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Christmas Gift Ideas
Lezyne Multitool: $30-$200
BBB Winner Sunglasses: $79.95
Fusion Jersey: $100
Sugoi RS Knicks: $189.95
Lazer Genesis Helmet: $279.95
Fusion Gift Vouchers also available!
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Christmas Specials (instore stock only)
Zipp 202 Wheelset RRP: $3350 Xmas Special $2800
Vuka Bull Aero bars: RRP: $950 Xmas Special $700
Bont Shoes: RRP: $449 Xmas Special $299
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Review – 2010 Cannondale Scalpel Team
Fusion has one of only two 2010 Scalpel’s in Australia, so get in and check it out. We’re quite pleased that Cannondale have gone with the Fusion Green so we had to have it!
With a lefty Speed Carbon SL 110mm Solo Air OPI fork, Mavic CrossMax SLR wheels and SRAM XX 11-36t 10sp groupset, the Scalpel is getting rave reviews.
Cannondale says this about the Scalpel:
No bushings or hardware to wear out. No energy-sapping flex in a multi-link set-up. That's why the Zero Pivot technology of a tuned thermoset chain stay can deliver ultra-efficient power transfer and buttery smooth travel. The seat stay bridge has been redesigned for improved lateral stiffness. More power now transfers directly to the rear wheel for better climbs, improved rear-wheel tracking, and sprint-winning finishes. The new magnesium link on the Team Scalpel ensures the same great performance from the Zero Pivot suspension system and lightens total frame weight by 30 grams.
RRP: $10 000
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Fusion Recycles – we need bikes!
Our 2nd hand bike shop is selling bikes faster than we can get them. If you have a great bike that is collecting dust, or you’d like to upgrade your bike for Christmas and need some cash to put towards it, please bring your bike in for an appraisal.
We do all the work, you can just sit back and wait for the cash in your bank account. No strange people coming round to your house, no negotiating price, no random phone calls from would be purchasers in the middle of the night!
Fusion Recycles is open 10am-6pm Monday – Friday and 9am-4pm Saturday. Call 3252 9995 or click here to email Wes.
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Fusion Criterium Results - Sunday 8 Nov
The Fusion Crit was a great morning of racing with over 200 competitors, a couple of hundred spectators and no crashes!
With $6000 prize money up for grabs, the racing was aggressive with some awesome sprints in all races:
Reddog Triathlon Women’s Handicap Race
1st Loren Rowney - Gold Coast Goldstars, 2nd Jasmin Hurikino - Lifecycle Cycling Club, 3rd Zoe Appel - Balmoral Cycle Club.
Teschner Men’s Masters Race
1st Adam Baker - Hamilton Pine River Wheelers, 2nd Ken Wearing - Ffast Cycle Club, 3rd Ian Collins - Ffast Cycle Club
Studio Rise Men’s B Grade Race
1st Tony Lackey - Hamilton Pine River Wheelers, 2nd Paul Robertson - Hamilton Pine River Wheelers, 3rd Graeme Smith - Hamilton Pine River Wheelers
Mercedes Benz Men’s A Grade Race
1st Jack Anderson - Uni Cycle Club, 2nd Jay McCarthy - Fraser Coast Cycling, 3rd Jared Rowney - Ffast Cycle Club
Jack Anderson also took out 3 of the 6 sprint primes and won Most Aggressive rider!
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Fusion Race Team Update - Thomo 5th at Tour de Perth
Peter Thompson placed 5th at the 3 day Tour de Perth in November up against National and International pro cyclists.
Well done Thomo!
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Customer Profile – Susie O’Neill, Olympic Swimming Legend
Why cycling?
I really enjoyed mountain biking before having my children and I used to be ok at running so with my swimming background, I thought Triathlon would be great. I wanted to get back into some regular exercise again and cycling and swimming seemed like good places to start. I watched the noosa triathlon this year and was inspired. It looked like so much fun. I'm not sure when I'll start running....I know it will be hard not to get injuries.
What brought you to Fusion?
I met Chelsie a few years ago through Womensport Queensland and came out on one of her shop rides last year (on a dual suspension MTB!). I swim with Trent Patten from red dog triathlon training, so when it was time to buy a bike, Trent suggested Fusion. I wanted to go somewhere where I would feel like I could trust what they told me. I always got the feeling from Chelsie that she was an honest, staightforward person, so I presumed her and Matt's shop would have the same values.
At Fusion, they were very friendly and helpful. I bought a Cannondale Six and my husband Cliff bought one too. I’ve started riding a couple of times per week and it’s a lot of fun because my head isn't submerged in water! It is a new challenge and not as hard on my body as running. It is still an individual sport but I can get the team feeling by riding in a group.
What are you aiming for?
I’m pretty excited about competing in the Noosa Triathlon in 2010. I’m aiming to do the Byron Bay triathlon next year and a few of the other smaller triathlons in the leadup. But first I know I really need to build my skill level up. My legs are pretty weak and I didn't realise you used so much core in cycling !!! I want to try and ride at least twice a week. I want to learn how to ride in a group. I want to learn how to draft. I want to learn how to take corners faster. I want to feel a bit of pain in the morning so the rest of my day feels so much better!!
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Fusion Christmas opening hours
Fusion Cycles will be closed 25 -28 December and on New Years Day only. We will be open Tuesday to Thursday between Christmas and New Year.
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Fusion Christmas Drinks – Friday 11th Dec 6pm
Please come and celebrate a terrific 2nd year for Fusion Cycles on Friday 11 Dec. Drinks and nibbles from 6pm.
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Fusion to Samford Bunya Loop – Ride log
This is approximately a 45km ride with some moderate climbs in it. It is on roads so make sure you do it early morning or on a weekend. If you aren’t keen on the main roads that lead to Samford, drive to Samford and just do the Bunya Loop – this is 25km and is listed on page 43 of Where to Ride, South East Queensland book. (book available for sale at Fusion Cycles)
Start: Fusion Cycles – Right onto Commercial Rd, Left onto Ann St, 1st Right onto Brookes St, Left into Campbell St, Right onto Bowen Bridge Rd/Lutwyche Rd. Left into Newmarket Rd, Right onto Enoggera Rd, Left onto Samford Rd.
Follow Samford Rd all the way to Samford. At Samford, 1st Roundabout, turn Right into Main St. Main St becomes Mount Samson Rd. Right onto Eatons Crossing Rd, Right onto Bunya Rd. Left (kind of straight ahead) into Collins St, Right onto Francis Rd, Francis Rd becomes Bunya Rd again and then merges into South Pine Rd. Continue along South Pine Rd then Right into Plucks Rd. Plucks Rd becomes Ceasar Rd, Right at lights onto Patricks Rd. Left as Patrick Rd becomes England Rd. Right onto Samford Rd.
Follow Samford Rd back to Enoggera Rd and come back the same way to Fusion Cycles!
NP: Checkout google maps to get an idea of the route before you start.
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Cycling Tips – hill climbing
1. Stay seated as much as possible.
Although you develop more power while standing (you are taking advantage of all your upper body weight pushing down on the pedals), you also use 10 to 12% more energy as your pelvis isn't in contact with the saddle which means more work for your core and back muscles as you pull up on the unweighted pedal. The net effect is more energy used (less efficient) to climb standing versus to climb seated.
On short climbs, the length of a football field or less, it makes little difference. But on longer climbs, stay in the saddle and spin at 80 - 85 RPM. This is particularly so if you are heavier as standing puts just that much more weight on your leg muscles, while sitting uses the seat to help take the extra upper body weight off your legs. Staying in the saddle will:
- burn less energy - heart rate is approximately 8% lower for any set speed
- use your bigger gluteal (butt) and hip muscles to your advantage
2. Practice Drill.
Go hard up short hills while seated. Find a climb that's moderately steep and takes about 30 seconds to crest. Hit it hard at the bottom in a fairly large gear. Beware of letting your cadence slow by the top. Use a gear that lets you pedal at 90 rpm or more all the way up. Start with two or three reps and increase as your strength improves.
3. When you need to stand.
On long, fairly steep climbs, it may provide a break to alternate sitting and standing to employ different muscle groups. Just before you stand, shift to the next smaller cog, then shift back when you sit. These gear changes will help you maintain a steady pace during cadence changes.
And if you are going to stand, let the bike rock side to side under you - an arc of maybe 6 inches side to side. And don't lean too far forward. Stay back so that your weight is directly over the crank.
(tips courtesy of cptips.com)
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Upcoming Events
December
Sat 5,12,19 Dec Murrarie Criteriums, Murrarie Crit Circuit, Wynnum Rd, Murrarie. Racing from 6.45am, $10 entry, all grades.
Click here for more info.
Wed 2 and 9 Dec HPRW Twilight Criterium Series 5pm, Albert Bishop Park, Nundah. Click here for more info.
Sat 5,12 Dec HPRW Summer Criterium Series, Lakeside, Kurwongbah 5th, Nundah 12th. Cat 3, All grades, racing from 7am.
Click here for more info.
Sat 5 Dec Dick Smith Sydney Cycle Grand Prix, Olympic Park, Sydney. Criterium racing.
Click here for more info.
Sun 6 Dec Bribie Island Tri Series Race 2. 300/10/3 or 750/20/5 or 1/30/8. Active Kids Triathlon also on Sat 5 Dec.
click here for more info.
Sat 12 Dec Ipswich Cycling Club Synergy Park Crit, 7am.
Sun 13 Dec Gatorade Tri Series, Race 3, Raby Bay.
Fusion Cycles is a sponsor of this event and will have onsite mechanical support for competitors prior to the race.
QTS Triathlon 750m swim / 20km cycle / 5km run,
NAB Enticer 300m swim / 10km cycle / 2.5km run,
The Courier-Mail Kool Kids Triathlon 100m swim / 2km cycle / 400m run.
Click here for more info.
January
Sun 17 Jan Gatorade Tri Series, Race 4, Robina.
QTS Triathlon 750m swim / 20km cycle / 5km run
NAB Enticer 300m swim / 10km cycle / 2.5km run
The Courier-Mail Kool Kids Triathlon 100m swim / 2km cycle / 400m run.
Click here for more info.
Fri Sat 15-16 Jan Lunarc MTB 8hr Enduro, 12midnight-8am, Slickers, Denham Rd, Kurwongbah.
Click here for more info.
Wed 20 and 27 Jan HPRW Twilight Criterium Series 5pm, Albert Bishop Park, Nundah.
Click here for more info.
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Nutrition Tips – Girls v Boys
Is there a difference between male and females when you look at sports nutrition guidelines? The answer is yes and it will affect females usually more than males.
Do females need as many carbs?
Carbohydrate guidelines will depend on the amount of exercise a person is doing. These guidelines can be anywhere between 3-10g of carbohydrate per kg body weight per day. (checkout: Current concepts in sports nutrition,)
For female athletes it is important to focus on the lower end of these guidelines. The reason for this is that females and males do not share the same metabolic capacity. A variation in the body’s fuel burning capabilities means that female athletes have the ability to burn more fat as a fuel compared to males during exercise. This means that female athletes doing similair volumes of exercise as their male counterparts will not need as much carbohydrate to fuel their requirements.
Is more protein better for females?
Similarly to carbohydrate, females don’t require as much protein as males. The reason for this is that they have less total muscle mass relative to body weight when compared to male athletes.
Females should aim to meet 15% lower than males to account for these differences. In the real world the vast majority of athletes meet their requirements for protein. What they often do wrong is the timing, amount, and type of protein ingested leading to issues with getting the most out of their protein intakes. (This has been discussed in previous newsletters)
So do Females need to eat more fat?
Just because females are able to use more free fatty acids for energy than males as exercise intensity increases, it does not mean that female athletes need larger dietary intakes of fat to compensate for this.
The body has more than enough fat stores to provide fuel for exercise and the average athlete consumes enough fat in their diet to help with providing enough energy. So as has been previously discussed fat intake should focus on providing a balance of good fats in the form of poly and monounsaturated fats (inc omega 3,6,9 in the right ratios) to maintain body composition and provide sufficient energy to meet training requirements.
Surely female sweat is different?
As discussed in previous newsletters fluid guidelines should be individualised to personal requirements. Both sweat rates and sweat electrolyte concentrations are different between all individuals no matter if they are male or female. This means that each individual athlete no matter if they are male or female should know their exact sweat rates and sweat electrolyte concentrations.
To help you with this we are running a sweat testing session in Brisbane on the 19th of December. Click here for more info.
This will help you calculate your sweat rate and also know exactly what your sweat electrolyte requirements are. We will measure sweat rates as well as tell you how much sodium, potassium and magnesium you lose in your sweat every hour. We will then provide you with a detailed analysis of your fluid and electrolyte requirements for racing and training.
For many years female athletes have reported slightly lower carbohydrate intakes than their male counterparts for the same training outputs without any major negative training effects. So for female athletes out there, maybe look at reducing your carbohydrate intake to a more appropriate level (not cut out completely) to ensure body composition goals can be met and maintained.
Greg Shaw
Sports Dietitian
Department of Sports Nutrition
Australian Institute of Sport
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From all the team at Fusion Cycles
Thank you for your support in 2009 and Merry Christmas! |
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