Hiking And Biking: Highly Compatible Activities
By Wayne L. Westcott

Quincy - My 50-something friends and I really enjoy biking and hiking. During the warm weather months, we typically alternate activities on successive weekends. That is, we may hike the Blue Hills trails on one Saturday and bike the Wompatuck State Park roadways the next Saturday.

Biking and hiking are highly compatible activities. First, biking is a weight supported exercise (thanks to the bicycle seat), whereas hiking is a weight bearing exercise. Second, biking emphasizes the muscles of the front thigh (quadriceps), whereas hiking emphasizes the muscles of the rear thigh (hamstrings). Third, biking involves the muscles of the upper body and arms for support, whereas hiking involves the muscles of the midsection and lower back for posture. Generally, biking is performed over longer distances with less hilly terrain whereas hiking is performed over shorter distances with more hilly terrain.

The essential requirements for biking are a good road cycle (10 or 12 gear model), good cycling shoes and an approved bicycle helmet. Cycling shorts, biking gloves and a water bottle are optional, but definitely recommended for comfort and hydration. Hiking requires little more than athletic clothing and your choice of hiking, walking or running shoes. My hiking shoes work better for winter treks, but I prefer the comfort of my running shoes for warm weather hikes.

While biking and hiking are both excellent solitary exercises, we enjoy doing these activities in pairs or small groups. In addition to the safety factor of biking and hiking with a partner, the social a s p e c t m a k e s each outing that m u c h more enjoyable.

If you are new to biking and hiking, I suggest starting with shorter distances and slower speeds. Initial bike rides should be between four to six miles, with weekly progressions of one or two miles. Well-conditioned older adults usually find rides between 16 and 20 miles to be highly satisfying. Begin with average speeds between 10 and 12 miles per hour and progress in accordance with your fitness level. Seasoned senior cyclists may average 16 to 18 miles per hour on accommodating courses.

If you start hiking on hilly terrain, a two-mile trail should be sufficient. Depending on the difficulty, a hilly twomile hike may take 40 to 60 minutes for completion. As you become better conditioned, increase the distance gradually to about four miles.

In preparation for biking and hiking, do some sensible strength training with emphasis on your leg muscles. For example, do one set of leg extensions, one set of leg curls and two sets of leg presses to strengthen your front thigh, rear thigh and hip muscles. For your midsection, perform one set of abdominal curls, one set of low back extensions and one set each direction of torso rotations. Your upper body exercises should include one set of chest presses (chest and rear arms), one set of seated rows (upper back and front arms) and one set of shoulder presses (shoulders and rear arms).

Add to these nine exercises one set of neck extensions, to reduce the chances of neck fatigue when cycling and you have an effective strength training program that should enhance your biking and hiking experiences.

As always, I recommend checking with your physician before beginning any new physical activities. Once cleared, enjoy regular biking and hiking weekends throughout the mild-weather months.

About The Author
Wayne L. Westcott, Ph.D., is fitness research director at the South Shore YMCA in Quincy and author of 22 books on fitness, including Get Stronger, Feel Younger.