1. Spray Lakes Road to top of the gap. If you only have a few hours and want a challenging bike workout that starts at your Bow Valley Motel doorstep, try the Spray Lakes Road to the top of the gap. Training athletes do the paved road sections for everyday conditioning. Carry on where the road becomes gravel for a climb that will get your heart pumping.. or not, if you just keep chugging along at your own slow pace to an awesome view of the town and valley.

1. The bench trail above the Alpine Club: This loop is a single track trail with grades that are not too steep or technical but still great fun when ridden fast. Its location on the sunny side of the valley means this trail can be accessed early in the season. It offers sweeping views and its proximity to town means you can call it a day at any time.

Single track loop of 1.5 to 2 hours starts at the Cougar Creek parking lot: moderate climbing and descending with fast narrow sections along the top.

2. Canmore Nordic Centre: Our Olympic legacy offers the gamut of varied terrain for mountain biking. No matter what you feel like, the Nordic Centre has it, from hard technical downhills and never-ending climbs to gentle undulating forestry roads. Equipment rental and guides are available on site at Trail Sports.

3. Goat Creek Trail: An all day affair, the Goat Creek is the perfect active family adventure. A 20 km (12 miles plus) double track route gently meanders down the valley from Canmore to Banff. Pre-arrange return transport. Although the trail is long, there are numerous spots along the way that are ideal picnic stops to recharge tired legs. Beginners’ alert: steep downhill at the start plunges to the creek.

4. Stoney Squaw Downhill Dash: Better be quick: this route may be closed to mountain bikers soon. If so, you can still hike it. Bike the road up to Norquay Ski Lodge. At the main parking lot, continue off on your right muscling your way up toward the summit. From the top, it’s the fast, fun, joyride you’ve earned: curvy sections mixed with a bumpy, twisty, drop of about 1,000 feet back to Hwy. 1 and a quick pedal west to base.

Bear sightings are possible on most bike trips. Slow down when you can't see well ahead. Loud shouts approaching confined areas and blind corners will announce your group’s arrival. You should be fit and conditioned for both distance and elevation. Prepare for sudden weather changes and take lots of water, repair kit, helmets, sun protection, lunch and an energy bar to see you home safely.