Nature Calls Celebrate our glorious nation this summer by exploring its diverse and majestic terrain, namely on the Trans Canada Trail, which will be 24,000 kilometres when complete. Here, we highlight three exciting ways to take to the trails: hiking, cycling and canoeing. So gear up and get exploring! BY GRACE TOBY
cycling
We calculated calories burned for a 150-pound woman.
I N T E N S I T Y: M E D I U M T O H I G H CALORIES BURNED PER HOUR: 500 Whether you’re riding solo or in a pack, this is fun for any skill level. Unlike other sports that may require a recovery period, you can cycle daily if you have the right equipment: “Form and comfort are key, extending your endurance and preventing injuries,” says Emily Batty, a Brooklin, Ont.–based Canadian cross-country mountain biker. While you’re riding, keep a slight bend in your knee, even when your leg is extended on the pedal. And don’t hunch over (your back should be at a 45-degree angle).
work it out
b e f o r e yo u s ta r t
This low-impact activity is gentle on joints yet remains one of the highest calorie-burning endurance sports. It works the lower body, specifically hamstrings, quadriceps and glutes. “Your ride can be easy or you can crank it up by increasing your pace and intensity,” says Batty. “Vary your effort on each ride to garner the biggest improvements.”
Check to see if your bicycle is in good working order: Tires are inflated, brakes work and the chain is clean. For a more thorough tune-up, visit an expert at your local bike shop. Plan your route beforehand, and tell someone where you’re going. Always pack a few essentials (water, snacks, money, phone), and for longer rides, carry a mini hand pump, tube and multitool.
These sunglasses stay put, plus an extra-large field of view means you’ll see more from your seated position. Aeromax sunglasses, $260, bolle.com.
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This lightweight ride will take you from city streets to the trails without a hiccup.
Use this full-coverage shell with a reflective rear decal to protect your noggin.
Orpheo 5 W bicycle, $580, opusbike.com.
Giro Women’s Verona helmet, $60, sportchek.ca.
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Formfitting fabric keeps you from catching the wheel, while reflective flourishes help you stay visible. Accelerate tights, $60, newbalance.ca.
PHOTOGRAPHY, GETTY IMAGES (CYCLISTS, HIKER)
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