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August 2011
August Special: 15% off instore S2 Cervelo Bikes

Cervelo S2 Ultegra size 51, 56, 58:  RRP: $5695 Special: $4840

Cervelo S2 Rival size 54: RRP: $4495 Special: $3820

For more info on Cervelo S2 bikes click here

 
Garmin 500 Special RRP: $429 Special: $380

Garmin 500 GPS trainer includes bicycle mount, wireless heart rate monitor with premium soft strap in addition to a GSC10 speed/cadence sensor.

Additional Featurs:

Garmin Connect: go online to analyze, categorize and share data

Garmin Training Software compatible

Courses: compete against previous workouts

Auto Pause: pause and resume timer based on speed

Auto Lap: automatically start new lap

Auto scroll: cycle through data pages during your workout

Time/distance alert: alarm when you reach goal

Heart rate-based calorie computation

Customizable screens

Barometric altimeter: keep aware of changes in pressure at varying altitudes - stay on top of weather conditions

Power meter compatible: unit displays data from compatible 3rd party ANT+ enabled power meters

 
Product Review: Look 695

The LOOK 695 is a frame offering superior cycling precision thanks to the integration of the stem, the headset, the fork and an exceptional performance thanks to its crankset.

The 695 puts the CFD (Continuous Fibre Design) in application : the shape of the tubes is studied so that the carbon fibres work along the best axis, optimizing their mechanical performance.

The ZED 2 crankset, the frame’s nerve centre, is the culmination of 5 years of research, was tested by athletes and validated at the Beijing Olympics. It brings a new world record to the weight/rigidity performance.

To answer to the demands of all the competitors, the 695 is available in two versions:
- 695 SR (Super Rigid) will meet the expectations of racing cyclists looking for maximum transmission of their effort.
- 695 SL version brings more compliance for racers looking for a bike with a more compliant behaviour. This version will be more adapted to cyclists covering long distances.

- New carbon fabric HM 110 g/M²
- Ultra-light: single-piece frame weighing 940g
- Integrated E-POST technology
- New carbon front derailleur tab
- Ideal compromise between rigidity and flexibility
- Versatile frame at ease on all grounds
- Frame oriented cycling sports and competition

(review courtesy of wrenchscience.com and Look)

The Look 695 Frameset includes carbon crankset and stem and Look Keo Pedals.

Look 695 Frameset: $6999

 
Fusion Games: Photos and Results
First Choice Care Corporate Crit Winners:Team Lambert and Rehbein

First Choice Care Corporate Criterium Winners: Team Lambert and Rehbein

Thank you to everyone who supported the Fusion Games on 17 July.  It was a great day with over 100 competitors in the Duathlons and over 200 competitors in the Criteriums.  We look forward to hosting this event in July again next year!

Please click here for results and photos. 

 
Fusion Games Crit Experience: John Carr - how hard can it be?

John Carr - Aecom kit, blue bike.

Here is a little report I wrote about my first time racing ever, which happened to be at the Fusion Games.

Rookie Racing – A first timers experience

Criterium Racing -  This is a particular type of bicycle racing, in which a group of riders, cycle around and around a short circuit for no real reason as fast as they can for a set period of time, and then at the end ride around a handful of more times even faster than before to see who could cross the line first. Sounds simple right? So when I was asked to join my company's (AECOM) corporate criterium team for the Fusion Games, I thought to myself, how hard could it be?

In a word, very!

To be successful in a cycling race you need three things, skill, fitness and a bicycle. Meatloaf said 2 out of 3 aint bad, but unfortunately I only came to the table with the bicycle. 1 out of 3 is a fail on your typical exam.This wasn't looking good. However, through a stoke of luck (good or bad depending on which way you view it) I found myself winning a series of personal training sessions with the wonderful girls at Studio Rise fitness in Brisbane. Personal trainers are basically that little voice inside you that tells you to go harder, except personified with exceptional physiological knowledge and a worrying penchant for inflicting torture on their unsuspecting trainees! Thanks to Belinda, I went from awful, to not quite as awful as before in a short time frame. Now, it was race time.

The race day arrived and the team assembled consisting of a current crit racer, a triathlete, two others with legs the size of tree trunks, and some pasty Irish guy hauling up the rear (yours truly). The race got under way on a neutral lap of the circuit. Now I don't know about you, but neutral for me would mean, standing still, or maybe rolling under gravity, not hooking along at 30km/h+ whilst my spindly legs try to get warmed up. Then the bell rang signalling the race start, and the cadence went from faster than I was ready for, to "holy crap your feet are blurring".

As we circumvented the first few laps of the circuit something was becoming apparent to me, I don't like hot dogs. Previously I've loved these tasty conglomerates of bread, unspecified boiled meat and mustard. Therefore, how could  a circuit named after these possibly be bad? Well, the big feature of the hot dog circuit is the  hairpin bends at either end. Now whilst, I was rather good with the braking and turning if I do say so myself, I was not prepared for the accelerations after the turn.

Now I understand, that if you jump out of the saddle, you want a big gear and a few good blasts on the pedals. What I was subjected to was gears bigger than Mark Cavendish's trophy cabinet, and a similar amount of brutal accelerations to boot. It wouldn't take much to upset my rather tenuous position, and that’s what happened. In the braking for one corner, a chap to my right came out of his cleat, whilst a guy in front locked his gear. Confusion ensued and precious seconds were wasted, I rounded the corner and accelerated out. I'd lost a few metres to the tail of the group. No problem I thought, I can bridge this. Right?

Wrong.

Fresh air. We breath it every day, it is the giver of life, it is the sign of freshness, it was to be my worst nightmare. When you are in a group pedalling at a million miles an hour, you are shielded from the deadly "fresh air" and its associated resistance. But all on my lonesome, I had subjected myself to the fresh air, and in a combination of not being ready for it, and not reacting quick enough to my dilemma, I was about to experience the criterion racers worst nightmare, being dropped.

Like Floyd Landis's career, I went into freefall, and the group pulled away from me. For me it was disheartening, and for others it was too much, as some of my fellow droppee’s simply pulled out, knowing that efforts from now on were futile. I, being a first time racer, and altogether a little clueless kept battling on in order to finish the race and be classified. I could no longer offer my team any support, I could only trudge along in my own personal torture chamber as I watched my heart rate rocket, and the laps tick away.

No, I didn't get involved in a fabulous lead out train, no, I didn’t get to experience the tactics and alliances of the group, but I did race, I did finish and by god, I wasn't last!

It's been an incredible experience. As I sit here licking my wounds, and brooding at my rookie errors, I can't help but feel I've caught the racing bug, and I'll be back next year to take on the "hot dog of hell" once again.

John Carr

Half racer, Half reporter, Half not good at fractions

 
Free Bike Maintenance Course Sun Aug 21 3-4pm

Course Content:

1. How to change a flat tyre and tips to do it fast

2. What to do to maintain your bike after riding in the wet

3. General maintenance to prolong the life of your bike parts

4. Bike servicing – how often, what your bike will need

Bike Maintenance course is FREE and will be held at Fusion Cycles 68 Commercial Rd, Newstead. This course is a demonstration workshop, no bike needed. Click here to register by email.

 
Cycling Skills Tips: Shoulder Check

Shoulder Check:  This is an absolutely critical skill. It doesn’t matter if you’re on a quiet residential street, a busy urban roadway, or even on a sidewalk; the ability to scan over your shoulder without making the bike swerve is a necessity.

The mistake an inexperienced cyclist will make is pulling the right end of the handlebar with the right hand as he/she turns their head. This of course makes the bike swerve right before the cyclist has checked to be sure it’s safe to move right!

Practice this skill in an empty carpark. You can use the parking space lines to keep track of how straight you ride. Your arms should be slightly bent at the elbows. This is a very good practice in general; it reduces stress on your hands, wrists, and shoulders, and keeps you from wobbling or oversteering.

Drop your shoulders a bit and focus on just turning your neck and head. If your have mobility issues with your neck, or you want to get an especially good view of what’s going on behind you, take your right hand off the bar and place it on your thigh. Remember, it’s your right hand which inadvertently pulls on the bar; the left doesn’t push it.  Practice until you can look over your shoulder with minimal swerving.

 
Ride Log: 62km Fusion Tweed Valley Social Ride 10 Sept

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.

Enter online at qsmsports.com to join the Fusion crew hosting this ride on 10 September as part of the Kingscliff Triathlon festival. ($25 includes brekky)

Cumulative Distance  Directions
0km  START Cudgen SLSC Car Park Marine Parade
0.46km  (A) RIGHT Moss St
0.8km  (B) LEFT Sutherland ST
1.33km  over bridge
1.39km  cont. Casuarina Way
3.16km  Follow Casuarina Way past Salt
5.2km  (C) RIGHT Dianella Dr
5.51km  (D) LEFT Tweed Coast Rd
9.48km  Cont. Tweed Coast Rd through Cabarita Beach
15.16km  Straight thru RBT cont on Tweed Coast Rd
16.58km  Cont. Straight Tweed Coast Road
24.39km  Cont around bend LEFT onto Wooyung Rd
29.65km  (E) RIGHT Tweed Valley Way
33.24km  (F) RIGHT Pottsville Rd
44.26km  cont Straight thru RBT stay Pottsville Rd
44.6km  cont. Straight Coronation Ave
45.16km  (G) LEFT Tweed Coast Road
46.53km  Striaght thru RBT Cont. Tweed Coast Rd
56.22km  (D) RIGHT Dianella Dr
56.54km  (C) LEFT Casuarina Way
58.7km  cont. Casuarina Way past Salt
60.32km  over bridge Sutherland St
60.91km  (B) RIGHT Moss St
61.27km  LEFT bottom hill Marine Pde
61.72km  Back to Finish Car Park Cudgen SLSC


Click here to link to map.

 
Upcoming Events: August 2011

Sat 6 Aug Upperlimb Cunningham Classic Road Race, Gatton.  Click here for more info.

Sat 6-Sun 7 Aug Flight Centre MTB Epic, Grandchester.  Click here for more info.

Sat 13 Aug Tour de Tri, 24hr triathlon, Kawana.  Click here for more info.

Sun 14 Aug Maxxis Sunshine Series MTB XC Final, Mt Crosby. Click here for more info. 

Sun 14 Aug Brisbane to Ipswich Cycle Challenge, Brisbane Square.  Click here for more info.

Sun 14 Aug Capricorn Resort 70.3 Ironman, Yeppoon.  Click here for more info.

Sat 20 Aug Qld Road Teams Series Race 5, Warwick.  Click here for more info.

Sat 20 Aug HPRW Smiling for Smiddy Points Race, Nundah.  Includes Round 3 of Womens Racing Series. Click here for more info.

Sat 20 Aug Wivenhoe Dam Triathlon, Wivenhoe.  Click here for more info.

Sat 20-Sun 21 Rio Tinto Conquer Cancer Ride, St Lucia.  237km weekend ride to Wivenhoe Dam and back.

Sun 21 Aug Redlands Classic Ride, 75km, 45km or 15km. Click here for more info.

Sun 21 Aug Club Croc Duathlon Series Race 2, Nundah. Click here for more info.

Sat 27 Sun 28 Aug Qld Road Championships, Warwick. Click here for more info.

Sun 28 Aug Spike Fidler Crit Series Race 1, Nundah.  Click here for more info.

 
Nutrition Tips: Protein

Torq Protein Recovery Powder available at Fusion Cycles

In the last 10 years protein research has gone through the roof and we now know much more about how protein affects performance.  Lets look at a few key statements that are common misconceptions.

Everyone needs more protein in their diet?
Most people in everyday society meet their protein intake without any trouble and in fact most athletes meet their requirements just by eating the large volume of food they require to train.  It is a common misconception that a person training needs to eat more protein.  The average recreational endurance trained athlete only requires ~0.8-1.2g of protein per kg body weight per day. The average person only requires ~0.8g per kg per day. Trained endurance athletes need up to 1.6g.kg-1 due to their higher training loads.  This is pretty much an accepted fact now in the scientific community.

All protein is the same?
This is definitely not true.  Protein is made up of 23 different amino acids, which are the building blocks of protein. Of those only eight are essential.  That is they can not be made in the body and humans rely on food sources that contain these essential amino acids to survive.  Based on this, certain proteins are often referred to as high biological value proteins.  High biological value proteins are those that contain all 8 essential amino acids.  These are usually animal proteins from sources like eggs, and dairy products.

The timing of protein is not important, an athlete just needs more?
This is definitely not true especially in athletes trying to bulk up or increase lean muscle mass. Timing of protein intake is extremely important.  Consuming protein around exercise has greater benefits than taking it away from training like before bed or first thing in the morning.  The amount may not be as important and small amounts of as little as 10-20g of protein pre and post exercise may be all that is necessary to maximise the growth and repair response.  Research has also show that by including protein in your recovery nutrition, markers of muscle damage are reduced.  This is a large benefit as it is often muscle damage that is associated with the inability to train hard day after day.

Protein enhances endurance performance?
There is mixed evidence in the scientific literature in regards to the need of protein during endurance exercise.  From a performance point of view if carbohydrate intake during endurance exercise is suitable then protein intake will not enhance performance.

Greg Shaw

Sports Dietician

Australia Institute of Sport

 
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