Don’t worry if you haven’t started preparing for the Mattamy Homes Bike for Brain Health on June 5^th – Baycrest has you covered!

Baycrest occupational therapist, Whitney Sherman, is offering a few pieces of advice to get participants ready for the big DVP ride. Whitney has ridden in Baycrest cycling events for many years, and now wants to share her expertise with you.

Gear up to put the pedal to dementia prevention on June 5^th with the following simple steps.

1. Tune-up and size up – No matter what type of cyclist you are, riding a bike that fits you well is essential to both comfort and efficiency. A proper bike fit can also improve your pedaling efficiency and aerodynamics, and can make you cycle faster. It's also important to ensure your helmet fits correctly and that everything on your bike is in working order before you start your ride.

Our Spring Tune-Up event at Ontario Place on April 30^th supports Torontonians in prep of the DVP ride, with partner Velofix (mobile bike shop) offering free inspections and light tune-ups.

2. Start small – Whether participants choose the 25, 50, or 75 km ride route, long bike rides require cardiovascular endurance. Your training should be geared towards the distance you’re riding, making sure you feel comfortable with the physical challenge ahead of you. “If you’re aiming for 25km, do 5 km first” Whitney says.

3. Get outside – It’s more interesting and motivating, and the terrain is more like what you will encounter on the DVP. According to Whitney, “it’s not so boring, you can make goals as you go, and you don’t realize how far you’ve gone.”

4. Set goals – On the road, you can use streets or other locations as milestones to keep going. While you’re training day-to-day, mark the days on a calendar where you can see it.

5. Don’t overdo it – The most common injuries are repetitive and strain-focused, so be on the lookout for pain, discomfort, and swelling. While working new muscles might make you sore, Whitney notes that sore muscles start to hurt and then get better – but injuries will continue to hurt.

6. Train together – Whether sharing the DVP or a trail, it’s more fun with friends! Try to keep pace together, pass the leader of your pack, or mark a 25 km training session with a picnic.