In this issue:

Christmas Gift Ideas

Christmas SPECIALS

Bike Review – Orbea Orca

Fusion Criterium Results

Customer Profile – Daniel Felton

Fusion Christmas Drinks – Friday 17th Dec 6pm

Fusion Christmas opening hours

You Know You’re a Cyclist when….

Fusion to Samford Bunya Loop – Ride log

Cycling Tips – Speed session

Upcoming Events

Studio Rise Offer to Fusion customers

Nutrition Tips – swilling carbs to go faster!

We would really appreciate your feedback on our e-news.

Please click here to let us know of things you like, don’t like, improvements, suggestions…….. it would be great to hear from you!

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!

Christmas Specials (instore stock only) 

Garmin edge 800 Bike Computer
Includes heart rate, speed, cadence, and maps.
Special: $649

Cannondale Six 4 Femme (size 48)

Alloy frame, Carbon Seat & Chain stays, Sram Rival groupset. 
RRP: $3200 Special: $2200

Cannondale Six Carbon 3 (size 52)

Carbon frame, Shimano Ultegra build.
Special: $3000

Cannondale Six Carbon 5 (size 56 and 58)

UK Bike of the year, carbon frame, shimano 105 groupset.
Special: $2500

Review – 2011 Orbea Orca SDR

Finally, Orbea is displaying their passion in the way they describe their bikes. We all know cycling is not about anything essential, it’s about passion – its good to see Orbea showing theirs….. checkout this bike instore now….   

“At first glance it’s just a bike. When you ride it you see that everything flows. Technology becomes your ally. Orca will be an icon in your life. Your escape route. The competition in your hands.  Discover how we have been able to improve the unsurpassable, to re-invent one of the best bikes in history. Breathe deeply, it’s just a bike.”

Specs:
Orbea Orca Silver carbon, Shimano Duraace groupset, Shimano RS80 wheels, Selle Italia SLR XP Flow saddle.

The new Orca has a lifetime warranty and Orbea will also let you design your own bike.  Orbea offers twelve colors and numerous assembly options so that you can create the Orbea of your dreams.

RRP:  $7,499

Fusion Criterium Results -  Sunday 7 Nov

The Fusion Crit was a great day of racing with more than 250 competitors, a couple of hundred spectators and no crashes!

With $5000 prize money up for grabs, the racing was aggressive with some awesome sprints in all races.  Click here to see results and photos. 

Customer Profile – Daniel Felton

Name:  Daniel Felton
Age:  30
Occupation: Development Manager, Vanriet Property Developments

How did you get into cycling?  I've always loved cycling and bought my first serious road bike when I was a teenager, but life got in the way and I didn't ride for most of my twenties.  A few years ago I decided to get fit again so I bought a bike and soon the bug had bitten, I was riding most days, enjoying the open roads and being healthy.

What brought you to Fusion Cycles?  I wanted to do a few group rides, and a friend recommended the Tuesday and Wednesday Fusion shop rides.  The guys made me feel really welcome so when it was time for a new bike it was a logical choice.  The service is always what keeps me coming back and they have a wealth of experience and knowledge that I find really helpful.  The fact that the shop supports the racing scene in Brisbane is very important for me also, I really appreciate that the shop has its own team and the Fusion Games crit around Newstead was one of the best races of the year.

What do you ride and how often?  I'm riding a Teschner SL9 at the moment and also have a Cervelo P3 for Time Trials and triathlons.  I absolutely love riding both of these bikes but I'm pretty excited to get the new Orbea Orca as my race bike for 2011.

What are your cycling goals?  For 2011 I'll be racing with my club's A Grade team (The Uni Guitar Gym/Orbea/Pensar Team).  This year I really want to help the team be at the pointy end of a few road races and individually I want to focus on time trials and hopefully find some form for the Grafton to Inverell.

Fusion Christmas Drinks – Friday 17th Dec 6pm

Please come and celebrate a terrific 3rd year for Fusion Cycles on Friday 17 Dec.  Drinks and nibbles from 6pm.

Fusion Christmas opening hours

Fusion Cycles will be closed 25 -28 December and New Years Day until 4 January.  We will be open Tuesday to Thursday between Christmas and New Year.

You Know You’re a Cyclist when….

• you point out pot holes, while you’re driving…and swerve around them.
• you apologize to your bike when you hit a pot hole.
• you wear clothes on your bike that you would never be caught dead in anywhere else.
• you stare at other cyclists… to check out their ride.
• you know the most indirect way between two points.
• you try to twist your foot to “unclip” from the accelerator pedal before getting out of your car.
• you think there is nothing odd about having bikes in your living room.
• you have shared a hotel room with your bike.
• you have more invested in your bikes than your car.
• you automatically calculate distances between cities in “days of riding.”
• you missed more than two family events this summer due to scheduling conflicts with club rides.
• you will ride to a destination and back that seems way too far to drive to.
• you get a haircut that works with your helmet.
• you’re an expert at knowing where to stop to get the traffic light to turn green.
• you discuss saddle numbness with complete strangers while waiting for the light to change.
• although you speak only English, you’re perfectly capable of pronouncing several words in Italian.
• you think 9 dollars for a movie ticket is outrageous but 5 grand for a new bike seems reasonable.
• you ride 100km one way with a twenty in your pocket and if you actually buy something, you consider leaving the change because of the weight.
• another cyclist asks you for the location of the nearest bike shop; you fix their bike on the spot.
• you have legs like a wrestler and arms like a malnourished squirrel.

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.

Cycling Tips – Speed Session

Your Speed session will focus on riding at maximum speed and effort for short periods with a high cadence (pedalling speed) around 100RPM to 120RPM with our working effort between 90% to 100% of our maximum heart rate. Our session will be on flat ground to ensure we can maintain high cadence. Key to the session is to work at your maximum effort. So here we go!

• Complete 20mins warm up in easy gear on flat road. Building to 85% effort for last 5mins of warm up.
• Complete 6  x 10 second sprints @ maximum effort with a 50 second recovery between each sprint. Cadence for each sprint is between 100RPM and 120RPM.
• Complete 10mins easy riding @ 65% to 75% effort cadence 80RPM to 90RPM
• Complete 6  x 10 second sprints @ maximum effort with a 50 second recovery between each sprint. Cadence for each sprint is between 100RPM and 120RPM.
• Complete 5mins easy riding @ 65% to 75% effort cadence 80RPM to 90RPM
• Complete 6  x 10 second sprints @ maximum effort with a 50 second recovery between each sprint. Cadence for each sprint is between 100RPM and 120RPM.
• Complete 15min warm down in easy gear.

Cycling tips courtesy of Adam Gill - Cycling Science.

Upcoming Events

December

Wed 1 and 8 Dec HPRW Twilight Criterium Series 5pm, Albert Bishop Park, Nundah. 
Click here for more info. 

Sat 4 Dec HPRW Criteriums, Nundah, 8am start. 
Click here for more info. 

Sat 4,11,18 Dec Murrarie Criteriums, Murrarie Crit Circuit, Wynnum Rd, Murrarie.  Racing from 6.45am, $10 entry, all grades.
Click here for more info.

Sun 5 Dec Bribie Island Tri Series Race 2.  300/10/3 or 1/30/8.  Active Kids Triathlon also on Sat 4 Dec.
Click here for more info.

Sun 5 Dec Hinkler Central International Criterium, Bundaberg. 
Click here for more info. 

Sat 11 Dec HPRW Criteriums, Nundah, 6.45am start. 
Click here for more info. 

Sun 12 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.

Sun 12 Dec Gelatissimo Just Tri It Triathlon, Lake Kawana, Sunshine Coast.  300/12/3. 
Click here for more info.

Sun 19 Dec Synergy Park Criterium, Ipswich. 7am start. 
Click here for more info. 

Studio Rise – Offer to Fusion Customers

Are you looking to improve your fitness, to keep up with group rides, be able to ride for longer, compete in the next charity ride?  Studio Rise indoor cycle will help you bridge the gap.  Unlike spin classes at gyms, Studio Rises’ instructors are trained to use cycle specific measures to improve participant’s fitness levels.

In a 45 – 60 minute format, with no rolling, traffic lights or drafting from a pack, the class is all work, utilizing interval training, heart rate training or even watts training (the ultimate tool in power), to get an individual workout that improves your cardiovascular fitness, leg strength, the ability to hold a constant cadence and overall endurance.

Group/individual indoor cycling at Studio Rise incorporates progressive cycling drills, challenges, along with motivational music.  Studio Rise does not have memberships so you can pay as you go or buy one of its special class series packs.  At Studio Rise the bikes monitor heart rate, calorie expenditure, watt output and distance travelled.

As a special for all FUSION customers, friends and family, Studio Rise is pleased to offer 3 classes for $20*.  For session times and bookings contact Studio Rise on T 3162 3231 E info@studiorise.com.au or check out www.studiorise.com.au

Nutrition Tips - Can rinsing the mouth with carbohydrate improve performance?

Over the last few years there has been some fascinating research into short duration (<60 minutes) high intensity exercise sessions and carbohydrate intake.

Surely Carbohydrate cannot be useful in exercise <60min.
Carbohydrate has been shown to improve exercise performance even when the exercise is not carbohydrate reliant.  It has been repeatedly shown that exercise of <60-90 minutes of duration will not deplete muscle glycogen stores.  It has also been shown that carbohydrate ingested during this type of exercise has little impact on the carbohydrate utilised for energy.  So if the carbohydrate stores do not limit exercise and carbohydrate intake during exercise is not really used - How does it improve performance?

Carbohydrate in the mouth has an impact on performance.
It seems that carbohydrate’s presence in the mouth may have an impact on performance through sensors in the mouth.  When carbohydrate is swilled or “rinsed” in the mouth but not consumed athletes performed better in a 1hr time trial compared to nothing at all.  This finding has been confirmed multiple times and seems independent of sweetness.  This means that the taste of sugar or sweetness of a beverage has nothing to do with the mechanism but in fact there are sensors in the mouth that sense carbohydrate is present and stimulate the body to work harder.

How is it working?
It has now been shown that carbohydrate mouth wash increases stimulation of reward centres in the brain. These sensors tell the body to work harder during exercise leading to a performance gain. This is now referred to as a central function of carbohydrate which is independent of its role in providing the working muscle with energy. 

Should you be swilling sports drink and spitting it out during rides?
Although the mouth wash studies have been very novel and cool, in the real world it is impractical to swill sports drink in the mouth and then spit it out.  Recently a few studies have shown that the benefit is seen when subjects swallowed the solution during exercise.  This means that by actually consuming small amounts of carbohydrate frequently (~every 15min) during exercise you can enhance performance of specific sessions.

Real world recommendations
In the real world the take home message from these studies is that for key High intensity, Short duration, Repeat effort sessions - small frequent intakes of carbohydrate may improve your training performance. 

Greg Shaw
Sports Dietitian
Australian Institute of Sport

From all the team at Fusion Cycles

Thankyou for your support in 2010

and Merry Christmas