Edition 4 Tour Down Under
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Published daily from 17 to 26 January 2014
Download 200,000+ brand logos in vector format for free http://www.logoeps.com/
The Daily Tour at the Tour Down Under: © 2014 The Daily Tour. Views expressed by authors, contributors or advertisers aren’t necessarily those of the publisher, partners or anyone else who has helped. Copyright is reserved, so we’d ask you not to reproduce the publication in another form. Feel free to share via links though. Note: If you would like to purchase an image, make contact via Facebook or send an email. Please note you probably won’t get a response immediately. Contact: thedailytour2014@gmail.com
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The Daily Tour The genius of the Tour Down Under is that it is based out of one location - Adelaide, South Australia. Sure, many of the world’s best cyclists are here to race, but that is not what makes this event fantastic. Atmosphere is what makes the Tour Down Under special and that is created by the people who visit the event. It cannot be bought but it’s here. The locals, the people from regional areas, interstate and international visitors create the atmosphere. And that is what makes the event. The Daily Tour - photography from around the race, capturing some of this atmosphere. It’s not a visitors or cyclists guide to the Tour Down Under, it’s a snapshot looking at what is going on in Adelaide and the surrounding regions. This includes the regions, iconic Adelaide and race KOM climbs, around the cafes and some pro chasing. People on bikes. Published daily from Friday 17 January for 10 issues, you might get your photo in it. Follow on Facebook and Twitter. Drink water. Hope the heatwave goes. Enjoy this small piece of the Tour Down Under. And if you couldn’t make it to Adelaide, just pretend you’re here....... Bigguy thedailytour2014@gmail.com
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Welcome to my Adelaide.
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Adelaide is my Aussie summer home, my cycling home and my training ground for Europe. Born and bred in Sydney the sea change at 26 years of age was a calculated decision to become a world class athlete. Adelaide was my Launchpad – A quieter city, less expensive and a gateway to relentless traffic free terrain of the Adelaide hills, McLaren Vale and the Barossa which soon became my workplace toward European success. The Adelaide cycling community have been an incredibly important part of my development as an athlete humbly receiving support from the South Australian Institute of Sport, local produce suppliers, bike shops, gyms and of course local coffee shops! I still choose to reside here in Summer months while I prepare for Europe and remain adamant it is one of the best cycling cities in the world! Rachel Neylan www.rachelneylan.com
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How to get the most out of your riding / training
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How to improve your cycling Written by Jennifer Schrader, Inspire Yoga Therapy
What can you do to improve your cycling experience when you are not an elite rider with a barrage of trainers and others supporting you, but more of a parent/partner/worker who simply loves cycling and wants to improve their riding experiences?
Clarify your Reasons for Cycling When you have a clear idea of the purpose of your cycling you might become more realistic in your expectations of your own abilities, what you want to achieve and whether you are achieving your goals. What do you want to get from your cycling – health, fitness (they are different), enjoyment, social? For instance if you are interested in health, then you don’t need the fitness levels of a Grade A rider. You could measure your progress in terms as simple as whether cycling makes you feel better or worse. Remember that the fittest athletes are often not very healthy because they push themselves to extremes which can do extraordinary damage
to their bodies longer term. Fitness should be relative to what you do regularly. If you are a weekend rider you really don’t need the fitness levels of a Simon Gerrans. If you are interested in improving fitness through cycling you need to set a progressive cycling program with some measurable and attainable goals to see if your fitness levels are improving. If your aims are purely social and enjoyment, then you just need to be able to cycle the distance you want without feeling the need for an ambulance following you. Be honest about your reasons for riding – you don’t always have to be competitive and you don’t need to have the fitness levels or goals of an elite athlete. Be realistic about what you can achieve – if family and work are your priority, and regular cycling or training is difficult to maintain, then changing your expectations and goals may not necessarily improve your cycling but may improve your enjoyment. 19
Training Bodies respond to habituation. This is the foundation of the SAID Principle – Specific Adaptation to Imposed Demand - which says that “your body will adapt specifically to whatever you train it to do”. So essentially if you want to improve your cycling – then cycle. Don’t get sidetracked by running, gym programs, yoga for cycling or anything else that takes your time away from cycling itself in the (often mistaken) belief that it will improve your riding. For example, although cycling involves the same leg muscles as running the muscles are used quite differently, which is why the transfer of fitness benefits don’t quite align. This doesn’t mean you should never train in other ways, especially if you really enjoy other activities, but remember that the more specific your training, the better your results will be.
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So, if you want to be a better hill climber then climb hills. If you want to be a better sprinter then practice sprinting. If you want more endurance, then do regular long rides. If you want to do everything you may need to think about retiring from your day job and becoming a full time rider.
Nutrition There are so many different nutrition theories and trying to sort through them all is nearly impossible. Going back to basic knowledge is a good place to start and the basics state that the body essentially gets its energy from carbohydrates, uses protein to build and repair tissue and uses saturated fats for hormone production (yes saturated! You did read that correctly – it is not a typo). This is a very simplified understanding but one which is often overlooked in preference for
some complicated magic which ignores basic human physiology. Using this as a foundation you should never contemplate a diet which removes any of these macronutrients, although you may like to play around with ratios and sources until you find a diet which suits your individual body, rather than being swayed by ‘one size fits all’ ideologies. The key to nutrition is not reading the latest and greatest and adopting it without question, but really paying attention to how you feel – what messages are your body giving you in relation to what you eat and drink? Another important consideration is that you are never going to find a magical nutrition formula because bodies are organic and therefore in a constant state of change in relation to current circumstances. Whatever you ate and made you ride fantastically well
last weekend may not work the same this weekend. This doesn’t mean you’re doing something wrong, it’s just that your needs this weekend may be different.
Rest and Recovery Never underestimate the importance of rest and recovery. Listen to your body. If you’re tired and lethargic and secretly wishing you could stay in bed, then pulling on the lycra and hauling your butt onto your bike is not going to make you feel better long term. You may feel better temporarily as the body self medicates with pain killers and uppers, but if you feel terrible a couple of hours after the ride when these chemicals have worn off, then you have probably done more harm than good.
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Classic Adelaide Hills: Coach Road
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Europcar supports safety for all road users. 61
Coach Rd
Monday 2018 January 2014 Saturday January 2014
Strava Segment - Coach Road, Rosslyn Park. South Australia 2.4km Distance
9.8%
184m
Average Lowest Grade Elevation
417m
233m
Highest Elevation Elevation Difference
9:32
11:27
KOM QOM Dec 2012 Sep 2013
VIEW THE SEGMENT:
www.strava.com/segments/672271
6363
Coach Rd
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A quality ride on four wheels
Whether your next ride has you climbing high into the mountains or testing your limits along the rugg quality fleet at competitive prices to get you there. Offering flexible, easy-to-access and environment next journey with Europcar.
MK2106
Visit europcar.com.au for all the latest deals.
europcar.com.au 1300 13 13 90
ged coastline, you can trust Europcar’s tally friendly travel solutions - start your
Own a piece of sporting history.
Own your own piece of sporting history for only $20.00 per ticket, but hurry, tickets close 25th of January
Par tners in a joint initiative to raise money for ovarian cancer research
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PHIL ANDERSON
STUART O’GR ADY
B R AD L EY M cGEE
ROB B I E M cEWAN
C ADE L E VAN S
SIM O N G E RRAN S
In the 100 year history of the world’s most famous cycling endurance race, le Tour de France, only six Australians have worn the coveted maillot jaune (or yellow jersey). This is your chance to own a slice of Australian sporting history while raising funds for Ovarian Cancer research.
Only two jerseys exist. One will be auctioned and one will be raffled
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Bikeshop Locations
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Adelaide Metropolitan Area:
JT Cycles Adelaide [1] 262 Pulteney Street Adelaide 08 8359 2755 www.jtcycles.com.au Monday:
9:00 - 18:00
Tuesday:
9:00 - 18:00
Wednesday:
9:00 - 18:00
Thursday:
9:00 - 18:00
Friday:
9:00 - 20:00
Saturday:
10:00 - 17:00
Sunday:
11:00 - 16:00
Bike Society Anzac Parade [2] 100 Anzac Highway Everard Park 08 82979952 www.bikesociety.com.au
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Monday:
9:00 - 17:30
Tuesday:
9:00 - 17:30
Wednesday:
9:00 - 17:30
Thursday:
9:00 - 20:00
All metropolitan shops are Authorized S-Works Dealers.
Friday:
9:00 - 17:30
Contact Everard Park, Blair Athol and Hove stores for BodyGeometry FIT.
Saturday:
10:00 - 17:00
Sunday:
11:00 - 16:00
Bike Society Blair Athol [3]
JT Cycles Elizabeth [5]
Oxygen Cycles Mclaren Vale
394 Main North Road
Shop 3/9 Elizabeth Way
143 Main Road
Blair Athol
Elizabeth
Mclaren Vale
08 8262 5449
08 8252 1983
08 8323 7345
www.bikesociety.com.au
www.jtcycles.com.au
www.oxygencycles.com
Monday:
9:00 - 17:30
Monday:
10:00 - 17:30
Monday 10:00 - 18:00
Tuesday:
9:00 - 17:30
Tuesday:
10:00 - 17:30
Tuesday: 10:00 - 18:00
Wednesday:
9:00 - 17:30
Wednesday:
10:00 - 17:30
Wednesday: 10:00 - 18:00
Thursday:
9:00 - 20:00
Thursday:
10:00 - 20:00
Thursday: 10:00 - 18:00
Friday:
9:00 - 17:30
Friday:
10:00 - 17:30
Friday: 10:00 - 18:00
10:00 - 17:00
Saturday: 9:00 - 17:00
Closed
Sunday: 11:00 - 16:00
Saturday:
10:00 - 17:00
Saturday:
Sunday:
11:00 - 16:00
Sunday:
Outside Metropolitan Area (within 100km):
Bike Society Brighton [4] 391 Brighton Road Hove
Bicycles Mount Barker
17/485 Main North Road Evanston
12a Walker Street
08 8358 1500 www.bikesociety.com.au
Gawler Cycles Evanston
08 8522 2343
Mount Barker,
www.gawlercycles.com
08 8391 4777
Monday:
9:00 - 17:00
Monday:
0:00 - 0
Monday 9:00 to 17:30
Tuesday:
9:00 - 17:00
Tuesday:
0:00 - 0
Tuesday 9:00 to 17:30
Wednesday:
9:00 - 17:00
Wednesday:
0:00 - 0
Wednesday 9:00 to 17:30
Thursday:
9:00 - 20:00
Thursday:
Friday:
9:00 - 17:00
Friday:
0:00 - 0:00 0:00 - 0:0
Thursday 9:00 to 17:30 Friday 9:00 to 17:30
Saturday:
10:00 - 17:00
Saturday:
0:00 - 0:00
Saturday 9:00 to 16:00
Sunday:
11:00 - 16:00
Sunday:
0:00 - 0:00
Sunday Closed 141
Adelaide Metropolitan Area: Adelaide Bicycle Creations Adelaide
Mega Bike City Adelaide
Adelaide Hills Cycles Mt Barker
Mike Turtur Cycles Medindie
Aldgate Bike Shop Stirling
Mitcham Cycle Centre Kingswood
AvantiPlus Norwood Norwood
North Adelaide Cycles North Adelaide
AvantiPlus Salisbury Salisbury
Norwood Parade Cycles Norwood
AvantiPlus Semaphone Semaphone
Oxygen Cycles McLaren Vale
AvantiPlus Unley Unley
Plympton Cycles Plympton
AvantiPlus Woodville Woodville
Road Rage Cycles St Peters
Bernie Jones Cycles Warradale
Road Track &Tri Direct Glenunga
Bicycle Express Adelaide
Seaton Cycle Works Seaton
Bike Lane Golden Grove
Southcoast Cycles Christies Beach
Bike Society Blair Athol
Standish Cycles Hyde Park Hyde Park
Bio-Mechanics Cycles & Repairs Adelaide
Standish Cycles Klemzig Klemzig
Clarks Cycles Kensington Park
Standish Cycles Marion Marion
Classic Bicycle Shop Adelaide
Standish Cycles Mile End Mile End
Complete Cycle, The Port Noarlunga South
Standish Cycles Morphett Vale Morphett Vale
Corsa Cycle Centre Adelaide
Standish Cycles Tea Tree Plaza Modbury
Cumberland Cycles Cumberland Park
Standish Cycles West Lakes West Lakes
Cycleland Clearview Elizabeth West
Star Cycles Elizabeth West
Euride Campbelltown Campbelltown
Super Elliotts Adelaide
Euride Hyde Park Hyde Park
Tailwind Cycles Reynella
Gawler Cycles Gawler
That Bike Shop Salisbury Plain
Glenelg Cycles Glenelg
The Bike Station Hove
International Cycle Centre Stepney
The Cyclerider Blackwood
JT Cycles Adelaide Adelaide
Trak Cycles Norwood
JT Cycles Elizabeth Elizabeth
Treadly Bike Shop Adelaide
Largs Bay Cycles Largs Bay
Up Front Bikes O’Halloran Hill
Lifecycle Bicycles Norwood
Whippets Workshop Stepney
Little Black Bike Adelaide Mawson Lakes Cycles Mawson Lakes
Note: This listing is a guide onlymay not be 100% accurate.
Mega Bike Hyde Park
Changes: thedailytour2014@gmail.com
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Ride Like Crazy
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Cafes
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We asked Rachel Neylan to nominate her favourite post ride Cafe. Red Berry Espresso 1A L’Estrange St, Glenside (2km from CBD, just off Greenhill Rd)
Other popular cafes include: Espresso Royale • 357 Magill St. St Morris Paddy’s Lantern • 219 Gilbert St. Adelaide Borcelli Caffe Ristorante • 81-89 Hutt St. Adelaide LaMusette, Siphon Coffee Bar • 3/15 Moseley St. Glenelg Muratti 114B • Prospect Rd. Prospect Add to the list. Email details to: thedailytour2014@gmail.com
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WIN A BIKE
Valued at $3,999
Team Europcar ride Colnago
Visit us at the Europcar Photo booth in the Tour Village to join the Europcar Fan Wall or pop by and see us at the Bike Expo for your chance to win a Colnago bike!
Monday 20 January 2014