Easy, affordable, practical, versatile and portable: what’s not to say about the advantages of cycling your way to fitness?
Cyclists can ride for pleasure or with a purpose and, either way, always get a good workout. Cycling burns 420 calories an hour when riding at the leisurely pace of 10 to 12 mph. Benefits go to strengthening the cardiovascular system, legs and knees, said Dave Kiernan, a kinesiologist with the cardiac rehabilitation program at Southlake Regional Health Centre and avid cyclist.


Biking at 14 to 16 mph demands 700 calories and at the racing pace of 20 mph, 1,120 are consumed. And there’s mountain biking, which burns 595, depending on pace and terrain.


Taking up cycling requires no advance fitness training, but, it is a good idea to practise bike-handling and cycling skills away from traffic before riding on the street, Mr. Kiernan said.


Specialty cycling shops offer a greater selection of models and a better bike fit than most larger retailers and having the right bike to start will help riders enjoy the sport for life.  Depending on fitness and health, Mr. Kiernan recommends starting with 20 minute outings, increasing the length by 10 per cent weekly. Skip the increase every fourth week and allow the body to absorb the effects. Even cycling greats such as Lance Armstrong train this way.


Downsides include possible injury from crashing or falling and decreased bone density because cycling’s a non-weight-bearing activity, meaning the bike, not human bones, support the body.
To compensate, Mr. Kiernan recommends adding another exercise, but not swimming, which is also non-weight-bearing. And, that bit about men, bicycle seats and the inability to reproduce: While it can happen, it’s really more of an old-wives tale, said Mr. Kiernan, and newer bike seats have helped reduce the incidence.

The amount and type of fuel you need for cycling depends on length of ride. If out for less than an hour, all you need is one 20-ounce bottle of water and no
special snack, Mr. Kiernan said. But he suggests avoiding large meals two hours before heading out, so your cycling muscles don’t compete for blood flow with a stomach busy digesting. As well, eating too much and too soon before riding can induce nausea.

Longer rides require more fuel, starting with about one sports drink an hour. These drinks provide fast- and slow-releasing sugars to keep energy levels up as well as electrolytes, such as sodium, potassium and magnesium, to replace those lost through sweat and by working  muscles hard. Without them, cyclists can cramp up. Snacks can include energy bars, sports gels,  or bananas providing the necessary 200-400 calories an hour. When eating real food, listen to your system for what it can tolerate.


Following the ride, a high carb, low-fat snack, such as a bagel covered with peanut butter and jam is a good replenishment, Mr. Kiernan said.  Not replenished by cycling are greenhouse gases. One car taken off the road once a month in Aurora or Newmarket during morning rush hour reduces greenhouse gases by 35 kg each year, said Sandra McEleney of Smart Commute Central York. But cycling is not just good for the air and the bodies that breathe it. It’s great for unwinding and introducing kids to a healthy lifestyle. “That’s where I love it," Mr. Kiernan said. “It’s being able to share with the family and have fun
without them realizing they’re learning something about how to live their lives, how to be active throughout their lives and to enjoy being active.”