cadence 50RPM working up to  85% effort, with 250m recovery in easy gear still climbing, ride 250m @ a cadence 50RPM working up to  85% effort  then descend.
• Alternate climbs 1 and 2 and repeat until you complete 4 to 6 climbs depending on riding ability.
• Complete 15min warm down in easy gear on flat road.

Good luck and enjoy. Cheers Gilly
Cycling tips courtesy of Adam Gill - Cycling Science

Race Team Profile – Shaun O’Brien

Name: Shaun O’Brien
Age: 32
Occupation: Engineer

How did you get into cycling? 
I don’t really know. I sort of just decided to buy a MTB when I was about 18 and just kept going from there. I raced MTBs (XC, DH, 4 cross and Enduros) for years and then decided to get a road bike for training because too many roadies were doing well in the enduros. I think I caught the roadie bug after my first race. That was it and sadly now I only ride the MTB about twice per year. If anyone had asked me about 4 years back if I would ever be a roadie the answer would have been ‘NO WAY’.  I always thought road racing looked boring but found it completely different when I started racing myself and now can’t get enough of it.

How did you get involved with the Fusion Cycles race team? 
Late last year I heard through a mate that the Fusion Team were looking for some more riders. I contacted Matt and arranged to have a chat about the Team, what races they wanted to do and how it all fit together. It all aligned well with my plans and situation and was what I was looking for. I already knew some of the guys on the Fusion Team and it sounded like a good opportunity so I jumped on board. It has been a great year and I’ve had many enjoyable times with the Team.

What do you ride and how often?  I am on a Cannondale Super Six Hi-mod 1. Best bike I have ever ridden by far. I try and ride about 6 days a week with a combination of Team rides, training rides, racing and just riding to work. I also have a Cannondale Rush which spends a lot of time in the garage.What are your cycling goals?  I have never been a person who sets goals. I just like racing, winning as much as possible in crits and having a good crack in road races. Maybe my goal should be to set a goal!

Bike Route – 62km Fusion Social Ride, Kingscliff

This is a very scenic ride showing off the Tweed Valley coastline and hinterland.  The roads are reasonably quiet but take care as there is little shoulder and some roads are narrow.  Single file riding is recommended.  There are a few good hills but casual fitness will be adequate to complete the ride.

Click here to link to Map 

Upcoming Events

October

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

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 Brisbane to Gold Coast, Southbank.  100km social road ride to Southport. 
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. This event is full.
Click here for more info. 

The Fusion Cycles marquee will be up on Noosa Parade for the Saturday criterium and the Sunday triathlon.  All Fusion customers are welcome to use the tent for a meeting place and shade.

November

Fri 5-7 Nov MTB National Series Round 1, Illinbah, Gold Coast.  XC, DH, 4X racing. 
Click here for more info.

Sun 7 Nov Fusion Criterium, Nundah.  Elite, Masters, Novice, Corporate racing. 
Click here for more info.

Sun 7 Nov Tre-X offroad Triathlon Race 1, Mt Cotton.
Click here for more info. 

Sun 14 Nov Gatorade QTS Triathlon Race 2, Robina. 
Click here for more info. 

Sun 14 Nov Gelatissimo Just Try It Triathlon Race 3, Kawana Waters, Sunshine Coast. 
Click here for more info.

Sun 14 Nov QSM Team Criterium Series, Warwick. 
Click here for more info. 

Sun 14 Nov Dalby Triathlon, Dalby.  500m/20km/5km. 
Click here for more info. 

Sun 21 Nov Darren Smith Road Cycle Classic, Gold Coast. 
Click here for more info. 

Sun 28 Nov Brisbane Criterium, Inner City Brisbane. 
Click here for more info. 

Sun 28 Nov Tre-X offroad Triathlon Race 2, Kurwongbah. 
Click here for more info. 

B2GC, Gatorade Tri and Noosa Tri – book early for bike 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.

Reddog Triathlon Training NOOSA TRI CLINIC

Sunday 10th October Lion’s Park, Noosa Pde, Noosa Heads
Join us for 1, 2 or all 3 disciplines over the Noosa Tri Course!!

Swim: 6.30 – 7am

Bike: 7:15 – 8.30am
Group 1: 30+ km/hr
Group 2: 25-29km/hr

Run: 8:45 – 9:30am
Group 1: 4min/km
Group 2: 5min/km

Cost: $10 per person

Email RSVP to reddogtriathlon@optusnet.com by Friday 8th October.

Nutrition Tips – Hydration

Although sometimes over emphasised, hydration is an essential part of training and race performance, especially for cyclists competing at the upcoming Commonwealth Games in India.

Why is hydration important?
In a nut shell as you begin to exercise your body produces energy and as a by-product you produce heat. To maintain homeostasis (the balance in the body) your body needs to cool itself so that heat production doesn't continue to elevate above a critical threshold. To do this the body starts to produce sweat as a means of cooling via evaporation. In a humid environment like India this mode of evaporative cooling may not work too well and lead to poor cooling of the body. A major component of sweat is water and hence as intensity and duration increases so too does heat production and hence sweat loss.

As sweat loss increases, fluid volumes in the body and the ability to maintain homeostasis decreases, meaning that the body has to regulate intensity and duration or eventually it will venture outside of its physiological limits and reduce performance to maintain life.  So as the body temperature begins to rise past the critical threshold it starts slowing down or reducing output and as a consequence you slow down or are forced to stop.

How much fluid do I need to maintain performance?
Fluid requirements are highly variable. This means that you need to calculate your own individual fluid losses. It is possible now to calculate your sweat sodium losses as well. (See your local sports dietitian for information).

Simple but relatively accurate measures of fluid losses can be achieved through the use of a set of bathroom scales. Measure body weight pre training and post training in as little clothes as possible and dried down. Calculate how much food and fluid you consumed during the time between weigh in’s. Add that intake to your losses and you will have an estimate of you losses over the period. You may need to estimate fluid lost through urine if you have been to the toilet multiple times during the session. This then needs to be translated back into a fluid replacement plan that can be used in both training and competition. (see your local sports dietitian who can assist with this)

Can you cool the body to prolong performance?
The rise of core body temperature is the thing that ultimately ends performance.  Can you cool the body before exercise so the body temperature is lower, to give you more scope for rises?  This will be a key strategy for cyclists competing in Dehli.  Recently scientists have been looking at cool drinks and ice slushies as ways of cooling the body while also replacing or ingesting fluid prior to exercise. An ice slushy is effective in cooling the body by as much as 0.5C in suitable volumes. This has led to athletes using slushies in conjunction with other cooling methods (ice towels) before the time trial and the road race to improve performance. These are simple and very effective ways of prolonging performance that anyone can do.  An easy way to do this at home is to place a sports drink in the freezer overnight and use it in the 30min prior to racing.

So when you head out in the heat ensure you are prepared and you have thought ahead about what your hydration and cooling needs may be.
Eat up the road!

Greg Shaw
Sports Dietitian
Australian Institute of Sport