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Edition 4 Tour Down Under

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Monday 20 January 2014

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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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Click on the image to view past issues: Issue 1

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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

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Sunday 19

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Friday 24


ue 3

9 January

ue 8

4 January

Issue 4

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Tuesday 21 January

Issue 9

Issue 10

Saturday 25 January

Sunday 26 January 15


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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

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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

6in100.org 69


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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

Issue 04 - The Daily Tour at the Tour Down Under  

Finally a little racing…..

Issue 04 - The Daily Tour at the Tour Down Under  

Finally a little racing…..

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