On your bike! Cycling for fitness

Cycling gives Dana Lis a high no other exercise can touch. "I love that feeling of flying you get from a fast ride -- the challenge of a hill, the rewards of riding faster, farther or better," says the 27-year-old from Vancouver, who is also a member of the Chicks Cycling Club. "Plus, in the gym, I never get the cardiovascular training I get outside on a bike. You can't control the elements outside, and you can end up working way harder without noticing. It just happens."

Getting outside and getting fit on your bike while having fun? Sounds like a good deal. Here's how to crank up your cycling workout to get the most out of your bike.

How to choose the right bike
Whether you're a rookie or a cyclist with many kilometres under your tires, it's a good idea to get your bike adjusted so it fits you comfortably. "It helps to know what type of cycling you're going to do, how experienced you are, what height you are and things like that," says Vincent Jourdain, a national coach with the Canadian Cycling Association. "If you're not properly fitted on it, you will never enjoy your bike and have a good workout."

Most sporting goods shops offer a basic fitting of your bike, which can take anywhere from half an hour to an hour and is often included in the price of the bike.

They will adjust elements such as your seat height, set to a level at which your leg is straight but your knee doesn't lock at the lowest pedal position. This will save your knees and hips from jarring too much.

They will also adjust your seat toward the back or front so you're balanced over the pedals, as well as the handlebar height, which should allow you to sit comfortably without too much weight on your hands and neither too hunched over nor up too straight.

How much you should expect to pay for a new set of wheels
Prices on new bikes range from a few hundred to a few thousand dollars for different types, including road, city or mountain bike models.

Carey Schleicher-Haselhorse, with Raleigh America Inc. in Kent, Wash., suggests trying a hybrid bike first, which has fatter tires than a road bike -- great for use on city roads or cleared paths.

Hybrids are great for urban areas because unlike road bike tires, hybrid tires can handle ruts, drains and other obstacles, and the wheels are larger in diameter than a mountain bike's, so you can still work up some speed.

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