PEDAL YOUR WAY TO FITNESS I have become a big fan of cycling, from both a personal and medical perspective. Riding delivers an excellent workout, and at the same time provides the chance to see a lot of interesting countryside. Cycling is generally easy on the body: it minimizes stress on the weight bearing joints, so is ideal for those with pain and stiffness of the hips, knees and ankles. Other than being limited by snow or heavy rain, weather isn’t usually a problem. On hot days, the speed of the bike provides a cooling effect, while on cold days wearing the right clothing can make a ride enjoyable. All cycling provides exercise, the amount depending on the duration, speed, and the type of terrain covered. Rides can range from leisurely cruises on the Georgian Trail, to mountain biking on rough wooded paths, to steep high-speed runs down the escarpment or to long-distance road biking. With all these choices anyone can obtain a good and enjoyable aerobic workout. If you plan to take up cycling, spend the time to get decent equipment. Numerous options are available in the types, styles and prices of bikes, so I would strongly recommend you see someone knowledgeable in bike fitting. We are fortunate to have excellent local shops with skilled staff and a good range of styles and prices. If your goal is “cruising”, look for a bike that emphasizes comfort rather than performance. Ask for a combination that provides an upright body position, to avoid stress on the neck and shoulders. If you have wrist or hand pain, a good option is a front suspension system, which smoothes out a lot of the bumps. A good seat with a suspension post can improve comfort, while fatter tires provide better stability on gravel roads. Don’t forget to add a mirror and a bell. Even at a recreational level there is a risk of injury from falls and collisions leading to abrasions, fractures or concussions. As in any sport these risks can be minimized by caution and common sense. Before you hit the trails, practice your technique and build up your balance on a safe, grassy area. I recommend that every cyclist wear a helmet, even for recreational cruising (75% of deaths in cycling are due to head injuries). Helmets must fit properly: half of the forehead should be covered and the straps must keep the helmet securely attached. If damaged, a helmet should be replaced. If you plan to do more aggressive riding on rough or steep terrain, recognize there is a high risk of injury. Always ride with someone and scout out the potential hazards.