Issue 6 features Stage One from the Barossa and images from around town.
Edition 6 Tour Down Under Wednesday 22 January 2014 1 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 Wednesday 22 January 2014 ged coastline, you can trust Europcarâ€™s tally friendly travel solutions - start your 3 Click on the image to view past issues: Issue 1 Issue 2 Issu Edition 1 Tour Down Under Friday 17 January 2014 Friday 17 January Saturday 18 January Issue 6 Issue 7 Wednesday 22 January Thursday 23 January Wednesday 22 January 2014 Sunday 19 Issu Friday 24 ue 3 9 January ue 8 4 January Issue 4 Issue 5 Monday 20 January Tuesday 21 January Issue 9 Issue 10 Saturday 25 January Sunday 26 January 5 Wednesday 22 January 2014 7 Wednesday 22 January 2014 Download 200,000+ brand logos in vector format for free http://www.logoeps.com/ Published daily from 17 to 26 January 2014 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: firstname.lastname@example.org 9 Wednesday 22 January 2014 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 email@example.com 1111 Wednesday 22 January 2014 13 Welcome to my Adelaide. Wednesday 22 January 2014 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 â€“ 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 15 Wednesday 22 January 2014 17 Wednesday 22 January 2014 19 Monday 20 January 2014 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: firstname.lastname@example.org 21 Wednesday 22 January 2014 23 Wednesday 22 January 2014 25 Wednesday 22 January 2014 27 Wednesday 22 January 2014 29 Wednesday 22 January 2014 31 Wednesday 22 January 2014 33 Wednesday 22 January 2014 35 Wednesday 22 January 2014 37 Wednesday 22 January 2014 39 Wednesday 22 January 2014 41 Wednesday 22 January 2014 43 Wednesday 22 January 2014 45 Wednesday 22 January 2014 47 Wednesday 22 January 2014 49 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 Wednesday 22 January 2014 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 6in100.org 51 Regions of the Tour Down Under Fleurieu Peninsula Wednesday 22 January 2014 Europcar supports safety for all road users. 53 Wednesday 22 January 2014 FLEURIEU PENINSULA VISITOR GUIDE LINK: http://fleurieupeninsulavisitorguide.realviewdigital.com/#folio=CV1 http://www.southaustralia.com/regions.aspx 55 } Wednesday 22 January 2014 Unley • Stage 4 - 148.5km Friday 24 January 2014 â€˘ Victor Harbour } Click here to download stage map 57 } Wednesday 22 January 2014 McLaren Vale â€˘ Stage 5 - 151.5km Saturday 25 January 2014 â€˘ Willunga Hill } Click here to download stage map 59 Wednesday 22 January 2014 61 Wednesday 22 January 2014 63 Wednesday 22 January 2014 65 Wednesday 22 January 2014 67 Wednesday 22 January 2014 69 Wednesday 22 January 2014 71 Wednesday 22 January 2014 73 Wednesday 22 January 2014 75 Wednesday 22 January 2014 77 Wednesday 22 January 2014 79 Wednesday 22 January 2014 81 Wednesday 22 January 2014 83 Wednesday 22 January 2014 85 Wednesday 22 January 2014 87 Wednesday 22 January 2014 89 Wednesday 22 January 2014 91 Wednesday 22 January 2014 93 Wednesday 22 January 2014 95 Wednesday 22 January 2014 97 Wednesday 22 January 2014 99 Wednesday 22 January 2014 101 Bikeshop Locations Wednesday 22 January 2014 103 Adelaide Metropolitan Area: JT Cycles Adelaide  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  100 Anzac Highway Everard Park 08 82979952 www.bikesociety.com.au Wednesday 22 January 2014 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  JT Cycles Elizabeth  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  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 105 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 Oâ€™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: email@example.com Wednesday 22 January 2014 107 Let us help you take care of your most valuab le a s Your health. (Not your bike!) Wednesday 22 January 2014 Call us: 1300 217 905 set . We believe that looking after your health should be easy. So we've eliminated unnecessary paperwork and simpliďŹ ed the claiming process to focus on what matters most: you. So not only is it easy to select the right product and join us, we've also made it ridiculously easy to use your health insurance. Here's how: Our doors are open 24/7 and we leave it up to you to decide how you want to interact with us. Easily manage your policy via our website, tweet at us, or have a good old-fashioned conversation with a human being. We go above & beyond to help you get the best out of your policy. Call us: 1300 217 905 109 How to get the most out of your riding / training Wednesday Monday 20 January 22 January 2014 2014 Nutrition tips for the everyday cyclist Alan McCubbin – SDA Advanced Sports Dietitian, Next Level Nutrition Sports nutrition is often thought of as something that elite athletes pay close attention to, but not something that should concern the average cyclist. But no matter what level of riding you do, it’s likely that some adjustments in how you eat may make you faster or stronger on the bike, and get through your rides with plenty of energy. Here’s a few quick nutrition tips to make the most out of your cycling. So what’s the best way to go about weight loss – low carb, intermittent fasting, calorie counting or just eating less? Ultimately any approach that reduces the total energy (kilojoules or calories) will result in weight loss, but the approach that will work best for you is the one that you find the easiest to follow in the long term (and caters for any specific medical conditions, food allergies or intolerances). Shave some grams off your rig One thing that very few people ever discuss is the effect weight loss has on your body’s energy needs. Smaller bodies burn less energy – so if you were to lose 5kg and return to eating what you did before, chances are your weight will rebound back to where it started (or worse). So it’s very important to realise that to lose weight AND keep it off you have to eat less energy (or burn more through exercise) than you are now permanently, for the rest of your life. If you can’t continue that whacky magazine diet or gruelling exercise regime for the next thirty years, then don’t start it in the first place. Most cyclists (well at least us blokes) inevitably want to buy their next bike - one that’s lighter, faster and shinier. Saving weight by spending big on equipment has long been an obsession for many, but why spend hundreds (or even thousands) to save a few hundred grams when you can drop a kilo or two from your own frame without spending a penny (or at least a small amount on getting some expert guidance)? Nothing makes you ride faster uphill than giving gravity less ammunition. 111 Periodise your Fuel Back in the 1990s sports dietitians used to go on about carbohydrate as being the important exercise fuel. If you did a lot of training you were told to eat lots of carbs. But things were a bit more primitive back then, and athletes were encouraged to eat lots of carbs everyday, regardless of the training schedule. Since then both training and nutrition has come a long way, and with it the concept of periodised nutrition. That is, matching your carbs to your training schedule. Big ride tomorrow morning? Then make sure you get plenty of carbs the night before. Rest day or an easy social ride? Then no need for it. Afternoon ride? Then it’s extra carbs for breakfast and lunch. Carbohydrate is essentially starch and sugar, so foods like breakfast cereals, bread, rice, pasta, bananas, flavoured milk and yoghurt and foods made with flour and/or sugar will provide you with fuel for your high intensity Wednesday 22 January 2014 efforts. Use these when you need them but reduce them when you don’t. You’ll have energy for training but eat less total energy over the week (helpful if weight loss is a goal). Get maximum benefit from your training It doesn’t take a rocket scientist to realise that the more you ride, the fitter you get. But have you ever thought about what goes on in the body to make that happen? Research in the last ten years has been able to directly measure what’s going on inside the muscle. Following exercise, our muscles build proteins that result in the beneficial changes that occur in the body. With different types of exercise, different proteins are produced. But nutrition also has a role to play. The protein building effect is enhanced by eating foods that contain protein shortly after a ride. Even when not exercising there is a role for regular serves of protein across the day to maintain your muscle size and strength. There’s still more research to be done to determine the ideal way to eat protein for cyclists, but current recommendations suggest eating serves of 15-25g of protein (more if getting protein from plant foods) about 4-6 hours apart and one serve within the first hour after a big ride. Examples include a small tin of tuna, 3 eggs, 100-150g of meat, fish or chicken, 500mL of milk (plain or flavoured) or 200g of greek style yoghurt. Have a plan It never ceases to amaze me how many cyclists measure every aspect of their training. They have coaches writing individualised training plans, they measure heart rate, power, cadence and anything else they can analyse. But despite this, so few have a thought out nutrition plan that’s designed specifically to match their immaculately prepared training program. most out of your hard work on the bike. This means eating differently on different days of the week, adjusting your diet when your training plan changes emphasis during the year, and making adjustments when you’re injured or taking time off the bike. It can be tricky working out exactly how to individualised your nutrition to your specific goals and training schedule. If you’re looking for an expert to help build you a plan, find an Accredited Sports Dietitian by checking out the Sports Dietitians Australia website – sportsdietitians.com.au Nutrition planning is about eating according to your goals and training schedule, to get the 113 Wednesday 22 January 2014 115 Wednesday 22 January 2014 117 Wednesday 22 January 2014 119 Wednesday 22 January 2014 121 Wednesday 22 January 2014 123 Wednesday 22 January 2014 125 Wednesday 22 January 2014 127 Wednesday 22 January 2014 129 Wednesday 22 January 2014 131 Wednesday 22 January 2014 133 Wednesday 22 January 2014 135 Wednesday 22 January 2014 137 Wednesday 22 January 2014 139 Wednesday 22 January 2014 141 Wednesday 22 January 2014 143 Wednesday 22 January 2014 145 Wednesday 22 January 2014 147 Wednesday 22 January 2014 149 Wednesday 22 January 2014 151 Wednesday 22 January 2014 153 Wednesday 22 January 2014 155 Wednesday 22 January 2014 157 Wednesday 22 January 2014 159 Wednesday 22 January 2014 161 Wednesday 22 January 2014 163 Wednesday 22 January 2014 165 Wednesday 22 January 2014 167 Wednesday 22 January 2014 169 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! Wednesday 22 January 2014