Cannondale CAAD 8 Road Bike

Step up from an entry level road bike to the 2011 CAAD 8.  The CAAD 8 features an alloy frame, carbon fork and seat post and shimano 105 groupset.  
The CAAD 8 has a super light frame, relaxed riding position but maintains rigidity in the frame for solid power transfer and confident handling.

RRP: $1700 Special: $1500 Instore stock only.

O_Synce MiniFree Wireless Bike Computer

Featuring speed, max/average, distance, time/stopwatch, an ezy touch screen and the option of wired cadence, the O_Synce bike computer is reliable, easy to use and great value.  
MiniFree won a Eurobike Gold Award in 2009.

RRP: $69.95 Special: $59.95 (+ $24.95 for cadence option)

Brief Version
This is a perfect wheel set for triathlete and road racers seeking superior aero performance, stable handling, and the convenience of clinchers.  There’s no faster all-around wheel set than the 808 Carbon Clincher.
The new carbon clinchers has the new firecrest shape, that is not affected by crosswinds, and the only approved full carbon clincher that can withstand high temperatures of braking.

More Detail....
To achieve maximum performance with every Zipp wheel set, our engineers create uniquely tuned rim profiles for every combination of rim depth and tire style. So the process of developing the all-new 808 Carbon Clincher was much more complex than merely adding clincher sidewalls to the 808 Tubular or increasing the depth of the 404 Carbon Clincher.
Optimizing the revolutionary Firecrest aero rim concept for a 81mm depth and the distinct airflow pattern of clincher tires required us to evaluate a slew of minutely varied prototypes through computational fluid dynamics and in the wind tunnel. At 27mm wide, the final version is the fastest deep-section carbon clincher in the world. Yet, with a weight of only 1759 grams, it more than holds its own on the climbs.

With Firecrest’s unparalleled approach to the wheel’s centre of pressure, the 808 Carbon Clincher also handles crosswinds with the stability you’d normally associate with a much shallower rim– making the 808 Carbon Clincher ideal for non-disc-legal courses like Kona. Plus, the wide rim shape provides efficient power transfer along with comfort and durability – making it an excellent choice for just about any terrain and riding style.

In addition to Firecrest, all Zipp full-carbon clinchers feature an exclusive heat-resistant resin as part of the composite structure. Utilized in the 808 Carbon Clincher, this technology prevents spikes in rim temperature and tire pressure that can impact performance and handling. In fact, heat dissipation is improved so substantially that ours are the only carbon clinchers to pass stringent European safety testing without limitations on rider weight or brake pad options. So every rider can tackle even the longest, most technical descents with confidence.

Review courtesy of Echelon Sports 

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. 

Thank you to everyone who joined the Fusion Cycles Australia Day Fundraiser Ride last week. With 146 riders and $3040 raised for the Premiers Flood Relief Fund, we were really happy with the event. Thank you to Bec and Brett at Epresso for putting on a lovely breakfrast and serving 150 coffees in 1.5hrs! Thank you also to the Fusion Race Team, their help in managing all the riders was fantastic!

A few images have been loaded onto the Fusion website.

The Goat Track Ride is a challenging ride, not for beginners.  The Goat Track can only be ridden 'up' so when you view the map below, remember to go out towards Samford Rd first and back along Mt Nebo Rd.

Shaun O'Brien - Fusion Race Team member has kindly logged the ride on his Garmin.  Click here to view the ride details.

Fusion Cycles is joining in the fun of the QSM Kingscliff Tri weekend again in March.  Included in the weekend’s program is the Fusion Cycles Social Ride, a 62km social ride around the Tweed Coast on Saturday 5 March. For more info, click here. 

Based on cycling 2-3 times per week, this maintenance checklist will prolong the life of your bike parts.

1. Clean chain every week – wipe down with soft cloth & regrease.
2. Degrease chain every month.
3. Clean bottom bracket every 4 months if dry weather. If regularly riding in rain, clean bottom bracket every month.
4. Clean brake pads and wheel rim surface once a week.
5. Tune gears and check and regrease gear cables every 4 months.
6. If you have been cycling in the wet, wash frame and running parts, dry with soft cloth and relubricate chain.
7. Check side walls of tyres regularly for damage and wear and tear. Replace tyres if deep cuts or flat spots as these will mean more flat tyres.
8. Ensure you have a puncture repair kit on your bike at all times including: tyre levers, pump or CO2 canister, spare tube.
9. Home Maintenance equipment: foot pump, wet lubricant, dry lubricant, chain degreaser
10. Bike shop service recommended every 6 months – see Silver Service on Fusion Cycles website for details. 

How did you get into cycling?
My father was a competitive triathlete and road cyclist so I attended triathlons and road races before I could walk and started competing at 12.  I love the freedom of being on a bike, the environment of the sport and the terrific people you meet in cycling.  I thoroughly enjoyed training and racing and headed overseas to race for Belgium and Dutch teams in 2000.  I raced in Europe for 3 years and when I returned, continued working in bike shops as I had done since I was 15.

Why did you join Fusion Cycles?
It was 2007 and I was at a crossroads thinking about whether to go back overseas to race but thinking maybe I was too old for that...... Having always worked in the bike industry and enjoyed keeping a strong connection to cycling, Fusion seemed to offer a chance to make my mark on the Brisbane bike shop scene. I love getting people enthusiastic about cycling, and offering a level of service that goes beyond people's expectations and Matt and Chelsie shared the same values.  I was also excited about creating a destination shop and building a team from scratch.

What is the best thing about managing a bike shop?
The quality of customers here is great, so many customers appreciate what we do and this is rewarding.  The ability to make a passion a lifestyle and career is terrific and as a shareholder of Fusion, I have input to the direction of the business.  Its a great team environment, we only hire people who share the same passion for cycling and customer service values. 

What are your cycling goals in 2011?
I've been out of racing for nearly 3 years and having raced for the majority of my life, I am keen to get back into racing as part of the Fusion Race Team this year. 

Every Saturday Murrarie Road Cycling Criteriums from 6.45am, prize money for first 4 places.
Click here for more info.

Wed 2 Feb Round 5 HPRW Twilight Criterium Series 5pm, Albert Bishop Park, Nundah.
Click here for more info.

Fri 4 Feb, LunarC 8hr MTB Night Race, Slickers.  Click here for more info.  

Sat 5,12,19,26 Feb HPRW Criteriums, Nundah.  (12 Feb Kermesse at Lakeside) Click here for more info.

Sat 5, 12, Sun 20 and 27 Feb Summer Cup MTB races, Underwood Park, Daisy Hill. All grades, great for beginners.
Click here for more info.

Sun 6 Feb Race 5 Gatorade Tri Series, Caloundra.
QTS Triathlon 400m swim / 15km cycle / 4km run. Includes NAB Enticer and The Courier-Mail Kool Kids Triathlon.  Click here for more info

Sat Sun 12-13 Feb Oakey 2 day, Oakey.  Criterium on Saturday, Kermesse on Sunday.  Click here for more info.  

Sun Feb 13 Bribie Triathlon, Bribie Island. Short course 300/10/3. Long course 750/30/5 & 1000/30/8.
Click here for more info.

Sun 20 Feb TQ Sprint Championships, Redcliffe.  Click here for more info.

Sun 27 Feb Race 6 Gatorade Tri Series, Raby Bay
QTS Triathlon 400m swim / 15km cycle / 4km run.  Includes NAB Enticer and The Courier-Mail Kool Kids Triathlon.
Fusion Cycles is a sponsor of this event and will have a mechanical stand on site for pre-race assistance.
Click here for more info.

Sun 27 Feb, Crestmead Sizzling Summer Series, Round 1, Crestmead.  Click here for more info. 

Are you a Labrador or a Budgie?
I usually classify active individuals and athletes into two eating groups “Labradors” and “Budgies”. Labradors (usually males) sit down to eat meals quickly and continue to eat until they are so full they can’t move. Budgies (usually females) sit down to eat meals and usually only eat a portion of the meal. Labradors rarely eat between meals but when they do eat they eat enormous quantities. Budgies on the other hand eat small amounts at main meals and consume large amount of calories between meals. Which one are you? The way you eat can have a large impact on endeavours to change your body composition for training outcomes.

Snacking - Budgie’s
There is good evidence that the more often an athlete eats, the more energy they eat in a day. There is also evidence that suggests that when we eat an afternoon snack in an attempt to reduce our evening meal intake we still eat what we would have eaten without the snack. This is an issue as snacks foods are usually high in carbohydrate and energy and low in fibre and protein.
Snacking is a major issue in today’s society due to a few key changes in the way we deal with food.
• We now have open planned kitchens which means the area in which we consume food has increased dramatically, eg in front of the TV, in the lounge room etc. We have no defined areas in our house for food consumption.
• Increase in food serve sizes eg. 200g instead of 100g of yoghurt, 600ml of soft drink instead of 300ml, coffee in a mug instead of a cup.
• Snacks usually only contain 1 ingredient meaning that it is easy to continue to snack on it without formal preparation.
• Snacking has no structure or preparation involved. You grab something quickly like a handful of rice crackers but as you pass the cupboard again you grab another handful. Within minutes you have eaten the whole packet of rice crackers.
On the other hand snacking can be important in sports nutrition for providing recovery nutrients and for pre-training carbohydrate priming. So it is important if you are consuming snacks for training purposes eat snacks that are purposeful, of appropriate quantity, have more than one ingredient, are higher in protein and are eaten at a table or in the kitchen. If you are not snacking for training and trying to change your body composition then you may benefit from sticking with the three main meals a day and trying to avoid snacking.

Main meals - Labradors
It is easy (as Labradors can attest) to sit down to a meal high in refined carbohydrate, the occasional veggie and minimal protein and eat until your eyes pop out. You consume large amounts of calories and don’t snack in between meals. For some active people and athletes this way of eating is necessary to consume the calories required to deal with high training volumes. This is not the most effective way to eat especially if you are trying to reduce excess body fat. But Labradors often complain of being hungry after main meals when they try to eat smaller volumes. You can overcome this by using a few tricks.
• Eat a larger portion of lean meat/chicken/fish or other high protein low fat food.
• Eat more vegetables. Ideally vegetable portions of the meal should make up 50% of the meal.
• Control your carbohydrate portion, measure it out or keep it to a portion of your plate eg 25% of the plate is carbohydrate.
• Consume water with your meal. This can fill you up without adding calories.
• Slow down your eating and put down your knife and fork between mouthfuls.
• Over time your stomach will learn to deal with the volume you provide.
By reducing your main meal sizes you may need to increase your purposeful snacking for specific high intensity sessions. This is not mindless snacking, this is eating snacks that have specific nutrient compositions and follow the rules set out above for snacking.

What can Labradors and Budgies learn from each other.
Budgies can learn that eating more at main meals may reduce their need to snack inadvertently throughout the day. Labradors can learn that more specific snacking around training and during training may help reduce the size of their main meals. Snacking and eating bigger main meals both have their place in a well balanced training diet but it is when the extremes are taken that people get into trouble. 
 
Greg Shaw
Sports Dietitian
Australian Institute of Sport