Guidelines for biking on trails

For an exercise that's fun, thrilling, gets you outdoors and encompasses all fitness levels, try trail bike riding. It's a terrific cardiovascular workout and lower-body muscle-strengthening activity.

Whether you're a casual rider or an enthusiast, the following guidelines by avid cyclist and personal trainer, Karen Finnell will help you stay safe on the trails:

What to wear
• Invest in a CSA-approved helmet that fits properly. Helmets must be worn down over the front of the forehead to be effective.
• Wear solid shoes, not sandals. Shoes should have rigid soles to protect the bottoms of the feet.
• Clothing should be comfortable. Wear cycling shorts to protect sensitive areas of your groin and to prevent chafing and soreness inside your thighs. If it's a cool day, dress in layers and bring a backpack so you can store unwanted articles. If it's warm, don't choose cotton clothing, which can remain soaked once wet. Polyester or nylon is a better selection of fabrics that wick sweat away.
• Wear padded gloves to protect against abrasion in the event of a crash. These accessories will also help to alleviate numbness or pain in your fingers and palms, which comes as a result of gripping handlebars too tightly or from the vibration that is often felt when tackling large gravel trails.

What to ride with
• For the avid and experienced rider, consider cycling shoes and the clipless pedal system. Cycling shoes have rigid, lugged soles and are designed for trail riding or mountain biking. The clipless pedal system allows for better transfer of power from your legs and feet to the pedals.

• Ensure that the bicycle has been properly tuned and/or maintained. The chain should be at a proper length, it shouldn't be over-stretched and it should be lubed, not dry and grating. Tires should be inflated properly. Brakes should be tested and tuned. Wheels should be securely attached to the frame. It's a good idea to have a water-bottle cage installed.

Be prepared
• Consider buying a frame pump and a spare inner tube (carried in a small under-saddle kit-bag), especially if trails are even slightly remote.
• Ensure that you bring enough water and snacks with you to last for the length of the ride, especially if you are not familiar with the trails and don't know where to replenish your supply.
• Take a small first-aid kit that can be strapped to the handlebar or stored in an under-saddle kit bag.

Stay safe
• Observe all traffic rules when riding on the road. Learn these regulations and obey them with caution.
• Learn how to use gears properly, to brake safely, to ride in multiple-use areas (shared by hikers, in-line skaters, even horses.) Ask for help from a knowledgeable friend, a local bike store or take a course -- many are offered by municipal community centres.