When I got back from the Ride for Mike, I called him up and requested a visit. I was all messed up. Thing is, I had been pretty messed up for several months and we had been working to manage the issues I was facing.

Thank you, Eastside Chiropractic!

Not long ago he would have me lay on my back and hold my arms straight up. He would tell me to put my hands back-to-back and lock my elbows. Then he would take my arms and try to pull them apart while I resisted him. I couldn’t do it. Hardly any pressure at all would have one of my arms giving way.

The same thing would happen with my right leg. When he tested my ability to resist my leg would give. When he would have me extend the leg in comparison with the left leg there was a noticeable difference.

He could give me some immediate relief and improve my range of motion, but it seemed I was always going back to the weakness. Dr. Mruz would advise patience and rest. However, during the season I kept pushing through trying to get back to my previous abilities.

Then it was time to train for Ride for Mike. Jim Cunningham, my coach, had me start doing more tempo training. Up to this point I had been training for the frenetic pace of criterium racing with its high wattage, sprint type accelerations. Typically, this would have me turning a bigger ring at higher revolutions.

Now I was holding a very steady tempo no greater than 260 watts  in a medium sized ring at my t-cadence — about 85 to 95 rpm. I was beginning to feel improvement in my right leg and hip even before starting on the Ride for Mike. I was amazed how I had absolutely no pain in my hip upon finishing the 220 mile event!

Having been off the bike for a week now, I am finding that the little quirks I have had are starting to iron out. Yes, when I first went to Dr. Mruz after the ride my neck was a mess! However, my legs (which had caused me problems all season) were doing much better.

Then yesterday I was pleasantly surprised that I had made great progress in the last week. I had only one area of weakness when the good doc tested me. It was great to hear him say, “Good” when he finished testing my right leg. I didn’t even need to hear it… I knew.

There is nothing wrong with a little rest. I’m finding my body is reacting well to the time off the bike. I’m also able to catch up on some off the bike stuff that has been put on hold. Getting some of that sorted out is also going to help me mentally.

The time will soon come when I’ll mount up again, but I’m not going to do it until my body gives me the signal.

I imagine myself being an above average racer. It isn’t that I think I’ll be up there challenging for a bunch of wins. However, I do visualize myself being a mover in breaks and a consistent top-ten finisher.

More than that, it has been my desire to “fit in” — be accepted as a player in the peloton. It really isn’t that hard to look the part. Finding my way onto the POA Cycling Team certainly didn’t detract from the perception.

The reality has been something different. After a breakout year in 2010 when it looked like I could be a force to be reckoned with, everything changed. I found myself being a non-factor in most races. I was unable to do anything significant to help advance my team. There were times when I even made mistakes that hurt my team. As for personal success, that has been quite a ways in the past.

On top of that, in 2009 I had gotten a reputation for not being able to keep my wheels on the ground. Most of that was undeserved since I was typically a victim. However, my horrendous crash in 2010 seemed to cement it.

This year I was getting quite proud of myself. I had not crashed and have been able with bike handling to avoid a number of mishaps around me. While I haven’t had the finishes that I hoped for, I at least have avoided finishing on the ground! Maybe with a clean season, I could put the reputation behind me.

Then Saturday happened. Do you know how embarrassing it is to just fall over on your bike about three feet from the start line? That, my friend, is what you call a “rookie mistake.” It was a definite punch to my ego and my melodramatic tendencies kicked in.

I slunk back to my car that Saturday hoping that I wouldn’t see any of my team mates. I told myself that the next time I showed up for a race – whenever that might be – I would participate in my Low Cadence kit instead of the POA colors. It would be my way of doing penance for bringing disrepute on the team.

It was then it hit me that I definitely was not having fun racing anymore. The reason why was because I was racing for the expectations of my imagination rather than grabbing a hold of the moment and enjoying it. Bottom line is that I have been making my success or failure WAY too important for a weekend warrior.

I’ve determined that I am going out tonight with a different mindset.  I’m not going to go there pushing myself to live up to my imagined perception of myself. My goal is to go out there and let the race come to me. I’m not going to ride to avoid mistakes. I’m going to ride to participate.

If that approach lives up to expectations, then great. If it doesn’t, then – hey – I am who I am. Somehow, I have the funny feeling that if I ride that way, I’ll have greater success than I would otherwise.

Perceptions be hanged. Just ride your bike.

Climbing out of bed this morning, I could feel the stiffness in my hip. The temperature outside was in the 20s. I knew that going out in the cold with this hip could be a bad move. The cold seems to make everything worse.

I sent a message to my coach letting him know that I might not do the ride. I thought I might wait until the afternoon when the temperature was supposed to reach the upper 40s. I’d let him know what I ended up doing.

By 9:30 the thermometer showed 34 degrees. I knew that by 10:30 the temperatures were supposed to edge into the low 40s. Besides, 3 hours on the bike goes by so much faster when you are in a group. I decided to dress warmly and give it a go.

As soon as I walked out the door, I knew I made the right decision. It was quite warm. Even after getting on the bike and starting down the road with the wind tugging at my clothes, I felt comfortable — not really warm, but cool.

We rolled out and it came to me that not only did I make the right decision to do the UWBL, but I was also feeling pretty good. Today was a “let the meter run” day, so I didn’t have to worry about any workouts or intervals. I was supposed to make it as much like a race as I could.

I like these rides because it is a chance for someone like me – a lower Category 3 racer – to go out there with the big dogs and see what it is like to ride with them. While I wouldn’t do this in a race, I figure that if you have the opportunity, then stick your nose in there and learn something.

It is safe to sit in the pack and feel good about yourself as you finish at the back of the sprint. What did you learn? Do you get the experience of knowing what it feels like to push yourself to the edge? Why not go out there and put theory into practice. Sure, you might fail, but that is often how you learn.

We moved into the first attack zone of the day. This one would last about 10 minutes. Steve Sperry went off the front immediately. I knew we were trying to get my teammate Rodney to the finish line first. Steve was taking control of the race so our team could set the pace.

A rider started to attempt to bridge up to him. I covered this rider and followed him toward Sperry. We were at the tip of the spear of the field. As we passed Sperry, I launched a counter from the wheel in front of me. My goal was to pick up where Steve left off and control the front of the field.

I attacked at about 1000 watts and then settled down to 400 watts, then 350 watts, and then looked back. The entire field was right on my wheel! I backed down to 250 watts and finally pulled over to let the field pass. I had pegged my heart rate and now I was just hanging on.

My teammates then moved into line and the final sprint was on. All I could do was watch them launch from about two riders ahead of me. I couldn’t help — and didn’t need to. Rodney won the sprint.

Later, I explained to Rodney what I did and why I did it. He told me that the problem was I attacked from the wheel of the lead rider. Everyone could see what I was doing and they just increased their own cadence and allowed me to pull them along. On the positive side, it kept the pace up and discouraged an early attack by another team, but overall it didn’t accomplish much.

By the time we finished talking, we were headed into the second zone. This one is a bit longer and anything could happen in the next fourteen minutes. Because Rodney and I were talking, we got caught starting at the rear of the field. Still, I could see one rider go away and then saw my teammate Thomas Smith start out after him. The field slowed and let them go.

Thomas is amazing. Not only did he bridge up to the other rider, he went around him and then rode him off his wheel. Then he was out there alone. He was out there alone for a long time!

I started to work my way through the field keeping in mind the advice Rodney had given me earlier. As we got closer and closer to Thomas, I tried to work my way closer and closer to the front — but not too close. I was going to try something.

We caught him with about a mile to go to the finish. When he came back into the fold, there was a lull as the field waited to see which of the “big dogs” would make a move. Once again, the key for us was Rodney. Thomas had controlled the pace for a long time, maybe now I could buy Rodney a few more minutes not having to instigate anything.

I attacked down the left side of the field. Once again, I launched at 1000+ watts. This time I looked back and saw a huge gap back to the field! I had no delusions that I would win the sprint, but I did hope I could hold a pace that would make the other riders have to work to get up to me before the finish — giving Rodney a free ride.

Unfortunately, while I learned the lesson of how to attack from the field, I didn’t have the stamina to back it up. Later, Boyd Johnson rode up to me and chuckled, “We watched your legs just implode on each other.” I laughed right along with him. Sure, I wish I could have helped Rodney more, but the only way to find out what I could do was to try.

The field did go blowing past me. I watched some of the Category 3 riders I’ll be racing against this year go past. My first thought was, “Man, those guys are hanging in there and passing me! I’m toast this season!” Then I reminded myself, “This isn’t a race. The job today is to learn something and just leave enough in the tank to get yourself home.”

I am not naive enough to think my move had anything to do with it. The outcome probably would have been the same regardless. Rodney won the sprint. At least I felt as though I did TRY to do something to help my team.

There was one other attack that I won’t go into here. Let’s just say that at one point early in the attack zone I was surrounded by Globalbike riders — good ones. I was just trying to disrupt their four-man train. The earlier efforts just took it out of me and when my teammate Hank showed up to help, I couldn’t hold on anymore.

THAT is why I love racing my bike. Every time you go out there are new lessons to learn and experiences to put in the bank. You get a chance to push yourself to the edge and learn how far you’ve come — or how far you have to go.

It’s all good, as long as you leave just enough to get you home.

It is called a “2 x 13 at threshold.” Once I’m warmed up I am supposed to do a 5 minute blowout at FTP. Then I ride easy for about 10 minutes.

Then the real work begins. I ride one interval of 13 minutes at 98 – 103% of FTP. Once I recover for 8 minutes with easy spinning, I do it all over again. Finally, I cool down for the remainder of the time.

Here is my problem. I don’t exactly know what my FTP is right now. Last year I was up over 300 watts. Just taking a look at my output during training rides, I would say that I am around 250 watts. That would mean I would need to hold 245 to 258 watts for those 13 minutes.

That seems pretty doable. However, I could be all wrong. Last year my lowest FTP test result was 275 watts. I’d be interested in seeing how I would hold 270 to 283 watts for 13 minutes. I guess I’ll just have to give it a try and find out.

You begin to see the importance of knowing what your Functional Threshold Power is during any point of your training. The problem is, I haven’t had a test yet this training season. Now it is almost too late. I’ve got to get ready for February 19th and my first race of the season.

The closer I get the more I regret my off season doldrums. I just know that 45 minutes into the race I’ll be wishing I had that fitness. I just have to remind myself that it is the Spring TRAINING Series. This early racing combined with a renewed commitment to training will get me back where I want to be — just a little later than I wish.

My day in the office was pretty rough. I was dealing with a PR issue and had slipped up and it rightfully got me into a bit of hot water. At the same time there was another miss-communication with another department that I had to iron out. On top of that I learned that I had misfiled my taxes since 2008 and I was going to have to go back and amend them. That would mean even more expense during an already tight month. It was enough to have me running screaming from the office!

Well, I didn’t run. However, I did leave a tad early just to get out and clear my head. Where did I go? I went to see my trouble blender.

In my basement – known as the Low Cadence Lair – I have an office that doubles as my bicycle cave. On one end of the office is my computer, files, and other such “officy” stuff. At the other side I have my bicycles hanging — a Giant Trance X2, my converted SE Bikes Draft fixie, the nimble Giant TCR Advanced, and my latest addition; the Felt AR. Beneath the bikes I keep my trainer and exercise mat. Ah, my selection of blenders.

I picked the AR and attached it to the trainer. I’ll be honest, I was feeling pretty sorry for myself. Still, I had told Jim that I was going to recommit myself to getting back to the best form I could and I needed to get back on it.

Today he was having me do “finishing efforts.” I was supposed to do these on the road, but this was not something I wanted to do on a cold, rainy day. The way it works is you find a location where you have around a mile to put out a solid effort. After warming up, you launch into a breakaway effort — not an all out sprint, but close. After 10 seconds or so, you settle back into the seat, and in my case, you hold a 300+ watts effort until you reach a predetermined mark that serves as your finish line.

Hmmmm, so, how do you do this on the trainer? I set a time as my finish line. I figured I would be running about 25 mph at a 300 – 400 watts effort. That would mean that I would cover a mile at a little over two minutes.

Having figured all that out I started warming up. It felt good. My hip and knee that had been bothering me seemed to miraculously be healed. After 25 minutes of warming up, I launched into the first of my efforts. As I turned past the first minute (overcooking it a bit at 400 watts), things started to get a bit harder. My breathing picked up and I knew my heart rate was climbing. Something started welling up inside of me.

It was the troubles of the day. I focused on them. I took each one and threw it into the blender being powered by my burning legs. The blender responded shredding them into tiny pieces in my mind.

Now for a seven minute rest before the next effort. I found I wasn’t dwelling on the issues of my day so much. Suddenly my focus was more on the next effort I was going to have to produce.

Again, I attacked and once more felt the effort begin to sap my strength. I looked down to see the wattage fall closer to 300 watts. Time to throw some more troubles into the blender. Phil Leggett would be saying that I was “turning my legs with anger.”

I continued the process several more times and as I completed my workout for the day a smile crossed my face. The troubles of the day were pureed. No, they didn’t disappear, but the physical exertion gave me an outlet to release the frustrations and I was now in a better frame of mind to deal with them.

http://www.youtube.com/watch?v=p9bvUIbKlkk

The bicycle can’t make your troubles go away. It can help get you to the point where you are better able to deal the problems. So, don’t let issues of your day keep you off the bike. Get on and start blending.

I had reached the point where I resented the bicycle. Some things had changed in my life which opened up new opportunities, but also added to my responsibilities. It got to the point that I would walk down in the basement and see the bike on the trainer and the resentment began to rise up inside. The bicycle was something getting in the way, not something that was freeing.

An example: For many of my acquaintances who ride, the bicycle plays a larger role in their lives. Many of their social connections come from the bike. For me it is different. Most of my social connections come from other areas of my life. It is like living in two worlds.

In one world people ask you why you ride your bike all the time. In the other world people wonder why you don’t ride your bike more. To be really good in one world means you have to make sacrifices in the other. Normally what ends up happening is you fall somewhere in between.

On Sundays I want to go to church. I teach Sunday school at 9:30 AM and then attend morning service at 10:30 AM. My family then leaves the church in Greer and drives to the in-laws over in the Augusta Road area. The family (including my wife’s mom and dad, my family, and my wife’s two siblings and their families) all comes together for lunch. Sometimes, I will head out on the bike for an hour after we eat to take in Cleveland Park or the Swamp Rabbit trail. Then it is back to Suber Road Baptist Church for the 5:00 PM service.

At 1:00 PM the POA Cycling Team’s group ride leaves from Furman. If I rush out of the church parking lot and gulp down something from a fast food joint, I can probably make it for the start of the ride. However, it is typically a four hour ride. So, I have to turn around almost as we get warmed up so I can make it back to go with my family to the evening service. Believe me, I REALLY want to ride with the guys. The thing is, I want to be there for my family and church family more.

That is just one example of other conflicts that arise. It is never a choice between a good or a bad thing. That would be easy. It seems to be more of a relative question. It also seems that the pressure always comes in one world when things are going very well in the other. The dreaded times are when I’m having struggles in both worlds.

That is where I found myself over the last month. The responsibilities mount in one world during a time when I’m supposed to be devoting time to prepare to succeed in the other one. Something has to give and what gave was the bicycle.

I know that all sounds negative, but just as I’ve started this blog again, I’m starting anew in giving myself the best chance possible in the bicycle world. The only difference is that my expectations are not the same. The bicycle must be an aid in releasing pressure — not a cause of it. I’m committed to give my best for my training, but am not going to be guilt ridden if I can’t do everything.

I’ll toe the line this season for the fun of it. I’ll see the bicycle for what it truly is — a way for me to improve myself physically and to broaden my relationships beyond my own world into another. You can join me for the journey here at Low Cadence.

What stuck out to me was my heart rate as I came out of the chicane at the bottom of the course. The field comes into the first turn making a sharp turn to the left. After only a few yards, the field has to make an even sharper right hand turn. That second turn begins an ascent to the finish line. So, you have two things working against you at that point: 1) you have to accelerate out of the turn, and 2) you have to do this up a climb.

Within the first three laps of the race, I was hitting a heart rate of 184 bpm. We were accelerating out of the turn at around 28 mph. This was the time when I was fighting within the field to stay in position. I remember clearly that I was “catching back on” nearly every lap.

So, what could I change to make me more effective? I’ll illustrate by going toward the end of the short period I was in the field. I had been lapped and was sitting on the tail end of the line of riders. However, at this point I was not hitting 180 bpm and was still accelerating out of the second turn at nearly 30 mph. What was the difference?

The difference was that I was on the wheel of an experienced racer. I watched as he did everything he could to stay glued to the wheel in front of him. He didn’t need to work as hard accelerating out of the turn because he worked hard to keep his momentum through the turns and allowed the rider in front of him to create a draft. When there is no gap created, there is no gap to close. No gap to close means less effort to stay with the field.

Racing is really an exercise in intelligence and skill. You don’t have to be the strongest rider out there to win. You have to be the smartest — and a little luck never hurts either. Training is for getting yourself to be as strong as you can be, but it takes getting out there and racing to build your mental toughness and acumen. Knowing the abilities and limits of your equipment and then having the mental toughness to take that equipment to the edge brings that intelligence and skill together.

This will be my focus in 2011. I’m going to do my best to be in shape for the new season, but my focus and measure of my success in the season is going to be learning the skills and mental awareness to race smart. If I learn and pull the mental and physical together, I know I can be a help to my teammates. A great thing is that I have awesome teammates from which to learn!

It didn’t seem that strange of a statement to me. It has always been my plan to get back out there as soon as I could — not for the purpose of winning anything, but to prove that the accident didn’t take me out. Jim was glad for the drive, but was surprised because of the timing.

“I thought you would just wrap things up and come back in the spring,” he told me. “Of course, I’m glad to see you are getting back out there.” He continued, “There are some who have told me, ‘Oh, he’ll not be back.’” I looked at him with a quizzical look. It never crossed my mind that I wouldn’t come back.

“Well,” he told me later in the conversation, “we don’t have much time before next weekend. There really isn’t much we can do between now and then.” He then laid out my plan for the next day. “It would be best for you to face the shock of race speeds now than wait until race day.”

Pickens County, South Carolina

So, I headed out into Pickens County. I was supposed to ride 30 minutes ramping up to a rating of perceived exertion of 6 to 8. Then I would ride easy for 3 minutes before launching into an hour at 6 to 8 RPE with 1 minute bursts at 8 – 9 RPE every 5 minutes. Once I finished this hour, I was supposed to finish out another hour at 3 to 4 RPE.

Well, things went well for those first 30 minutes. I even made it through the first three 1 minute bursts. However, at that time I completely blew up. I was turning as hard as I could, but my legs felt like tree trunks. The lactic acid was building up in my legs and the thought of continuing in that feeling for another 30 plus minutes just seemed impossible.

I let up. My heart was not into suffering right then. To train effectively, you have to have a heart to suffer. You need to glory in it. You have to seek it because you know that it will help you go faster later.

Instead, I let up and set the town of Pickens as my target. At this point, I still had 6 or so miles to go to get there. I slowed to start looking around a bit. It was a beautiful day. Of course, I was still kicking myself for not finishing the workout.

I rode into downtown Pickens and realized I had never been to the town before though I have been all around it. I even had the idea to stop at a coffee shop, but couldn’t find one. So, I turned around and headed down Highway 8 towards Pumpkintown.

It wasn’t until then that I got it through my head to stop bashing myself for the earlier failure. “Look,” I told myself. “It is a beautiful morning. You should be happy to be alive and able to do this thing you love. Don’t be a child about this.” It still took a little bit, but finally I stopped thinking about anything but what I was seeing around me.

Had I been able to spend more time I would would have loved to explore some of the roads that branched off to left or right. It truly was a beautiful morning. Instead of going on to Pumpkintown, I took the turn to Dascusville and saw some of the most beautiful landscapes. The air was crystal clear and the colors were vibrant.

Indeed, it was good to be alive.

By the time I was heading toward home on Hunts Bridge Road, I was in a peaceful frame of mind. How thankful I am to live in a place like Greenville County. We really do have much to be thankful for as cyclists. There are other places with the type of terrain that we have, but here there is an element of belonging.

Northern Greenville County, South Carlina

As I turned onto the Swamp Rabbit Trail to finish my last miles to home I had a feeling of peace. Sure, I’ll race this coming Saturday. I’ll probably get spit out the back, but that isn’t the important thing. The important thing is that I am back. I’m back to experience the joys of riding and I’ll be able to show that my accident won’t keep me from racing.

I’ll let tomorrow worry about itself. I’m just thankful to be here today.

You’ve been good to me. There was a time when I was pretty listless physically and mentally. It was because I had begun living a sedentary lifestyle. You helped me bring a little balance back into that portion of my life. However, it is time for us to have a talk.

The joy of the wind on my bald head, the thrill of crossing a finish line on a solo breakaway, the exhilaration that comes from suffering and then overcoming — these are the things that brought me beyond merely riding around the block to attempting bigger and better things. Caught up in it all I set my sights on even larger accomplishments ahead of me. Like a junky after a fix, it takes longer and longer draws to get the high.

You are just a bicycle.

I’ve enjoyed the new doors you have opened for me. Please don’t think I am ungrateful. I am thankful and wouldn’t trade the experiences and relationships I’ve enjoyed.

However, I had friends before you. I had experiences that I enjoyed and shared with people I love. These new doors shouldn’t mean I have to shut the doors on the old ones.

You’re just carbon, rubber, and metal.

I’m giving up 8 to 12 hours of my week for you. I know, for some who ride your kin that is nothing! For others who have not known what you’ve given me that might seem excessive. I have to let you know, though, that is all I am going to be able to give you.

I think I’m paying enough as I spin going nowhere in my basement while my children are being read their bedtime stories upstairs. I know this training is the medicine I’m taking to make me stronger and it will pay off. It is something I do gladly. However, it is all I can give you. There are some fun things we could do together that just aren’t going to happen. The Beautiful Redhead and the Things Three are just too important.

You have no soul — you can only give what I bring to you.

What about Thing Two? Have I gotten caught up in hoping he will find his way onto one of your kind? What if he doesn’t want to ride a bike? Yes, I know one of the reasons why I started riding was so I would be in shape enough to keep up with him as a teenager when I’m in my 40s. What if I find that I have to do something else to spend time with him?

So, don’t look at me like that when I tell you that I can’t take you out. I’m giving you enough. For some people, it may not be enough. For other people, they may still think it is too much. But it is really just between you and me. I’ve found my limit.

Don’t worry, we’ll have a long relationship. I’m not going to just hang you up. You’ve given me too much to deserve that. Really, this year I’m giving you a good shot at getting us both into some of those bigger and better things. After that, though, our relationship is going to have to mature beyond the infatuation of the winner’s high.

You’ve been good to me, Bicycle. But it is time for me to grow up and realize that you’re got to be a small part of my life. A part – a part I enjoy – but just a part. I think we can do it and be better for it.

Sincerely.

I’m really thankful that John James has let me use his PowerTap for about three weeks now. Frankly, I think he has enjoyed not having the computer connected to him when he’s riding. I’m glad to get him back on the ball-and-chain.

Me? I’ve been out of sorts because my Garmin busted right as I was starting a serious attempt at training with power. That is why John’s generosity was so important. Thankfully I didn’t miss a single session.

Still, it was weird using a system that I didn’t understand. It took me a while to feel comfortable with the PowerTap computer. I was always afraid that I would clear it when I went to set an interval. It was also very different from large display Garmin.

As soon as I got the box open, I cranked up the computer and configured it. Then it was down to the office where my Giant with its Quarq CinQo was sitting in the trainer. I popped the 705 into its mount and then spinned the crank. Nothing happened at first so I started to go through the 705 settings to rescan. Before I could get there the alert popped up that the powermeter had been found!

Hurrah!

Today I’ll swap out the PowerTap rear wheel with my own and return the PowerTap wheels, wires, and head to John. Things will now be back to normal. Sure, it is a small thing, but when you are starting out on something new — something you are not sure of — it is good to have something comfortable be part of the process.

I do have to say that after using the PowerTap, I am very happy with the Garmin display. With eight possible configurable panels on the display (and a possible 16 with a simple switch)  it is very easy to have as much or as little information as you desire. That is going to be nice!

On the PowerTap I would have to scroll through the selections in order to see the cadence and the time elapsed. Since one of the things Jim is working with me is my cadence (yes, it is too low) I need to be able to keep an eye on it. At the same time, I need to keep an eye on the time elapsed for my intervals. The PowerTap head made that a challenge.

My Garmin screen will be configured with three display panels: 1) watts, 2) time, and 3) cadence.  On the second display that you can access by tapping the joy stick will have other information such as time of day, average watts, average cadence, etc.  Not only that, but a single push of a button will start my intervals.

Once again I find myself very pleased with the CinQo-Garmin combination. It isn’t that the PowerTap did not do the job. The data I received was not noticeably different. However, the ease of use and configurability of the former wins out in my experience.

Finally, once again, a big thank you to John James and Sunshine Cycle Shop. They have been taking care of me for over ten years now and I know they have my back. They can have yours too!