i've done the Toronto Niagara Toronto "Hairshirt" ride for the last couple of years. i may have a route sheet somewhere, i'll try to dig it up. the route itself is pretty flat, especially if you take a route that follows the lake. the TNT route typically goes north past hamilton through to welland then on to niagara falls then through niagara on the lake, vineland, st catherines, port dalhousie and through stony creek into hamilton, cambridge and oakville on the way back to toronto. the routes that follow the lake are more direct, and often feature a breeze off the lake which is nice on a hot day, but generally have more traffic. routes through welland, etc are more rural, less traffic, but you don't get that nice view of the lake, wine country etc. and can get hot suring peak summer months. look at the TBN site for their write up on the TNT ride; they also do a niagara ride over two days that might have some information for you.