Mike Barrett
Ian Thompson, owner of Perfect Circles
North of the City
May 05, 2008 10:07 AM
By: Marisa Zucaro
Cycling season has finally arrived and York Region has a master plan that will get you spinning.
Last year, the region began implementing a pedestrian and cycling system throughout the rural and urban areas of York in an effort to encourage walking and cycling. “The plan recommended cycling as another mode of transportation,”
Loy Cheah, manager of transportation planning for York Region, says. “We thought it was a great way to ease congestion.”
The plan includes a number of recommendations such as adding more bike lanes or paved shoulders on main roadways to make cycling safer. It also recommends incorporating multi-use trails as part of a road or pathways that veer off the pavement.
A number of trails are available to cyclists throughout the community, including Markham and Aurora, Richard Hui, program manager in infrastructure planning for the region, says. In Aurora, he’s referring to a bike path at St. John’s Sideroad between Yonge Street and Bayview Avenue. There are a number of these hidden trail gems, including Nokidaa Trail in Newmarket. The plan includes a strategy to maintain and possibly extend the ones in existence and also construct more.
But aside from easing traffic congestion, there are many benefits to cycling.
The first is you don’t have to be in great shape to do it. Next to swimming, biking has been found to be one of the easiest activities on your joints.
Ian Thomson knows the benefits of cycling more than anyone. For the past 15 years, Mr. Thomson has been spinning his wheels — indoors and out. He is an avid cyclist and the owner of Perfect Circles, a spinning and group exercise studio in Maple. But more than a decade ago, the six-foot three-inch tall energetic cycling coach was a mess. “I weighed 340 pounds,” Mr. Thomson says. “My doctor said I had to lose weight for health reasons.”
Mr. Thomson changed his diet and also began running — but at 340 lbs the activity was too hard on his joints and he injured his knee. “That’s when a friend of mine suggested I try spinning indoors,” he says.
Indoor spinning is an intense exercise that uses a stationary bike in a classroom setting. An instructor leads the participants in a variety of cycling routines incorporating speed and endurance. The routines are designed to simulate terrain and situations encountered in actual bicycle rides, including uphill, sprints and interval training. For Mr. Thomson, the exercise was easier on his joints than running and the payoff was extraordinary. “I was losing about three lbs. each month,” he says.
Over the course of three years, he lost 100 lbs. and gained a desire to help others. “I wanted to be able to give back what I received,” he said.
Whether you’re cycling indoors or outdoors, the benefits of this particular activity are the same, Mr. Thomson says. The body will build muscle and burn fat, but the obvious physical changes aren’t the only benefits, he adds. “Your cholesterol drops, your resting heart rate drops and it can reduce the risk of developing type 2 diabetes.”
Indoor cycling is a great option and excuse buster during cold Canadian winters or wet spring days. It is also easy because you don’t have to worry about gear — the stationary bike is waiting for you.
But if enjoying the great outdoors while getting an intense cardio workout is more your thing, you need to get organized before getting started. First of all, you’ll need a bike.
Andrew Darke, president of the Newmarket Cycling Club, believes a beginner bike shouldn’t be too complicated. “You really don’t need a seriously expensive mountain bike,” he says. Instead, he recommends a hybrid bike that has upright seating and straight handlebars. The bike’s smaller tires gives the beginner more tread and is versatile, many seasoned cyclists use it, as well, he adds. “I also recommend wearing a helmet, whether or not you’re a beginner,” Mr. Darke says.
Also, remember to dress in close-fitting clothes. Those tight biker shorts you see on cyclists are worn for safety reasons. Loose pants can catch in your bike chain or wheel.
Always wear close-toed shoes to prevent foot injuries. If you are going to do a lot of cycling, you may want to look into some specialized shoes. These are lightweight and made to fit into pedal cages or clip directly on to pedals. And, of course, never wear sandals or bicycle barefoot.
Avid cyclists, who have built up to riding for hours on end, may also pack emergency items such as bicycle pumps or a tire patch kit. Of course, all this depends on your bike route — and that, in turn, depends on your fitness level.
While biking outdoors is a great physical activity that keeps you engaged thanks to the ever-changing scenery, it is also important to remember, as a cyclist, you must obey basic rules of the road. For example, when riding on the street, ride with the flow of traffic, not against it. Obey stop signs, traffic lights and other road signs. Remember to call out when passing other cyclists or pedestrians so they know what you’re about to do as you approach them from behind.
And, on a final safety note, if you are a beginner, you may want to consider riding during daylight hours. If, of course, you prefer evening or late night workouts, you’ll want to include reflectors on your bike and wear a lightweight jacket or vest that also includes them so that other vehicles on the road can spot you.
Riding tips:
These are common hand signals
used by cyclists:
• When you’re coming to a stop, signal by holding your left arm out with your forearm pointed toward the ground;
• Holding your left arm and hand extended straight out signals left turns;
• Holding your left arm out with your forearm pointed straight up signals right turns.
For a list of regional cycling maps for York, including Newmarket, Aurora, Markham visit: http://www.york.ca