I'm determined to begin using this fitness blog as a way to pass along fitness tidbits of interest to clients and fitness enthusiasts. To kick things off, here is an extended version of my interview with Dorothy Bauman of Trailside Bicycles. The original interview appears in Girls Just Wanna Have Fun, a publication of the Springfield Republican, where I write the monthly fitness column.

Watch this blog and GJWHF for more fitness and wellness ideas. If you have a question or a suggestion for an article, email me at trainer@compassionateconditioning.com or put a comment on the blog.

1. When I pass cyclists on the road, it seems like they have a lot of fancy clothes and gear in addition to their shiny special bikes. Does it cost a ton of money to get started?

All you need to get started is ANY bike in good working order, the desire (you just might feel like a kid again), and a helmet (hey, my head's worth 35 bucks). Like many self-propelled activities, you can start for cheap or do it up. The more you ride, the more I would suggest cycling-specific shorts - sleek spandex or casual "baggies". That's your top & bottom covered.

2. It sometimes seems like the roads are treacherous for cyclists. What can we do to keep ourselves safe?

Although there recently passed a new MA law more clearly defining the rights of cyclists as traffic, most motorists are unaware of these issues. The best things you can do to be safe involve being seen. Wear bright colors, and ride predictably. Ride like you are traffic, because you are. Use hand signals, be polite, no sudden swerves. A white front light & a red rear light help others to see you in low light conditions.

Riding & safety skills classes are available through the League of American Bicyclists; the local teacher is Ralph Sturgeon of Easthampton. Practice to develop your confidence - our region is blessed with many rail trails & back roads where you can practice riding without the worry of car traffic.

3. I have a number of clients who never learned to ride a bike when they were kids. Is it possible to learn to ride a bike as a grown up?

Almost anyone can learn to ride a bike. Working with someone you trust on progressive skills is important. For the way-timid or balance-challenged, there are cycling vehicles available that have more than 2 wheels. Check these out through the MA Dept. of Conservation & Recreation's Adaptive Cycling Program (they run a program in Hadley on Summer Fridays from 12 - 5) or All Out Adventures in Easthampton.

4. OK, I’m embarrassed to admit this, but sometimes I have trouble shifting my gears. I’m not really sure I’m doing it correctly. Do all bikes shift the same way? What should I do if I can’t figure mine out?

Using the gears on your bike is like driving a car with a standard transmission. The goal is to keep the engine (YOU) running - pedaling, that is - at a somewhat steady pace as you travel over flat or uphill or downhill terrain. There are various types of gear shifters on bikes; ask your local bike shop to show you how your shifters work & to check that yours are working correctly. To practice using your gears, take your bike to a place that is flat with no traffic. As you pedal slowly, work the shifters to slowly run through each gear. Notice how much easier or harder it is to pedal in each gear relative to the next. A "harder" gear would be used on terrain where gravity is helping you, an "easier" one for going up slopes. Knowing WHEN to change the gear can seem mysterious & tricky, but again, practice does it. Find a knowledgeable friend who can show & explain. Ask your bike shop if they have educational or coaching services available.

5. I work with a lot of clients who have arthritis and other joint issues. Is biking a good choice for them?

Biking can be very beneficial to the joints (knees, ankles) if done properly. Of course, seek the permission/advice of your medical practitioner. And here's where all those gears can really come in handy. We often have a choice of which gears to use in certain terrain. Those with joint issues need to choose easier gears when possible. You want to be a gear "spinner" not a "pusher". A good fit & position on the bike are critical to safe riding.

6. When I work with clients, I focus on form and posture. Having correct form in an exercise makes the body more efficient and can reduce the aches and pains that can follow a workout. What do we need to know about proper form on a bicycle?

Proper form for safe & efficient riding always needs to start with the proper fit & position. A bike that is too big or small for you will easily get in your way & could lead to injuries. And different styles of bikes are intended for different kinds of riding & so put your body in different positions. These positions can be modified somewhat by making adjustments to your bike. Consult a reputable bike shop for a fitting. Once your bike is set up for you, use common sense; keep joints in line with their designed ranges of motion. If it hurts, something's wrong. For each leg, you want a nice full extension at the bottom of a pedal stroke. If your hips rock from side to side as you pedal or your knees lock, the seat is too high. For torso, lungs, shoulders, neck, arms, & wrists, the distance from your hips on the seat to the handlebars should be comfortable. Too short & you will be cramped up; too long & there will be undue pressure on parts of your upper body.

7. How does biking compare with other workouts, like walking or running, in terms of energy expenditure (i.e.: calories burned) or demand on the cardio-vascular system?

Biking can be either gentle or demanding, like walking. You get to decide how hard to work it, by choosing your terrain and/or your gears. A half-hour of riding will not be as intense as the same amount of time running unless you make it so - the mechanical advantage of the bike is part of its purpose as transportation. Cycling is a fun and healthy way to exercise if done with goals & intention. Again, seek expert advice on making a plan for yourself.

8. Does biking strengthen specific muscles?

Easy cycling works the hips, quadriceps, hamstrings, & calves. The more climbing or intensity you add, the more you engage the core & upper body. Mountain biking involves more of the body than road riding. Be sure to get other weight bearing exercise into your plan, as there has been some concern that cycling alone does not stimulate good bone density - even though you are pushing those pedals, the seat & the bike are bearing much of your weight.