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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.

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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 Europcar’s tally friendly travel solutions - start your

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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

Wednesday 22 January 2014

Sunday 19

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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


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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: 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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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: thedailytour2014@gmail.com

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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 51


Regions of the Tour Down Under

Fleurieu Peninsula

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Europcar supports safety for all road users. 53


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FLEURIEU PENINSULA VISITOR GUIDE

LINK: http://fleurieupeninsulavisitorguide.realviewdigital.com/#folio=CV1 http://www.southaustralia.com/regions.aspx

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} Wednesday 22 January 2014

Unley • Stage 4 - 148.5km


Friday 24 January 2014 • Victor Harbour

}

Click here to download stage map

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} Wednesday 22 January 2014

McLaren Vale • Stage 5 - 151.5km


Saturday 25 January 2014 • Willunga Hill

}

Click here to download stage map

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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

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 [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 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 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

Wednesday 22 January 2014


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Wednesday 22 January 2014

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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.

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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

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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!

Wednesday 22 January 2014


Issue 06