1. Lake Minnewanka: This trip can be as long as you want. Experienced riders will do the route along the north shore of the lake heading east in about 45 minutes to the Aylmer Pass junction, an hour and a half to the Ranger Station, or the full run to where the Ghost River fills Lake Minnewanka in two and a half hours. The ride is not difficult but its technical twists require your full attention. Turn back before you start to feel tired.

2. Moose Mountain: This cross country ride takes in some of Kananaskis Country's finest views. At the highest point, those more inclined to ride steep trails will enjoy the downhill descents that drop off the top of the mountain.

3. Pirate Trails, on the southeast bench. Many technical downhill trail options, including wooden structures for the diehard downhill rider. Access from logging roads on the east or west side of the Three Sisters.

1. Jumping Pound/Cox Hill: This is a world class ride where good climbing ability is useful. It finishes with a 2200 foot technical downhill. There are three different start points that will lead to the summit of Jumping Pound. From the top of J.P., the trail follows a spectacular ridge for about 3 km to the notch between J.P. and Cox where you begin the second climbing component. Allow three challenging hours plus shuttle time to Dawson Parking Lot.

2. Jewel Pass/Mt. Baldy/Hector Drop: the advanced Grand Slam: Three big climbs and three big drops will challenge the most experienced biker. Begin just off Hwy. 1 following the Quaite Valley trail, which rises steeply to the top of Jewel Pass. A very enjoyable descent leads to a gravel road. Follow the road across the dam to the U of C environmental station. A 10 km double track road leads to the Baldy Pass high point. A difficult ride down skree leads to an interesting, technical, single-track descent to Hwy. 40. Follow the highway north back across Barrier Lake dam to Prairie View trail. Turn off Prairie View about three-quarters of the way up, to complete the constantly technical 1100 foot Hector Drop downhill. Make your way back to Hwy. 1, biking west to the start.

3. The "Reclaimer": Built and named in the memory of the famous trail known as the "Claimer," this trail is the same, steep, local's favourite, reincarnated on the north side of the valley. Access by way of the North Bench Trail, the most famous local cross-country ride.

Canmore Caverns

1. Grassi Lakes. By far the closest, most varied climbing is found at Grassi Lakes. A popular short hike leads to the colourful lakes and an excellent view of Canmore and the Bow Valley. Above the lakes there are limestone cliffs that offer climbs ranging from introductory routes to the most challenging overhanging grades. (USA grades 5.6 to 5.13) Extremely short travel time to the crag makes it an excellent choice for evening climbs.

2. Cougar Creek Crags: Trailhead at the top of Benchlands Tr. where the road meets the creek. Follow the trail up the creek and over the rocky humps at the narrow neck. Continue to make your way to some small practice pitches on the left bank. These are great proving grounds for anyone trying out technique – hard enough to test your new moves, but not so hard you won’t feel some success. Standard N. American Grade 9-11C.

3. Rat’s Nest Cave: Get in touch with your inner Indiana Jones – you will need some climbing technique to maneuver your way down through the rock and spring-fed streams that are inside Grotto Mountain. Some openings are quite cramped so it helps to be flexible and wriggly. The fun is in discovering new passageways and “rooms”. This is an excursion which now requires a certified guide at the lead. Contact Canmore Caverns 678-8819.

4. Heart Creek. Heart Mountain is a popular hiking location, and the creek that runs along the base of the mountain gives access to some excellent climbing crags such as the Amphitheatre.

yamnuska.com

Opportunities to learn or improve your biking, caving and climbing technique are all around you. Canmore Caverns, the Alpine Club , the Vision climbing gym and Yamnuska Inc all offer local programs, contacts and equipment for various abilities. Trail Sports at the Canmore Nordic Centre or bike shops like Rebound Cycle downtown will help with the local biking scene.

Best jumpstart brekkies is the breakfast parfait (oats, fruit, nuts, yogurt combo) at your nearest Beamers Coffee Bar (downtown or Bow Valley Tr.). For lunch, Mountain Juice Café at the far end off Main St. is ideal for wraps and all kinds of juice smoothies with or without health boosts. Hang out and goad your friends into joining you on your next scramble at the Summit Cafe where Benchlands Trail meets upper Cougar Creek Dr.

Bear sightings are always possible. Be cautious when you can't see ahead. Loud shouts approaching confined areas and blind corners will announce your presence. You should be fit and conditioned for both distance and elevation. Prepare for sudden weather changes and wear a helmet. Take lots of water, sun protection and an energy bar to see you home safely. Turn back if you’re tired; the descent is often harder on stressed muscles or ligaments.