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New Cycling Laws in NSW

cyclistNew Cycling rules were introduced on our roads effective from 1 March 2016.  This has caused some concern over the new rules & fines applied to cyclist, especially the need to carry photo ID.  To assist, here is a breakdown of the changes and how they will effect us.

Drivers must give bicycle riders at least a metre of space

DIY Bike Lane

From 1 March 2016, drivers who pass a bicycle rider must allow a distance of at least:

  • 1 metre when the speed limit is 60km/h or less
  • 1.5 metres when the speed limit is more than 60km/h

If a driver cannot pass a bicycle rider safely, they should slow down and wait until it is safe to pass the rider, leaving the minimum distance.  Drivers caught not allowing the minimum distance when passing a bicycle
rider face a $319 fine and a penalty of two demerit points.

Bicycle riders over 18 must carry photo IDcyclist with license

From 1 March 2016, all bicycle riders aged 18 and over must carry the required photo identification.  This will provide them the safety benefits if they are injured in a crash. This will also prepare them for the commencement of the changes in March 2017. 

From 1 March 2017, riders stopped by police for breaking the road rules could face a $106 fine if they do not have the required photo ID

The good news is that riders will be able to produce an image of their photo ID, on a mobile phone or electronic device. The photo must be a clear and accurate photo of the acceptable ID that includes all identification details and any change of address information.

From 1 March 2017, acceptable forms of Photo ID will include:

  • A current Australian driver licence
  • A current NSW Photo Card or interstate equivalent
  • An Australian or foreign passport
  • An international driver licence, in English or with an English translation


The most unpleasant of all is significant increases in penalties for categories of offences committed by bicycle riders that carry high road safety risk. The increases are intended to deter unsafe behaviour and bring penalties for those high risks in line with motorists. So unless you are doing something wrong, you have nothing to worry about.  

Here are the offences that will attract a fine:

Offence New penalty
Riding a bicycle without wearing an approved bicycle helmet $319
Riding through a red traffic light $425
Riding furiously, recklessly or negligently $425
Not stopping at children/pedestrian crossings $425
Riding a bicycle that is being towed by a motor vehicle $319
Riding without a bell or horn $106

So unless you are doing something wrong, you have nothing to worry about.   Happy Riding

 Information provided by  Road Safety Transport, NSW.

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Ways To Show Your Love On Valentine’s Day

Whether you’re the romantic type who shows their love through affection and roses, or the understated couple who believe less is more when it comes to romance, here are some Valentine’s Day ideas—perfect for every relationship!


  1.  Romantic Picnic                                                                                                                                             

    Couple having a picnic


Pack a hamper with your favourite cuisine, throw in a few cosy blankets and head off to enjoy a romantic picnic somewhere like King Edward Park, with its elegant rotunda, hundred year old Norfolk Island Pines, stunning ocean views, beautiful gardens and sweeping lawns.

  1. Recreate Your First Date

Do you have fond memories of your first date? Perhaps you visited somewhere you both haven’t been for a while? Recreating your first date is great way to enjoy each other’s company, as well as celebrating your relationship.

  1. City Escape                                                                                                                                                           

    couple by lake


Do you both love the city but never have enough time to explore it? Spend this Valentine’s Day  riding along the Foreshore and maybe take the ferry across to Stockton and enjoying a relaxing lunch or coffee in each other’s company at Lexie’s on the beach.

Revisit Newcastle’s convict past with a visit to the convict-hewn Bogey Hole, built around 1820 for the personal use of Commandant James T. Morriset.

  1. Candlelit Dinner                                                                                                                                              

candlelight dinner


Whether you choose to dine out with a fine view, or spoil your lover to a romantic homemade meal in the comfort of your own home, one thing is for sure—a candlelit dinner never fails to impress.

  1. Work Surprise

Does your loved one have to work this Valentine’s Day? Show them you care by sending a surprise to their work. Whether you ask their favourite café to deliver their go-to coffee and treat, or place an online order for a beautiful bunch of flowers, you’re bound to put a smile on their face.

  1. Leave a Valentine on Somebody’s Bike                                                                                                                                                                                                                                        Bike with Valentine

Is there are a certain someone you have your eye on but you just don’t know how to tell them? You’ve seen them riding around town on that stylish city cruiser, why not attach a little note to their handlebars and tell them you like their style. You can even help make someone’s day by leaving an anonymous Valentine on a random bike or two, they’ll be sure to appreciate the compliment!

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Christmas Trading Hours








Saturday, 19 December 9.00am – 4.00pm
Sunday, 20 December 10.00am – 2.00pm
Monday, 21 December 9.00am – 5.30pm
Tuesday, 22 December 9.00am – 5.30pm
Wednesday, 23 December 9.00am – 5.30pm
Thursday, 24 December 9.00am – 2.00pm
Boxing Day CLOSED
Sunday, 27 December CLOSED
Monday, 28 December CLOSED
Tuesday, 29December CLOSED
New Years Eve CLOSED
New Years Day CLOSED
Friday, 1 January CLOSED
Saturday, 2 January CLOSED
Sunday, 3 January CLOSED
Monday, 4 January Resume normal trading hours

Have a lovely Christmas and we will see you in the New Year.

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Dear Consumer:

SR SUNTOUR has announced a recall of certain SR SUNTOUR bicycle forks. The affected bicycle forks are models M3010 (26”), M3020 (24” and 26”), M3030 (26”, 27.5” and 29”), NEX (700C), and XCT (20”, 26”, 27.5” and 29”) manufactured between November 1, 2014 and January 27, 2015 with serial numbers between K#141101 and K#150127.

The fork model and fork date codes are located on the back side of the fork crown. A photograph of this area of the fork is below.

Location of Fork Date Code and Fork Model (shown below is an example)

suntour fork







Laser marking on back of non-drive side of crown Description

YY MM DD indicate the serial number and date of manufacture


K(Factory code) # (Assembly line code) YY(Year) MM(Month) DD(day)

(Example: KB141217 was produced on Dec. 17, 2014 in Kunshan Factory, B Assembly Line.)

SF11 M3010 Model name
AL P 26 TS T63 Model specs.

The forks were incorporated into bicycles sold under the brand names Trek, Giant, Merida, GT and Scott. They were shipped from November 1, 2014 forward.

If you purchased a bicycle with any of the above bicycle brand names since November 2014, please check your fork to determine if it may be affected by this recall. If your bicycle fork matches one of the fork models above and has a date code within the above date code range or if you are uncertain whether your bicycle is affected, please return your bicycle to the place where it was purchased for a free inspection and repair, if needed.

Should you have any questions, please feel free to contact SR SUNTOUR’s Australian distributor at ( or telephone number (+61 (03) 9770-8912) between 9:00 am – 4:00 pm (Australian Time) or visit the SR SUNTOUR website at (



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Get on the Road and get a Free Garmin Edge


Cannondale Get on the Road and Get a FREE Garmin Edge

To celebrate the Cannondale Garmin Team and the Tour De France, we are running a promotion.  Buy a 2015 Cannondale Carbon Road bike during the Tour (July 4 – 26 July) and receive a Garmin Edge 510 via redemption.  This promotion is limited to the first 100 redemptions.

The eligible models are:

Supersix Evo

Supersix Evo Nano Black
Supersix Evo HiMod Team
Supersix Evo Hi Mod Dura Ace Di2
Supersix Evo Hi Mod Dura Ace 2
Supersix Evo Ultegra Di2
Supersix Evo SRAM Red
Supersix Evo Ultegra
Supersix Evo 105

Synapse Carbon

Synapse Hi Mod Black Inc. Disc
Synapse Hi Mod Ultegra Disc
Synapse Carbon Ultegra Di2
Synapse Carbon Ultegra Disc
Synapse Carbon Ultegra
Synapse Carbon 105

New Slice

Slice Dura Ace Di2
Slice Ultegra Di2
Slice 105

Super X

SUPER X HM Black Inc Disc


TERMS & CONDITIONS Promotion applies only to Cannondale Carbon Road complete bike sales completed from Sunday, 4 July 2015 to Sunday, 26 July 2015. Laybys do not qualify. Free item is: Garmin Edge 510 head unit only. RRP $399. Limited to the first 100 redemptions. Bike serial number and valid, itemised receipt required for redemption. Redemptions processed at point of sale by bicycle dealer only. Free Garmin Edge 510 will be posted to dealer for delivery to customer.


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How Often Should I Service My Bicycle?


Most people understand the need to have their car regularly serviced by a mechanic to ensure it runs smoothly and safely. It also helps to avoid the need for any costly parts replacements. Sadly, bicycles aren’t given the same level of care.

We offer a free first service on all of our bikes and recommend that you book that in after riding for few months. Those initial adjustments and checks are extra important. When your bike is first assembled the new parts take some time and riding to get to know each other. Thoroughly checking and adjusting all the parts of your bike is extra important at this early stage.

After this initial service, we recommend a major service each 12 months with a minor check up at each change of season. It’s a reasonable guideline, but it really does depend on how much you ride, and what kinds of conditions you’re riding in. Heavy use, rain, mud and dust all mean more frequent servicing. It’s worth keeping an eye out for the telltale signs that your bike might need a service.

Telltale signs that your bike is due for a service

  • A squeaking chain can be a sign of insufficient lubrication
  • Grinding, skipping or clicking noises from the gears indicate that they need adjustment
  • Your bike chain should never fall off the sprocket; if it does, your derailleurs may need adjustment
  • Brake should engage smoothly and quietly, with only a short pull on the lever
  • Any rattles, wobbles or creaks should be investigated early; usually it’s an easy fix, but best to catch it early!

If you’re seeing any of these signs, it may be time for a service or a tune-up. As with any mechanical device, prevention is better than cure, so here’s things to look for every time you ride, every week and every month. A couple of small maintenance tasks, done early, can extend the period between major services, help your components to last longer and give you better performance!

Every ride:

Do an ABC-Quick check!

This stands for Air, Brakes, Chain and Quick Releases. It’s just a quick way to remember to check the Air in your tyres, makes sure that your Brakes are working right, that your Chain is clean and lightly oiled and that your Quick Release skewers (or bolt-on axles) are done up right and tight. Having a floor pump at home with a gauge means that you can get the tyre pressure right, quickly. The mini-pumps are best for use out on the road. Some good lube like Rock’n’Roll Gold and a chain cleaner makes the chain part easy.

Every week:

  • Do a thorough check of your air pressure using a pump
  • Check your tyres for wear, cuts and grazes, and replace if necessary
  • Check brake and gear cables for rust or fraying, and replace if necessary
  • Check your pedals and cranks to make sure that they’re tight
  • Listen to your chain turning through the gears – are the gear shifts crisp and accurate, and is the chain quiet?

Every month:

  • Check that your wheels are true and straight
  • Lubricate brake levers, derailleurs and cables
  • Check and lubricate your pedal cleats (if applicable)
  • Check all the other bolts, such as those in crank, seatpost, handlebars, stems, brakes and gears
  • Inspect the bike frame and components for any dings, dents, cracks or scratches – giving the bike a thorough clean is sometimes the best way to do a detailed check, and it gives you the chance to get your bike looking bright and new!

If you notice any issues as part of the daily, weekly or monthly check over, it might be an indication that your bike is due for a service. If you’re at all unsure, give us a buzz. We can help.

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Cutting through the performance nutrition crap… let’s look at what is going on with food and cycling.

At the front of every athlete’s mind are a host of questions about nutrition, diet / body weight, fuelling and recovery. Here we are going to cut through some of the confusion and give you some clear effective knowledge you can benefit from.

Realize that the most important thing is that each athlete has to know themselves. We all have different body types, blood types, metabolisms, performance goals, allergies / sensitivities and so on. This is why adopting someone else’s diet without listening to your body and applying your own unique situation often results in failure.


Ok this is a broad section but let’s look at some fundamental concepts you can apply right now to your life, your health and performing better.

  1. Natural nutrients > Toxins and artificial substances. Unrefined sugar is way better for you than nutra-death, um sweet.
  2. Nutrients trump calories. Think fruits and vegetables over “flour” foods bread, cereal, and pasta.
  3. Listen to how you feel. Do you get symptoms when you eat certain foods? Excess gas, skin bumps, headaches? Listen to YOUR body and use your intuition when eating.
  4. Have you ever seen an obese wild animal? Never. Movement, facing the elements and no refined sugar and flour / carbos = Beast mode. You can be too, it’s simple.
  5. We are all different. Some people thrive on a vegetarian diet, others try it and realize they feel and perform better with animal food sources. Your diet should be a balance of things you enjoy and things that serve your health and support your goals.

So basically focus on high nutrient content foods with minimal processing. Eat plenty of high nutrient content foods like FRESH fruits, vegetables, greens, nuts and seeds. These provide the “nutrition” we need to be healthy, be vital and perform well. The rest are fill calories. Your body will more or less convert any food into energy to burn or replenish blood sugar and fats. Simply think before you buy / eat. Is a Ritz cracker food? Hmmm let’s see; bleached flour, orange colouring, artificial cheese flavour and salt, yum.


There is a lot of confusion here on what to eat before training and racing. Realize that most of your performance energy, especially in events under 2 hours is already stored in your blood sugar and available fats gas tank. So there are 2 important things we want to consider for performing our best.

Do you have the eye of the tiger? Fuel to be ready to pounce!

  1. Have a relatively empty digestive tract. Dropping a bagel or oatmeal into your stomach 2 hours before an event is good as you will have time to digest it. These carbs absorb water like crazy so you need to follow them up with lots of water or you are in effect dehydrating yourself.
  2. Empty your elimination system. Yep, nothing worse than having to go #1 or #2 during an event. Get up early, massage your lower abdomen, drink hot coffee, a few deep knee bends and you should be good to go, literally!

For shorter events I suggest something simple an hour before your event like a banana with a nut butter or something like a Hammer Bar. If you are doing an event much longer than 2 hours then you will benefit from additional calories. Since this will be a moderately sized meal it should be eaten 2-3 hours before the event and should include sources of fat like butter, nut butter, oils and 10-15 grams of protein.

The important thing to realize here is that your energy does not come from your breakfast. Nearly all of your energy even in a 100 mile century ride will come from stored blood sugars and fats. How effectively you use them is determined by your training. We cannot eat our way to success; we need to train our body to run efficiently on our stored fuels.

The biggest thing to be concerned with in pre-exercise fuelling is:


Eat too much too soon before or during the event and enjoy cramps, inability to hydrate, heartburn, vomiting, peristalsis you name it. Good times. The best athletes fuel lightly pre-event, moderately during and then eat to replenish and rehydrate after the effort is done. Pro athletes can do 4-5 hour rides easily without any calories and on water alone.

The best way to discover this and tap into this performance secret is a specific fasted training protocol. Contact me for details below.


Time to tear it up!

Let’s get straight to the chase. Your endurance and energy does not come from what you are fuelling with during your effort. The majority of it is how well trained you are and how effectively you use your stored blood sugars and fats. Fuelling is not the holy grail of performance. Again the first thing to consider is how to not screw up your performance with dehydration or eating to many solids that do not get digested.

Also, who is telling you to consume 2 scoops of energy drink each hour in training and racing? Who is telling you this and what do they have to gain? Ok, again the top endurance athletes train in a calorie deprivation mode to train their system to use their stored energy more efficiently. Train on water and low calorie intake so your body learns to use your stored fats as energy. You will increase your endurance, increase your threshold power and get leaner, spend less on processed energy drinks / products. Win win for you!

For an event or heavy training day, the primary concern is hydration. Aim for a large water bottle per hour depending on duration and temperature. For calorie intake it depends greatly on how well trained you are but 150-200 calories per hour is a good target. You have to listen to your body to see that the energy drink, gel or food is actually being processed and absorbed. If it is not moving down past your stomach you need less calories, more water and more time before putting anything else in your stomach.

Let’s look at where our energy comes from for a 100 mile 4000 calorie ride.

We have 2,000 calories available as blood sugar / glycogen

We have 90,000 calories available as adipose and free fats, for this example we use 1,000 stored fat calories

We then need approx 1,000 calories from fuels on a 100 mile ride to meet the energy demands. 5-6 servings of energy drink bottles, gels or bananas and presto. You have met the demands. Now you have a 3,000 calorie deficit that needs to be replaced to recover so eat up after the event!

I personally like Heed, Sustained Energy by Hammer Nutrition  as my source of 150-200 calories per hour. Getting your calories through fluids is the easiest to process and supports staying hydrated.


Duration is everything. How long did you actually exercise and how much energy did you burn? Do a hard 60 minute effort and you don’t need to eat 3,000 calories to recover. Here are some fine points to consider.

  1. Rehydrate first. Hydration is primary. Drink water first, let that go into your system which happens quickly and then start the calorie train.
  2. Your body does not care where the calories are coming from after intense / long exercise. It will metabolize just about anything. A donut, a banana, a smoothie, a chicken sandwich. The key is to get calories in immediately after your effort and a quality source of protein is important to speed recovery, lessen soreness and support strength building. Recovery smoothies with protein powder are awesome and recovery drink mixes are perhaps the easiest and most practical as you can drink one down after an event, get your calories, protein and hydration all without any effort or time lapse.
  3. After event until bedtime is when you want to make up the calorie deficit to recover. You should never eat until stressed or full. Digestion takes a ton of energy and overeating puts another stress on your overworked body. Again know yourself, are you fuelling to lose weight, gain strength or recover for day 3 of a stage race. These variables all determine what choices you will make. Know yourself, give pause and ask yourself what am I trying to accomplish with what I am putting in my mouth?


Scott Price

Master Cycling Coach and Canadian National Road Cycling Champion