Science / Health

Chatelaine

Do you remember the first time you rode a bike? Maybe your mom or dad ran behind you with a firm hand on your bicycle seat while you strained to reach the pedals. Even if you were a little wobbly on that first ride, it wasn't long before your legs got stronger and you were racing around the neighbourhood.

If you haven't straddled a bike in a while, it's time to rediscover the joy of cycling. It's a fun way to stay fit and because your body is supported by the bike, it's a gentle way to get your cardiovascular exercise. We've found three women who love being on two wheels. They all have their own reasons for riding: to stay in shape, relieve stress and for the rush of racing. Read on to find out how they got on the bicycle path. Whether you're a beginner or a pro at pedaling, we've got step-by-step workouts to get you started and keep you cycling smoothly.

Shelley Ross, 49, Vancouver
After losing 20 pounds two years ago, Shelley started shopping for a new way to exercise to keep the weight off. She was bored with the gym and running hurt her knees. When a sports doctor recommended cycling to strengthen the muscles above her knees, Shelley decided to take her first bike ride in 20 years. She dug out her grown daughter's rusty bicycle and started riding around her block. "I rode a 10-speed bike a lot when I was in my 20s and I found it surprisingly easy to get the hang of again," says Shelley. In less than a month, she built up to two 30-minute rides per week.

Go the distance
Within a few months, Shelley replaced her daughter's clunker with a new hybrid road and mountain bike complete with a comfortable seat designed for women. She also got a bike computer, which measures distance and speed, to keep track of her progress. The computer was a great motivator - it showed Shelley how much distance she'd accumulated over time. "The first time I rode 30 kilometres, I was amazed that I could go that far," recalls Shelley. By the end of the first summer, she'd biked 300 kilometres. Now, three times a week, Shelley heads to a park or the base of Burnaby Mountain for a 90-minute ride.

Pain-free pedalling
After two years of cycling, Shelley's knees don't ache anymore, so she's hiking and skiing again. And she's kept off the weight. She finds it easier to stay active now because she doesn't think of cycling as exercise. "I focus on the pleasure," she says. "I love cycling outside. It's not like walking where everything passes by in slow motion. You're really moving along quickly so you can see lots in one ride." Next, Shelley's hoping to take her hobby on holiday, cycling around Prince Edward Island with friends. "I hear the whole island can be done in seven days!"

Ready to ride
If you're just starting out, here's the equipment you'll need to ensure a comfortable ride: *

The right bike
Buy a hybrid or comfort bike with adjustable handlebars, large tires and a cushioned seat. The Giant Cypress ST has 21 speeds you can shift by simply clicking the gear. (Bike stores, $370)* A woman-friendly bike seat Comfort is key in selecting the right seat for you. Try a gel seat such as the Elimininator RX model by Serfas (saddle gel). (Bike stores, $50)* A water bottle and cage Take a sip whenever you stop at a light to stay hydrated. You should expect to consume one litre of water per hour of biking. (Canadian Tire, $10)

Beginner Workout
Warm up with an easy 10-minute cycle until you're sweating lightly. Ride on routes that are flat. As you get comfortable, climb a few hills. Practice shifting gears; find one that's comfortable for riding uphill. Gradually increase your rides from 10 to 20 and then 30 minutes, three times a week.
TIP If you focus on an obstacle on the road ahead, such as a rock or parked car, you're more likely to run into it, explains Maria Mountain, kinesiologist at the Fowler Kennedy Sport Medicine Clinic in London, Ont. Be sure to keep your eyes focused on where you want to go - not on what you want to avoid.

Caitlin Troughton, 34, Montreal
To get to her job as a technical writer at a film-software company, Caitlin bikes downhill through the streets of old Montreal every morning in the warmer seasons. "The traffic is pretty heavy, and I'm weaving in and out of parked cars and swerving to avoid pedestrians, so I have to stay focused and alert," says Caitlin. The 20-minute ride wakes her up faster than a strong cup of coffee. After a quick shower and change in the office locker room, Caitlin is refreshed and ready to start the workday. And she's already
squeezed in a good cardio workout by 9 a.m.

Route to relaxation
After work three nights a week, Caitlin and her buddy Chris race up to the top of Mount Royal. "He's a better cyclist than I am so riding together makes me push myself," she says. The 15-minute ride up the mountain is all about making good time but they slow to a leisurely pace on the way down, to pause at their favorite pit stops, including the lookout over Côte des Neiges cemetery. "You're surrounded by trees so it's peaceful even though there are lots of people around."

Rush of relief
On weekends, Caitlin often spends a day riding 20 kilometres along the St. Lawrence River to Lachine, breaking along the way for juice and granola. She enjoys those leisurely rides along the bike path, but come Monday morning, Caitlin is craving the rush that comes with a ride through the city. "When my attention is on the road, other things just fall away," she says. "The ride clears my head before I have to face the pressures of work."

Get in gear
Once you're riding longer distances and climbing hills, here's what you need to stay cool, dry and motivated: * The right bike The Norco Scorcher is ideal for riding on roads and dirt trails. It has a sturdy frame and big tires for extra stability. With a wide range of gears, this bike makes riding uphill easier. (Bike shops, $270) * A bike computer: It sits on your handlebars, clocking your distance and speed. (Canadian Tire, $29)* Padded bike shorts Wear these for a more comfortable ride. (Mountain Equipment Co-op, $60) * A micro-fibre jersey. To wick away sweat from your skin. (Bike stores, $50 and up)* Padded gloves to reduce stress on your fingers and palms. (Canadian Tire, $25)* A hydration pack Holds up to two litres of water and allows you to squirt water into your mouth through a tube without taking your hands off the handlebars. (Canadian Tire, $30)

Intermediate Workout
Warm up with an easy 10-minute ride. Do cycling intervals. Bike for two minutes at a quicker pace, then pedal for four minutes at an easier pace. Alternate from hard to easy four times. Bike for 20 to 60 minutes, three to five times a week. Increase your cycling time by two to three minutes every two weeks.

TIP Stay in gears that allow 90 to 100 revolutions per minute (RPM) or 22 to 25 revolutions per 15 seconds when on flat terraine, says Lesley Tomlinson, two-time mountain bike Olympian. This faster pace prevents your knees from getting sore. A bike computer will help you track RPM.

Terri Gregotski, 26, St. Catharines, Ont.
Until three years ago, Terri only cycled a few kilometres back and forth to university. When a friend taught her how to ride a mountain bike through forest trails, she got hooked. Two years ago, Terri started competing in local mountain bike races. When she whirled past a Fly Gurl in one event, they asked her to join the 20-woman mountain biking team. Now, as a member of the all-female group, Terri is in the bike saddle all year long, racing with the team on summer weekends. To stay in racing form, the part-time waitress takes spinning classes during the winter and in the warmer months, she rides 90 minutes a day, up and down steep hills, or along trails through the Niagara escarpment.

Friendly competition
To make it 20 kilometres uphill during a race, Terri spikes her water with sodium replacement powder, eats energy gels and focuses on staying ahead of the pack. "That feeling that someone is chasing me is exhilarating," she says. Focus on the finish line Last summer, Terri competed against 1,000 cyclists in a 50-kilometre race and won first place for women. "I was ecstatic!" Taking home trophies is just one of the rewards of racing. "It has given me more self-confidence," says Terri. "I've fallen a few times and every time I go out, I face my fear of falling again. I've learned to trust myself and my bike."

Climb every mountain
You're at home on city streets and park paths, now you're ready to try mountain biking on a dirt trail. These equipment picks will make the transition from the road to a rougher path a little smoother. *

The right bike
Choose one with front shock suspension, such as the Rocky Mountain Trailhead, because it absorbs the jolt when you go over a rock or bump. (Bike stores, $1099. Check for a dealer near you at www.bikes.com.)*

A bike rack
For transporting your bike to dirt trails. (Bike stores, $120 and up)*

A bike tool kit
When you take it on trails, your bike will probably need more frequent maintenance. (Canadian Tire, $35)*

Clippable shoes and pedals
They interlock for secure peddling, and release if you fall. (Bike shops, shoes, $100 and up; pedals, $90)

Advanced Workout
Warm up with an easy 10-minute cycle. Do high-intensity cycling intervals. Cycle for three minutes at a faster pace, but not a sprint. Further increase your speed for two to four minutes. Your legs will be burning and you should feel tired but able to continue. Slow it down to an easy pace for three to six minutes. Repeat three to five times. Lift weights two to three times a week to build muscle. The stronger you are, the more force you can put into pedaling and the faster you'll go.Cycle for 60 minutes, four to five times a week, alternating long rides with interval training or hills.

TIP Shift to an easier gear when you are approaching a hill, says mountain biker Lesley Tomlinson. When you're halfway up and half-exhausted, it's harder on your legs and the bike to make a major gear shift.