Freedom

Like anyone else sometimes I do a lot of thinking when on a bike ride and sometimes I dump a lot of clutter out of my head.  Most mornings I hook up my dog Max to his leash, push my mountain bike out the door, I walk him to the end of the driveway and then we head off on a 2 or 3 mile run (he runs and I ride).

A couple of days ago on our morning outing I started thinking about the sense of freedom bike riding gives me.  I don't remember learning how to ride a bike, I just remember being in 3rd grade and sharing a bike with my older siblings.  Sometimes my brother would be the captain sitting on the banana seat, I'd sit on the handlebars and my sister would sit on the sissy seat on the rear, or she and I would swap places.  I'm still not sure how we survived those days, three kids on a bike, no helmets, flying down the hill from our house in Belton, MO going as fast as that bike would take us.

I don't remember anyone helping me balance myself on the bike, learning how to pedal or use the brake.  If anyone it would have been my brother.  What I do remember is the first time I cruised in front of our house, going just a few houses in either direction, riding in circles.  And I recall sitting on the bike at the top of our hill, surmising making that run down the hill by myself and riding back up.  With three of us on the bike my sister and I would have to get off and walk up the hill while our brother rode the bike free of the extra weight.  Oh how I envied him!  I pushed off and rolled faster and faster and faster, the wind cooling my face and blowing my short curly hair into impossible tangles and I didn't care.  I pedaled as hard and fast as I could go, down the hill and halfway up the next hill.  I had just experienced my first taste of freedom, escaped from our hill, nobody bossing me around or telling me to get off the bike or change seats.  I triumphantly turned around and rode back, slowing almost to a dead stop as I huffed and puffed back up our street.  Still - I did it and even though I gasped for air, made it to the top and back into our drive.

Fast forward several years later to the summer before my senior year in high school.  I saved my money and bought a 10 speed Schwinn from K-Mart.  My parents had moved from 5 acres outside a small farm town in Southwest Missouri into an apartment in Springfield.  Mom worked early shifts at a nursing home and Dad had retired.  I had to have a means of transportation otherwise I would have to walk a couple of miles to school.  Buying a bike solved the problem.  I rode that bike all summer long and I rode everywhere.  Once again I had regained my freedom and it was deliciously exhilarating.  The same feeling that embraced me in 3rd grade was back and it was better than ever!  I rode my bike to and from school every day.  It was an icebreaker for conversation with a fellow named Bruce who was in my business math class.  And when a chick who decided to duck out of school for the day backed into me as she pulled out of her spot in the parking lot, leaving me banged up and bruised, it was Bruce who carried my books to classes for the week following while I carried a pillow for my bruised caboose.

I'm not sure what happened to that bike after my mid 20's.  I rode it around town a few times with my long locks flowing behind me, usually gasping to catch my breath and suddenly more than aware of an uncomfortable seat.

Years went by, I had three children, worked a stressful job, had gained a lot of weight and I had taken up running.  It was killing me.  After an incident with my new rescue dog wrapping his leash around my legs as he lunged after my black kitty who decided to go on a midnight walk with us, sending me crashing to the ground on my knees I could no longer run without intense pain and swelling.

My oldest daughter who was now married suggested I go bike riding with her.  I could ride her mountain bike and she would ride her road bike.  By the way, she is 5'6" and I barely hit 5'2".  You see where this is going, right???

Our first time out, me being a complete novice, we rode 10 miles.  Me on Honorable Daughter #1's mountain bike and she whizzing along on her road bike.  It was tough.  I grumbled.  I huffed.  I puffed.  I worked HARD!  My butt hurt and I wanted to cry.  But I was proud of myself for riding 10 miles so I agreed to go again.  I wasn't feeling the love and the freedom I felt in 3rd grade and 12th grade. This was much harder work than I remembered.  Somehow my daughter convinced me to keep trying.

Finally I decided to buy my own bike.  I wasn't sure what I wanted.  I just knew I didn't want a mountain bike.  I wanted to be fast like my daughter but I wasn't sure I wanted to commit to the price of a road bike (and it looked daunting) so I settled on a hybrid with front suspension.  I rode it a couple of times then took it to a friend's house and asked him to swap out the heavy tires and put road tires on it.  I rode it, took it to Cady Way Trail and would meet my daughter at her house near West Orange Trail in Apopka where I became a weekend warrior.  I was rediscovering that sense of freedom and relishing the rides.

About six months into riding the hybrid I had a particularly trying weekend.  Personal issues that left me with a sense of betrayal and emotional upheaval.  My daughter and her husband came over late Saturday afternoon, she told me to close my eyes, and when she told me to open them there before me was the new love of my life.  A beautiful purple Specialized Dolce!  I couldn't believe it!  I couldn't believe they would give me such a wonderful, splendid, gorgeous and expensive gift.  I burst into tears.  Tears of joy, gratitude and release of the huge frustration that had been weighing heavily on me.

That bike saved my life and that is no joke.  I found freedom again only I didn't let the wind blow through my hair because I now wore a helmet.  My bum no longer hurt because in addition to being gifted this amazing bike I was also given a couple pair of chamois shorts and cute jerseys.  There was no choice of going with flat pedals.  My son-in-law put his SPD pedals on the bike so off we went to a bike shop to purchase shoes.  He even gave me his CatEye computer.  I was set to go!

On the bike I could declutter my mind, push myself harder to overcome stresses and challenges.  Sure I crashed with the new pedals and it made me a more mindful cyclist.

Three years after receiving the bike I took a job in Missouri, packed up my house and left on a new journey.  Both bikes hung in the garage for a couple of years.  Once in awhile I took one down and rode, but not with the passion I had previously enjoyed.

When winter settled in I hung up the bikes again.  A few years later after meeting someone I pulled the hybrid out and started riding it.  Then I started riding it with gusto.  Then with determination.  10 miles, 12 miles, 18 miles, 22 miles and the first time I hit 30 miles, Hallelujah! Praise the Lord!

A few months later I was invited to join a "secret" bike group.  By this time I had pulled Stevie, my Specialized Dolce, started riding her again, taught myself to climb hills, rode solo for hundreds of miles on country farm roads.  I even got lost a few times and thanks to a somewhat good sense of direction found my way back to my starting point.  The bike group though.  Wow!  I loved them (I STILL love them) as we began new adventures and journeys together.

Funny how you can think about so much while out on a bike ride.  I won't lie - I thought about these things over the course of several hours and more so when putting it to written word.  Tomorrow while running Max I'll probably think of more things.  Typical.

'Til next time ~  get on your bike and ride!  Find your self, your freedom, your inner kid.

~ Dottie

That's How We Roll: Top Picks for Upgrading Your Wheels

If you're looking to upgrade your ride experience, wheels are the biggest change you can make to your bike. It is your connection to the road, the final point of transfer for torque and the only weight that reacts differently to the forward momentum of the bike.

Want to improve your aerodynamics? Want a drastic change in weight? How about upping your average speed? The best answer to all these steps up is wheels.


The problem is, after market wheels can range from $350 to over $3,000. Where to make your mark? What's the best bang for your buck? Here are a few options that get our stamp of approval for good money spent to really get you rolling.

Please Note:

When somebody is looking at wheels, I often tell them, don't look to upgrade from what's on your bike now, look for an upgrade for your next bike. This way, your wheels will gain a longer lifespan because they will be an upgrade that lasts longer than one bike.

Understand the purpose of the wheels you are looking for. If you are predominantly climbing hills, weight should be a higher priority than aerodynamics. If you are mainly in flat areas you may want a deeper profile wheel to cut through wind resistance.

Beat the competition, not your
wallet with the Rapide CLX 60's

The Aero Approach

When you think of a deep-dish wheel options one name comes to mind: Zipp. They are fantastic wheels, but not everyone is ready to spend $2,800. Fear not, Roval is here to help you out. With the Roval Rapide CLX 60 you get a comparable carbon aero profile, with an overall lighter weight and
much better bearings for $2,200. In fact, Rapide CLX's come with ceramic bearings (a $600 upgrade on Zipps, bringing their price to $3400). For a full carbon, aero shaped, ceramic bearing wheel, it's hard to beat the Rovals at $2,200.

For the KOM

The unique 3-sided cut out profile of the
Ksyrium SL S

Want to trade your bike in for a billy goat? Think about the Mavic Ksyrium SL S's instead. The weight and stiffness combination makes Ksyriums feel like they would rather roll up a hill than down. 3D inter spoke milling cuts out any unnecessary weight between the spokes. The Mavic's
aluminum rims have a history of reliability so you won't get stranded on top of the mountain.  Being that this is an aluminum wheel, the price point is a little cheaper to turn your bike into a mountain killer, $1150 (with tires!).


Remember: 

Wheels are a huge step. Don't be afraid to spend some money to get a set that will last you a long time. It is better to save up some money and get too much wheel than buy a lower priced set that is going to make you want to upgrade again.

If you have any more questions about wheels or any other bike-related topic, please come by the shop and let us talk your ear off.

4 Things You Need Besides Water

When you bike, you sweat.
When you sweat you need to drink water.
When you drink just water, you need to give your body electrolytes as well.
"But Why?" You may ask.

Electrolytes are the gate keepers of support materials for a rider's muscles. 
When you push your muscles you are using up electrolytes in the process. When one releases liquid from their body, in any form, it is primarily excess water and electrolytes. So you've got to replenish them!

I'm going to try to briefly go into how electrolytes are made but please understand, I am no Bill Nye.There are four things used to make up electrolytes, Sodium, (Na) Potassium, (K), Magnesium (Mg), and Calcium (Ca). When any of these elements get diluted in water their ions become charged. All of our cells use that charge as a driving force. 

My version: No electrolytes, muscles no move good. 

If you go to the grocery store and ask "where is your potassium?" I doubt you will get the answer you are looking for. So to help you out we've created a chart of a few of our favorite hydration mixes and their levels of the 4 elements that contribute to electrolytes. Everybody's body is different so you might want to experiment with varying amounts of the elements. Find the levels that work for you and have a great ride!


BRAND          Serving               Sodium              Potassium           Magnesium           Calcium

EFS                      32g                   300mg                 160mg                   150mg                 100mg
Skratch                 12g                   180mg                   20mg                    6%                        2%
Perpetuem            69g                   210mg                   80mg                       8mg                   35mg


These are not the end all be all hydration mixes, just some of our favorites around the shop. Each brand and type have their focus and niche. I suggest doing a little research on a few you may be interested in. This is a great strategy in trying out different nutrition. My favorite is Skratch, so to talk a little bit more on the topic of hydrating is Aaron from Skratch Labs! 




Keep in mind that your body only keeps stock of what it needs. The best system for hydration does not start during the weekend ride, but the start of the week. The body does not know your future plans and activites so it is only set up for what you are doing currently. This means you should prepare the body to hold more fuel through the week so it is prepared to stock up during your active moments. A combination of exercise and electrolyte consumption days before high levels of activity is best.  

Medically Based Bike Fitting

Why should anyone get fit?

Fit is for everybody, not just the racers. Riding a bike should be fun and pain free, if you only ride a certain distance or you have saddle discomfort or any other discomfort you would benefit from a bike fit.

So you practice fit at Orange Cycle, where they use the Body Geometry Fit method. What is a Body Geometry Fit?

Body Geometry Bike Fit is a medically based process, we spend the first hour of your fit learning about your biking and injury history and  assessing your goals, then we perform a 22 point inspection of your body to get detailed information of your personal flexibility, skeletal angles and any limitations. With this information we do not have to use averages.  Everyone is slightly different.  Using your specific information will always be the most detailed and accurate process. After the pre fit assessment, we move through a 15 step process using your body information to fit your bike to you.

What kind of training have you had?

I have been through all 3 levels of Specialized Bicycles Components University. Each is a hands-on, week-long class in Morgan Hill, California. After completing the 3 levels of education, I was then qualified for the 2-day Certification testing. The testing is designed to be incredibly taxing and a true test of knowledge and practice. I am one of only two Certified Body Geometry Fit Technicians in the state of Florida, and less than 100 nationally. 

All the educational material is a collaboration between Specialized and the Boulder Center for Sports Medicine. Each of my classroom experiences were led by Andy Pruitt, PA-C, EdD from the Boulder Center for Sports Medicine. Andy Pruitt, PA-C, EdD and Aaron Post were the Proctors for my Certification Testing.

What sets the body geometry fit apart from other experiences?

Because of the medical background of Body Geometry Fit we have more information to work with, we are sometimes making adjustments in 1 or 2 millimeters to get to a pain free position, whereas other computer based systems base their adjustments on averages of maybe 5000 athletes.

The Orange Cycle Fit Studio feels more like a doctor's office than
a part of a bike shop

A good example of this is if you had identical twins same height and weight but one had tight hamstrings limiting forward flexion, they would be unable to ride the same height on their handlebars but a system based on averages would have them in the same position. We are all individuals and our bike fits should be also. 

Can a Body Geometry Fit make a rider faster?

Yes. We make all the adjustments on the bike based on your pre fit assessment. We are looking to place you in a comfortable, neutral position but, most times the benefit is being stronger on your bike.

What is the role of technology in the fit studio?


People fit people not computers, you cannot tell a computer the position it has created for you is uncomfortable. 
We must use technology as a tool paired with the use of our knowledge and experience. 

Anyone using a computer-based system can position the rider using the numbers on the monitor, but the rider can still feel uncomfortable. Biomechanics and knowledge of human kinesiology are essential. For example, if you don't know that the person your working with has one leg longer than the other, or a hip impingement,  or a hip rotation, we cannot help with any discomfort they are feeling on the bike due to the lack of knowledge about the causes. 

I Heard you recently got another accolade to improve your services...

I am always looking for ways to improve my knowledge, so I recently became a certified personal trainer, this has helped improve my kinesiology and increase my depth of knowledge of the muscle skeletal system.

Confessions: Christine's Body Geometry Fit

I have discussed the importance of having your bicycle fit to your body. I have touched on what it means to be a fitter but there's one important perspective that has not been expressed: What is it like to go through a Body Geometry Fit?

Our newest employee, Christine, recently had her bike fitted to her and I asked her to say a few words about the process:

I have a confession. Years after purchasing my first bike-store quality bike, I still hadn't made the important investment in a proper fitting.

Some History

I'm a Bike enthusiast who enjoys a bike ride because it's the closest I can be to acting like a 10-year-old. I'm also a middle of the pack, age group, triathlete. I own many bells and whistles - fancy, carbon fiber frames, carbon Zipp wheels, power meter, Di2 Electronic shifting, all top of the line stuff, yet 

here I was, the start of my 7th year without a proper bike fit.

Recently, I realized I wasn't as comfortable riding. My bike was dictating how long my ride would be, instead of the other way around. It was time to take action.

I was skeptical about the true benefit of the fit process. Could a couple of centimeter adjustments here and there really make me more comfortable?

How It Went Down

The process itself is so simple and enjoyable I felt as though my bike and I spent some time together at a spa. Initially, I spoke to the fitter, I'll call him John Hollingsworth (because that's his name) about my riding style and what I wanted to accomplish. I explained that I wanted to go further and stay comfortable. He then conducted some range of motion assessments and took some relative measurements.

I quickly noticed that attention to detail is key to the Body Geometry fit process. Everything was taken into account, down to the length of my leg bones.


Some of the major factors that were addressed were my knee angle going from an under-utilized 22 degrees to a perfect 30 degree extension. My reach was shortened to increase control and weight distribution. Both adjustments made a serious impact on my level of comfort.  Shoes are also a part of the equation. My cleats have been adjusted and John recommended an impressive Body Geometry insole which adds some much needed arch support to straighten knee rotation. All the information is compiled and used to adjust the bike to me.

A bike is a wonderful invention, offering something for, quite literally, everyone. As a young child, it's a right of passage to learn to ride all by yourself. Later, we use bikes to get to friends or school. Bikes to commute, get exercise, challenge ourselves against ourselves, or even against our friends. Young and old, fit and those who aim to be, commuters and enthusiasts all have a bike. If you've made the investment in a great bike, you also deserve the bike to fit you the way it was intended.




As if the fit process weren't enough, the very best part is the result!I feel so in tune with my bike, it's like a whole new experience. Better yet, a new bike which was made just for me. I'm pushing the mileage and remaining comfortable. You truly don't know how much fun you are missing by riding a bike and not having it fitted properly to your body.

Battle Royal: Mio VS Polar RC3

Technology has never been so prevalent in this sport we love. At one point everyone would ride bikes to get away from numbers and expectations. Then everyone needed to know how fast they are going, then how far they have gone. Now it didn't count unless the GPS map of your ride with heart rate, climb and slope was shared on STRAVA.

With all these additional bells and whistles available, heart rate is something we at the shop take very seriously. If your speed is off, your map doesn't quite nail down the mileage or your watts are slightly inaccurate, it's easy to calibrate or compensate to correct. One's heart rate is a constant. There is no inaccurate heart rate, only inaccurate readings.  Not to mention it is often a matter of staying healthy or pushing one's body too hard. Needless to say, it needs to be dead on.

The Contenders 

Polar RC3 and sensor

Polar has been a long time standard of the store due to its medical grade heart rate. Instead of relying on algorithms from every third recorded thump, Polar records every up, down and valley in between of one's heart rate.

Mio Alpha Sport Watch

Mio is the new kid on the block. It is one of the first to implement an infrared sensor to read heart rate through the wrist. This is a big deal because before this, if an athlete wanted to check their respective lubs and dubs they required a chest strap.

The only controversy of the strapless method that Mio promotes is that it has only been proven accurate at a resting heart rate. Due to the faster pace and sporadic nature of cardio, the more exertion the body is put under, the more inaccurate it becomes.  

The Show Down

We wanted to check for ourselves. So we sent Neal to do his normal work out with a Polar RC3 featuring medical-grade heart rate and a Mio Alpha to see how close they were. The idea being that the Polar is completely correct, and how well does the Mio hold up? The results were impressive.

Clearly the Mio didn't quite match up to Neal's needs. Over 50 bpm off of medical grade readings. If you need to monitor your heart rate while watching a movie or reading I'm sure the Mio will be more than adequate. However, most people interested in heart rate need to know it during physical exertion which just happens to be the weakest point for Mio. If you want to listen to your body, get a product that can really listen. 

Review: Polar Loop, For the 'Rest' of the time

Cheetahs and greyhounds are built very similarly. Both are built for very high speeds. Both also have very long rest times throughout the day. Due to their high metabolism and low body fat that is crucial to their speed, the longevity of their speed is limited at best. Cheetahs have a max speed of 70-75 mph but a max distance of 1,600 feet. The greyhound has a max speed of 43 mph (second only to the cheetah) and a max distance of 820 feet.
Humans are not built like cheetahs or greyhounds, but many people take their riding with very similar procedures. While a rider may average 20-25 mph for 3 hours, they may also be sitting behind a desk for the rest of the day. This is not how our bodies effectively perform and that rider may be stunting his progress and performance.

I'm sure the initial response everyone is having is "I need to rest!" or "I cannot type while on a treadmill!"

Blue Cross Blue Shield states that the average adult should take 10,000 steps a day to ensure an active lifestyle. This can be achieved by parking farther away, using the restroom on a different floor of your office building, taking the stairs, there are many easy options.
The best tool to keep track of your daily activity is the Polar Loop. I know now-a-days everyone can find a pedometer from Big Lots. And there is a lot of high-end wrist-jewelry that will tell you your heart rate, sleep patterns and what you're about to think. Both these devices are not the best options and I'll tell you why.
Pedometers are based on gyroscopes. Missing key information like time of activity and skewing numbers with improper gyroscope readings from shifting weight while sitting. Walking is not measured from one's hip,

Polar Loop's website. You can't get this kind of
info from a pedometer.

it's measured through actual movement.
The abundance of all-day measurement devices on the market today shows that the technology to produce one is not hard to find. However it is hard to do correctly. infrared heart rate is designed to be used while the body is in a resting position only, and gets more inaccurate the more active the wearer is. It can be up to 30bpm off. When dealing with a number that is anywhere from 40-60 bpm to 170-190, 30 bpm is a pretty huge variable.
Also, there is no combination of technical data and algorithms that can effectively tell anyone about personal sleep patterns without including variables so large, they practically make the information void. If sleep studies could be done without the hundred wires stuck all over the patient's body and the node-covered skull cap, don't you think they would offer that option?

The Polar Loop is an activity monitor that does not promise anything except reliable and effective information. It is to take control of your day, in it's entirety. This makes sense for everyone. For the most active athlete, it is imperative to keep their body in effective shape, which means a healthy level of activity. For the not-so-athletic person, it is helpful to ensure they are being healthy without requiring a sport or too much additional effort. It is also the only method of measurement backed by Blue Cross Blue Shield to improve one's level of daily activity.

When you wear a Polar Loop it uses 3D accelerometers to measure 360 degrees of movement. It also uses a dual-coil system to measure actual movement of travel, not just the back and forth rotation of your arm. Basically, it can tell when you sit, stand, when you are walking, when you're jogging and when you're just standing in an elevator.

Level up by adding medical
grade heart rate.

By combining this information with your age, weight, and height it provides an average of calories you have burned, and how active you have been during that day. It also provides amounts of different activities the wearer can do to complete a healthy level of activity. If you want to really dial your numbers in, you can add a bluetooth equipped H7 heart rate strap to equip the Loop with medical-grade heart rate.

Due to it's simple design and display, it is water proof and holds a long battery life.
The Loop charges via USB and also downloads all of your information to the Polar Loop website. It gives you day-to-day productivity and an ever changing list of many different activities to improve your lifestyle such as badminton, jogging, even doing the dishes.

The app is not only
helpful, but colorful!

I preferred the app to log my progress. With a bluetooth connection, the app can let you know how active you've been on a 5 point scale, from resting to running, and when the activity took place. It also has the ability to remind you when you have been inactive for too long with phone-based alarms.
Working in retail, and biking as a life-consuming hobby, I considered myself to have a fairly healthy lifestyle. But it only took a couple of days wearing the Loop to find out that I was not as healthy throughout my day as I thought. It pushed me to change habits so I would be more active and, in turn, had a happier general outlook as well as a better sleep pattern.

It comes with a cut-to-fit locking strap to ensure a comfortable fit that is not cumbersome. There is even a easy measuring tool that comes with the Loop to guarantee the right fit.

While the person looking for extremely detailed information of their activity, usually provided by equipment like a Garmin 910 or Polar RCX5, may find the Loop a bit lacking, such competition is not Polar's goal. They set out to create an easy, automatic method of tracking and improving one's general activity throughout the day. I'd say that's exactly what they achieved.

Our price for a Polar Loop is $99.99 Not bad when you consider it's $40 - $700 for the few hours with a cycling specific computer. With a Loop you are taking control of the other 9 hours in the day!
For more information about the Polar Loop, Click Here!