Central Fusion
Becoming a Fusion Cycles customer is like joining a club. You'll have access to a range of FREE cycling activities to keep you involved in the sport, meet like-minded people and enjoy the Fusion Cycles community.
Quarterly Bike Service Workshops: Every 3 months, Fusion conducts bike service workshops for our customers to ensure they know how to change a flat tyre and know how to look after their bike at home between shop services.
Free Group Rides: Fusion has group rides 5 days a week that all customers are welcome to join. There are beginner rides and competitive racing level rides. See 'Shop Rides' for more details.
Social Rides: Fusion Cycles organises groups for the Mt Cootha Challenge, Brissy to Bay, Brisbane to Gold Coast and Noosa Century ride each year. Fusion also sponsors a number of local triathlons with a support crew and marquee for customers.
VIP Nights featuring new products: When new products - especially new bikes - are released by our suppliers, we hold VIP nights for our customers to be the first to view new products.
10% Discount for Network partners: Members of Triathlon Queensland, Bicycle Queensland, Cycling Australia, Reddog Triathlon Training and Southbank Tri Club all receive 10% discount instore.
Monthly Specials:
Central Fusion members will receive monthly specials by email as part of our e-newsletter.
Buy a NEW Bike!
Buying a new bike is great fun and to ensure you make the most of your purchase, Fusion Cycles has a new bike package.
You will receive:
- 30 day Performance Guarantee – if your new bike is not everything you expected it would be, you can return it within 30 days and we will exchange it for another bike.
- Professional Bike Fit service (value $189)
- First 12 months bike servicing (value of $325)
Fusion Connect - Cycling lifestyle
10 Steps to Bike Maintenance at Home
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
o tyre levers
o pump or CO2 canister
o spare tube
9. Home Maintenance equipment
o foot pump $70
o wet lubricant $12
o dry lubricant $12
o chain degreaser $24
10. Bike shop service recommended every 6 months – see Silver Service on Bike Servicing menu bar above.
|
| |
Nutrition Tips from Greg Shaw – AIS Sports Dietitian
Carbohydrate Intake
Carbohydrate is a fascinating nutrient and has a large impact on sporting performance but there is a lot of conflicting information floating around about carbohydrate and how much you need during training. To determine your carbohydrate requirements for an individual exercise session you need to ask yourself a few important questions.
1) How long will the session be for?
If the session is longer than 90 minutes it is important to take carbohydrate out on the bike with you. The muscles have a set store of carbohydrate called muscle glycogen. Muscle glycogen is finite and can be depleted. When this store runs out you “Hit the Wall” or “Bonk”. This is your body saying I have no more carbohydrate left in the muscles so I have to drop back my intensity.
2) What intensity is the session you are doing?
If you are doing an efforts session or a high intensity session then you will use your stores up faster and carbohydrate from food or fluids can be beneficial in maintaining your effort. Most cyclist would not think of taking carbohydrate out with them if they were doing a session of 8 x 5min efforts, but it may be beneficial in maintaining intensity in the last few repetitions of the session. This goes for racing as well. Most people doing a criterion of 45min plus 3 laps may not think that carbohydrate intake during a race would have a benefit, but a small amount around 20min in, may improve your ability to perform in the sprint at the end of the race. In very general terms it takes around 15-30min for a gel or sports drink to be absorbed and the body to be able to utilise the carbohydrate. So if it is a short race, get the carb in earlier rather than later. It is generally recommended that a person exercising at high intensity should consume around 30-60g/hr or ~1g of carbohydrate per kg per hour. This figure is based on absorption of carbohydrate during exercise and the bodies ability to utilise that carbohydrate being absorbed.
3) What form of Carbohydrate should you use?
Recently scientists have started to look at manipulating the type of carbohydrate in sports drinks and gels to see if they can increase the rate at which carbohydrate is absorbed. They have found that by including other types of carbohydrate mainly “Fructose” and “Maltodextrins” along with “Glucose” they can increase the rate of absorption and hence the body’s ability to burn carbohydrate to a higher level. Taking the potential rate of carbohydrate oxidation (burning of fuel) to around ~1.5g per min equating to around 90g of carbohydrate per hour. Products like lollies, soft drink, cordial, most gels and sports drinks contain only glucose. Products that integrate this research are starting to appear on the shelf and cyclists should be looking for products that use this latest research to maximise performance.
So before heading out onto the bike next time ask yourself these few simple questions and you will ensure you have enough high octane fuel to train at the red line.
Eat up the Road.
Greg Shaw, Australian Institute of Sport, Sports Dietitian
|
| |
|
