I found this on my MSN today. Geared more to the newbie, but still good.
I'm gonna e-mail it to my friends & family who are car-dependant...
Biking is a fun, low-impact way to keep fit. So hop on your bike and go!


Why Biking is Good For You
Riding a bike works the lower body - legs, calf muscles, butt, abdominals and back - without pounding your shoulders or knees, (though it can be hard on the knees, especially if the resistance of the pedals is high - use your gears to keep the pedal resistance moderate.)
"Biking isn't hard on your joints," explains personal trainer Christina Cestaro. It's great exercise if you're overweight. "It's cardiovascular, burns energy, tones muscles. Your legs are a big muscle group - so you work up quite a sweat!'
But biking also makes exercise feel like fun. It's as easy as pedalling from your doorstep. You can explore your area, run errands, soak up sunshine, even socialize - ride with a friend or join a bike club.
Where to Cycle
"It's better to start out biking indoors in a gym," says fitness trainer Neil Elliot. "Otherwise, if you're too tired to continue, you still have to get yourself home." In a gym, you simply have to step off the bike. "Plus, it's safer - you don't deal with traffic, pollution or get chased by dogs." It's a controlled environment where you can decide on the intensity, resistance or hills for each ride.
If you prefer biking outdoors, research your city's cycle lanes (no obstacles) or find parks with cycle paths (nicer scenery), suggests Cestaro. If you're riding in traffic, use hand signals and learn to take a quick glimpse over your shoulder without wobbling. Watch out for flying balls, potholes, pedestrians or car doors swinging open - and always keep your fingers over your bike's brake levers just in case. Most importantly: wear a helmet.
When to Cycle
There is no one best time to exercise, so cycle at a time that is convenient for you. Early morning is great, because there aren't traffic jams at 6 a.m., and you're not getting stuck behind a truck with noxious exhaust fumes. You're trying to get fit and breathe fresh air - not inhale smog! However, warns Elliot, "avoid riding at dusk or dawn. The sun is low on the horizon and people are tired either from just waking up or being at work all day, so visual ability is also impaired."
What To Wear When Biking
Your biking style is up to you, but there are a few attire must-haves:
A helmet. It should be light, padded, ventilated, and it should sit snugly on your head. (Be sure to wear your helmet every time you go biking.)
Padded shorts - they'll cushion your ride. Stretchy material lets you move freely. Alternatively, you can check out your local sporting goods or bike store for a gel-based cover to cushion your seat.
Shoes with rigid soles, preferably with cleats that clip onto the pedals so you can easily push them up or down.
Wraparound glasses. They'll keep bugs out of your eyes.
Bright, reflective clothing. You'll be more visible to motorists, especially at night.
Biking gloves. The padded palms will allow you to grip the handlebar better.
How Long and Hard Should I Cycle?
Ride at a pace with which you can still hold a conversation, says Cestaro. Exercise physiologists call this the Rate of Perceived Exertion - you may describe it as being "somewhat hard." Try to cycle for 10 to 20 minutes, slowly increasing your distance by about 10 percent a week. Don't go from 5 miles to 50 overnight!
Also, vary the route, pace and time. Advanced cyclists can alternate between "hard" and "easy" days, long distances and short ones. Once a week, choose h
illy routes and do intervals - i.e., ride very fast for several minutes, cruise, then ride fast again. Indoor bikes also offer interval programs and other useful challenges.
How Do I Choose a Bike to Meet My Needs?
Which bike is right for you depends on what you intend to do with it. Here are some general guidelines:
Cruising. Touring bikes are good for cross-country biking. The tires are wider and more comfortable over concrete, grass and dirt. Comfort bikes aren't fast, but are easy to ride - great for bike paths and family outings.
Racing. Road bikes are the fastest, as long as you're riding on a paved surface. They have lighter frames and narrower tires, and are good for racing or riding over long distances.
Trailing. Mountain bikes are designed for off-road riding on dirt trails and through the woods. Tires are wider for added traction and the bikes are light, with good suspension for climbing.
Downtown. Hybrid bikes are a cross between mountain and road bikes - perfect for city riding.
Indoors. Stationary bikes either let you sit upright or reclined, pedaling with legs in front. They offer resistance using a flywheel or fan system, and can monitor distance and heart rate, as well as let you pedal backward.