In this issue:

December Specials

Fusion Criterium Results

Fusion Christmas Party Friday 12 December

Fusion Christmas Trading Hours

Upcoming Events

Red Dog Triathlon Training Offer to Fusion Customers

Race Tips – by Adam Gill, Cycling Science

Training Nutrition Tips – Caffeine

December Specials

A Bike for Christmas – in Christmas Red!

Orbea Toureg MTB
Your entry into MTB starts here. Double walled alloy wheels, alloy components and reliable Shimano gear system combined with an all alloy frame gives you a great ride.

RRP $479 Fusion Special: $399

Aqto Cycle T-Shirts

RRP $49.95 Fusion Special: $39.95

Bike Review – Bianchi 928 Mono Q (also in Christmas red!)

A brand new model as part of the Bianchi 2009 line, the 928 Mono Q features a carbon frame and fork, Campagnolo Veloce groupset and brakes and Campagnolo Khansin wheelset. For more detail click here

RRP: $5100

Fusion Criterium Results Sun 16 Nov

The morning began with 190 competitors, Olympic Gold Medalist Anna Meares commentating and Marquee’s, DJ’s, jumping castle, AUDI motor vehicles and over $3000 of product giveaways provided by ZIPP, TriplePlay clothing, Glass Bar, Cassons and Fusion Cycles.

Kirsty Broun – current Australian Women’s Criterium Champion, won the women’s race, Lorian Graham of Virgin Blue Cycling placed second and Courtney LeLay from Kangaroo Point Cycling Club placed third.

Paul Robinson of Dutton Cycles, won the B Grade Men’s race, with Tim Bartlett in second place and Griff Davies of the Ord Minnett team in third.

Kyle Bateson of the QSM team won the A Grade Men’s race, narrowly defeating Peter Thompson of Team Fusion Teschner in second and Shaun O’Brien in third.

For more info, click here

Fusion Christmas Party Friday 12 December

You are cordially invited to the Fusion Cycles Christmas Party on Friday 12 December at 6pm at Fusion Cycles. The evening will entail BBQ food, beer, wine, music but most importantly, catching up with friends and celebrating a terrific year. Please let us know if you are coming so we can cater for you. RSVP here

Fusion Christmas Trading Hours

Fusion Cycles will be open throughout the Christmas period, only closing for Christmas Day, Boxing Day and New Years Day.

December

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

Every Sunday Gold Coast Road Racing from 7am. All Welcome.
Click here for more info.

Every Tuesday night until Christmas, Wynnum Redlands Club Track Racing.
Click here for more info.

Sun 7 Dec Bribie Island Triathlon Race 2. 300m swim/13km bike/3km run or 1000m swim/28km ride/8km run.
Click here for more info.

Mon 8 - 11 Dec Queensland Elite Track State Championships.
Click here for more info.

Sun 14 Dec Ipswich Cycling Club, Synergy Park Criterium, Carole Park. 7am, all welcome.
Click here for more info.

Sat 13 and Sun 14 National Cross Country and Down Hill MTB Championships, Geelong.
Click here for more info.

Sun 14 Dec Queensland Triathlon Series Race 3. 750m swim/20km cycle/5km run or NAB Enticer 300m swim/10km cycle/2.5km run, Raby Bay.
Click here for more info

Sun 14 Dec Australian Criterium Championships, Cronulla, NSW.
Click here for more info.

January
Wed 7 – Sat 10 Jan Balmoral Cycling Club Summer of Cycling Track Racing, Chandler.
Click here for more info.

Sat 17 and 31 Jan Hamilton Wheelers Criterium, Category 3 racing at Lakeside. All grades, start at 7am. Click here for more info

Sun 18 Jan Queensland Triathlon Series Race 4. 750m swim/20km cycle/5km run or NAB Enticer 300m swim/10km cycle/2.5km run, Robina.
Click here for more info

Wed 21st and 28th Jan Bank of Queensland Twilight Criterium Series, Category 3 racing from 5pm at Albert Bishop Park, Nundah.
Click here for more info

Sat 24 Jan Hamilton Wheelers Criterium, Category 3 racing at Albert Bishop Park, Nundah. All grades, start at 7am.
Click here for more info

Red Dog Triathlon Training Offer to Fusion Customers

Red Dog Triathlon Training is offering Fusion Cycle customers a free training session in December. Just show your Fusion Rewards card when you attend the session.
Click here for details of squad training times and venues.

Race Tips – by Adam Gill, Cycling Science

Breathing
What am I about to do?
Breath in through nose and out through mouth
Prepare body for efforts with deep breaths before efforts
Control breathing during efforts
Slow deep breaths during recovery

Cornering
Assess corner approaching. What do I need to do?
Determine apex of corner
How many people can fit?
Where do I enter and exit the corner?
How fast should I be going?
What gear should I be in?
Do I need to accelerate out of the corner?
Down in the drops?

Prepare the bike
Look at what is coming up. What do I need to do?
What gear should I be in?
How fast should I be going?
In or out of the saddle?
Breathing, am I recovering or attacking?
Down in the drops?

Nutrition Tips - Caffeine

As most people are aware the boom in the energy drink industry over the last couple of years has been phenomenal.  The Energy drink industry is now worth $696 million dollars a year in Australia alone. The main ingredient in these energy drinks is Caffeine.  And many people may not realise it but caffeine has now found its way into a vast range of sports nutrition products including gels, sports drinks and bars.  So what is the big deal about caffeine?
 
Caffeine is a naturally occurring substance that is found in leaves, nuts and seeds of many plants worldwide. Society has a long history of caffeine use and in most cultures it is intertwined into the everyday lives of all levels of society.
 
It is a common practice to dive for a caffeine source for that pick me up needed when three- thirty-itis sets in, but it is also well know within the athletic fraternity to improve performance.  Many people are unaware of how it works and how much is needed.
 
How does it work?
Caffeine is a stimulant but the exact physiological mechanism by which caffeine works remains elusive.  It can effect people in both positive and negative ways.  Effects can vary from very specific physiological responses like the increased mobilisation of fats from adipose tissue and muscle cells (in some individuals), to the effects on the central nervous system changing athletes perception of effort.  Caffeine effects can  be more pronounced in certain individuals especially those that don't consume sources of caffeine regularly.  The exact mechanism by which caffeine works is not completely understood but most scientists agree that its effects on the central nervous system and perception of fatigue or effort is a major reason for performance enhancement in most activities.
 
Caffeine and dehydration?
It is a common misconception that caffeine causes dehydration and is a diuretic.  In fact small to moderate amounts of caffeine have minor effects on hydration especially in people who consume it regularly.  During exercise the effects are non existence.  People who are habitual consumers of caffeinated beverages consume the majority of their daily fluid requirements through those beverages.  So the old wife's tale of caffeine dehydrating you is grossly over emphasised and will have no effect on hydration status during exercise.
 
Caffeine and carbohydrate metabolism?
As I mentioned in the September newsletter new research has suggested that caffeine may impact on carbohydrate metabolism.  There is research recently that suggests that caffeine may improve the absorption and utilisation of carbohydrate from the stomach during exercise and can improve performance dramatically over carbohydrate alone.  This research is very limited and is too early to say one way or the other, but the findings may explain why company's are adding caffeine to every sports nutrition product these days.  I also reported that a group in Melbourne found greater glycogen (muscle storage carbohydrate) replenishment with large amounts of caffeine and carbohydrate compared to carbohydrate alone.  Even though these are both very early studies it is evident that adding caffeine to carbohydrate improves physiological response to exercise.
 
How much is necessary?
Caffeine content of some food sources these days can be very high.  An unpublished study by a group on the Gold Coast found a marked difference between cafes in something as simple as an espresso shot.  They found a variation between ~80-250mg of caffeine across the same volume of coffee from different cafes.  This higher dose is equivalent to 2.5 caffeine tablets or 4 caffeinated energy drinks.  Most people don't need any where near that much caffeine to see a benefit. 

Most people see physiological benefits at doses in the range of 2-3mg/kg body weight.  As the level of caffeine intake increases so do side effects.  This is especially evident in people who don't regularly consume caffeine.  This can be of concern during racing when athletes consume gels or sports drinks that contain caffeine without them realising it.  Most gels these days contain between 40-80mg of caffeine per gel.  It should also be pointed out that caffeine intake can affect sleep patterns if taken too close to bed time. Caffeine usually takes around 30-60min to enter the blood stream and will have a half life of around 3hrs.
 
So next time you are consuming a gel or sports bar ensure you look at the ingredients list to ensure you are getting what you thought you were getting.  If you are using caffeine, use it with the guidance of a sports dietitian and expert in sports nutrition.  Trial it in controlled training situations, before using it in races.

Greg Shaw, Australian Institute of Sport, Sports Dietitian

Thank you for your support in 2008

and have a fantastic Christmas!

Fusion Cycles Team

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