Old School Cycling

You don't need fancy equipment or clothes to get really into cycling.

Especially in the summer.

You don't need a new bicycle.

You just need a bicycle that works and is in peak condition.

You do not need a super fast lightweight racing bicycle that costs thousands of dollars. That is just completely unnecessary.

But what you do need is...

#1. A bicycle with working brakes and gears, with full tubes and treads that aren't worn to shreds.

#2. A good thick U-lock (because those sneaky bicycle thieves can cut through a chain lock or a cable lock in two snips of a bolt cutter).

#3. Something to carry water / snacks with you. A water bottle holder or even a backpack with water in it. Or a basket on your bicycle. There are literally hundreds of different kinds of water bottle holders to suit your needs. Or if you have your heart set on a basket there is a variety of front and back loading baskets available.

#4. The actual snacks and water to carry with you. Don't leave home without them.

#5. A helmet couldn't hurt you. Sure, it takes awhile to find one that is fashionable (they're all rather ugly) but certainly you can find one that you like. It is better than wearing a funny looking hat.

#6. Take your friends with you. You will ride further, faster and have more fun with friends.

#7. Dress to Sweat. You know you are going to so you might as well be comfortable.

#8. If looking to buy a new bicycle try to buy one that is comfortable to ride. Racing bicycles may be fast, but they're annoying uncomfortable for you back because the posture of leaning forward constantly hurts your back. Try a Cruiser style bicycle like the one above instead. Easier on the arms and you get to enjoy the view more.

#9. Retro Bicycles are in baby! They may seem old fashioned, but they can still pass the other suckas in an hurry if you pump those legs harder. But if you are looking to buy a retro bicycle remember to check that everything works and the bike is fully restored. Don't worry about rust on the frame so much, so long as the chain and the gears are rust free.

#10. Learn how to raise / lower your seat, adjust your handlebars, etc. Easy to do and there are plenty of bicycle mechanic websites out there with free advice on how to do those things and other more complicated mechanical skills. Learning how to properly oil (do NOT use WD-40!) and clean your bicycle is good advice too!

Things to do in Toronto for the Bicycle Savvy

Looking for summer activities you can do on your bicycle in Toronto?

The Bicycle Mechanic (Online)
Its online, but it offers lots of free advice on how to fix your bicycle. Having a broken bicycle is no excuse to not be outside exercising.

Get Your Bicycle Fixed / Tuned Up (Various Locations)
Visit one of the locations nearest you and get a professional tune up. Cycle Solutions (Cabbagetown), Sweet Pete's (Brockton Village), Mike The Bike (Chinatown), Ride Away Bikes (Little Portugal) and many more. See a list of Bicycle Mechanics Shops in the GTA.

BIXI (Multiple Locations Downtown)
Bixi is Toronto's bicycle rental program that you have probably noticed all over town. Its a tad over priced, but the bicycles are well-maintained and kept in peak condition so even if you don't own a bicycle you can still easily rent one. (Just remember to return it ASAP because the fees are charged by the hour.)

Toronto Island Bicycle Rental (Toronto Island)
You haven't really cycled in Toronto until you've biked around on Toronto Island. You can either rent a bike or bring your own! For couples they also have tandem bicycles.

Sugar Beach (Jarvis & Queens Quay)
Located near the Redpath Sugar Mill, Sugar Beach is a bicycle friendly location to go and relax and stare out across the lake. The location is more chic and sophisticated and has less kids running around too if you are into that sort of thing.

High Park (High Park)
The park is huge and there is everything from a petting zoo, tennis courts, baseball fields, places to feed the ducks, swimming pools, beautiful gardens - and lots of places to ride your bicycle!

Rosedale Ravine / Don Valley (Don Valley)
There is a tonne of bicycle trails / hiking paths around Rosedale and located in the Don Valley. You can get lost out there easily, riding in circles and getting lots of exercise.

Critical Mass (Spadina and Bloor)
The last Friday of every month, at 6 PM  - not just in the Summer - over a hundred cyclists gather on the SE corner of Spadina and Bloor and then as a group ride through the city. The route varies each time and there is usually a police escort these days (they arrest cyclists who ride through the red lights). Its a good way to meet other people who are into cycling and you will see a huge variety of weird bicycles too.

Sunrise, Sunset, and Daily Weather Forecasts for Fair Weather Exercising

Are you one of those people who only enjoy exercising outdoors in the Summer when the weather is nice?

Well if you live in Toronto here are two handy links for determining when is the best times to schedule an outdoor workout.

14 Day Weather Forecast for Toronto

Hourly Weather Forecast for Toronto

This way you can plan ahead. And scheduling your workouts and exercise routine is a very handy way to make sure you keep exercising and stay motivated.

And some of you may only like to go jogging / etc while it is still light out, or right around dusk. In which case knowing what time the sun rises and sets in Toronto can also be helpful.

Toronto's Sunrise and Sunset for the Coming Week

I use both of the above links when scheduling outdoor workouts with clients and also boxing lessons and archery lessons.

Also handy for scheduling tennis games with friends, picnics in the park, the optimal time to walk the dog, the best time to go hiking in Don Valley or a walk along the beach or cycling near the University of Toronto.

Just remember that scheduling your workout increases the likelihood of actually doing your workout.

The Frugal Summer Workout

Summertime is a great time to exercise and lose weight as long as you can avoid the beer tents and ice cream shops. In the summer most people eat less and become more active outdoors.

Below is a series of four exercises which take about 12 minutes to do. Done daily they provide a full body workout which focuses on the body parts most exposed in the summertime: Legs, butt, triceps and abs. Thus this workout is good for if you want to get that beach perfect body and is a great compliment to your regular cardio and/or weightlifting routine.

#1. Wall Sit for 1 Minute

#2. 20 Squats

#3. 20 Dips

#4. 20 Crunches

Repeat each of the four exercises 3 times in a rotating order and you've got yourself a full body workout that costs you nothing.

And its only 12 minutes per day!

10 Swimming Tips

Want to learn to be a better swimmer? Here is 10 tips for becoming a stronger / smarter swimmer.

#1. Swim Daily - Daily swimming builds muscles on the whole body, creating a better swimming form naturally with added time.

#2. Learn Proper Technique - Maintain the best possible technique at all speeds during a workout. If you try to go fast with bad technique, you are wasting energy; it might still be a good physical workout, you are still burning plenty of calories and you are getting your heart rate up, but you are not helping yourself to become a better swimmer. If you can teach yourself to go fast while using good technique, you will make bigger and better strides towards making yourself a better swimmer.

#3. Variety Drills - Do different swim exercises to build up your knowledge of different swim styles and build different muscle groups.

#4. Challenge Yourself - Try to make small improvements to your swim exercise routine every week.

#5. Remember to Have Fun - Sometimes its a good idea to just relax and have a fun swim workout. Don't worry about challenging yourself constantly. Just learn to have fun once in awhile.

#6. Practice and Perfect the Little Things - Even the little things like learning the proper technique for pushing off from a wall or making a really good dive are good things to perfect.

#7. Invest in Quality Swimwear - Baggy beach shorts with a fancy logo won't make you a better swimmer, but quality swimwear at least won't slow you down.

#8. Swim with Friends - Sometimes swimming with friends will cause you to be more competitive and really challenge yourself, but it will also make you enjoy the act of swimming more.

#9. Take Up Snorkeling / Do Breathing Exercises - Learning how to breathe / hold your breath while under water is essential. Especially if you decide to take up snorkeling and give yourself an extra challenge.

#10. Hire a Swim Instructor - An instructor can see what you are doing wrong and give you pointers for how to fix your mistakes.

Motivating yourself for Summer Exercises

Thanks to global warming it's becoming so warm here in Toronto that sometimes it may be difficult finding your motivation to go outside an exercise. You might even be nostalgic for winter and the freezing cold.

However the good news is the summer keeps us feeling more active and energetic (thanks to Vitamin D from the the extra daylight) so let's use that to our advantage to get revved up for summer training!

#1. Get Excited by Planning Bike, Walk or Run Routes

When it is raining outside (a rarity in the summer) it's a great time to plan for a day when the weather will be more stable in a couple of weeks. Check out bicycle trail and hiking maps of Toronto and visit a place that you have never been to before. Even if you have to drive or take the public transit to get there, it will be worth it for a day of activity. Remember to bring your camera, picnic basket/picnic blanket and a cute friend!

#2. Get Motivated for the Summer Though Visualization

A lot of personal trainers advocate the power of visualization and meditation. Imagine your summer fitness goal, whether it's looking great in a Victoria Secret catalogue or imagining yourself running for an hour every Sunday morning. Always keep your eye on the prize, and the goal will seem more achievable!

Avoid negativity and visualize the positive benefits of achieving your exercise goals.

#3. Get Excited about Swimming

Check out local Toronto outdoor pools (many of them are free!) and if you don't know how to swim book yourself some swimming lessons in Toronto.


#4. Get Motivated with Summer Recipes

And I don't mean beer BBQd chicken. Although I admit that is fun to make.

A lot of summer recipes are healthy, refreshing and delicious. In the summer we stop making hot soups, stews and chili and start experimenting with fruit, vegetables, salads, beans and legumes. Plan your new weekly menu and start your summer fitness regimen with a whole new and exciting diet which will take advantage of what is available.

Ice Skating + Swimming Testimonial

"Thank you again for teaching me ice skating and swimming. I feel much more confident now when skating / swimming alone and I am using the techniques you taught me.

Thank you so much!"

- Janet W.

Cool Ways to Beat the Summer Heat

Toronto gets really HOT in the summer! The sun, the humidity from the lake and the constant lack of rain often makes many people feel sluggish, and not exactly pumped for a sweaty workout in the intense heat.


The same thing applies when you go on vacation somewhere really hot and realize its way too hot to exercise during the day.

So if you're looking for summer alternatives to exercises that won't leave you feeling (and looking) like a burnt raisin, try the following exercises:

Three Summer Workouts to Stay Cool

1. Public Pools

In Toronto, outdoor public pools are free, and when it's extremely hot they are open until 11pm. Swimming is a fantastic full body workout that combines cardio and strength. A swim is a great way to cool down, and with the extended hours, a dip in the pool after work or even before bed is a cool way to fit in activity this summer.

Or get a membership at a gym (or the YMCA) so you can access their pools.

2. Evening or Early Morning Workouts

When the sun goes down cycling, walking, jogging and even yoga are exercises that can be safely performed in the summer. Doing anything physical in the late morning or afternoon is not recommended. Not only is that the hottest time of the day, but it's also when the sun's UV rays are at their most dangerous levels. Try and evening workout to unwind and work off the stress from the day.

If you're a morning person you can also do early morning workouts before the sun is fully up.

3. Air Conditioned Classes

Maybe it's time to try out a class in an air conditioned studio. Even if it is only once a week dancing, martial arts, yoga and fitness classes are an effective way to beat the heat and achieve fitness goals. This also offers the opportunity to try something new, that has always been on the, "to-do" list.

Always remember to stay hydrated and stop exercising if you feel faint or nauseated.