As part of National Bike Month, Danville Orthopedic and Athletic Rehab Physical Therapist James Turner and All Care Home Health Physical Therapist John King share tips and the benefits of cycling and biking.

1. How is biking part of your lifestyle?

JT: Cycling is my exercise, relaxation, offers peace of mind, and gets me outdoors. Cycling is something I’ve stayed consistent with over the years, and as I get older, the endurance riding requires is more motivating to me than strength training.

JK: I enjoy riding with my wife, Cathy. We’ll take a week off for vacation and ride up to 400 miles throughout the week. I like being able to wake up and just go.

2. What tips do you have for people interested in starting biking?

JT: If you’re serious about riding, getting fitted for your bike is helpful. This can ensure your comfortable on your bike, which will keep you riding longer. Start out on a level, low-trafficked road to begin with (such as the Riverwalk Trail in Danville) to build up a tolerance to sitting on a bike for hours. Invest in a pair of bike shorts or a soft seat! And most importantly, be SAFE. Wear a helmet and reflective gear, learn the rules of cycling in traffic, and always pay attention to your surroundings.

JK: Get in shape by doing hill repeats.

3. What are your favorite routes or resources for cyclists?

JT: There are several great country roads outside of town that have less traffic and are more scenic. A good starter route is Holland Road to Old 29 to Shady Grove. Take Shady Grove back to Goodyear Boulevard which will put you back into Danville on Craghead Street via Industrial Drive.

Bicycling.com is a great resource for gear reviews, nutrition tips, and more.

JK: Strava will tell you how far you’ve gone, how fast you’ve gone, and your instantaneous speed on a ride. It also ranks people according to their time on various routes, so you can compete with others’ times.

4. How physical therapy can help cyclists?

JT: As with any physical activity, you can develop problems from cycling. Because riding a bike requires repetitive motions, neck, shoulder, and hand problems can occur. Therapy can help with overuse that’s prone to develop when you overdo it or are not adequately stretching or cross training.

5. What do you do to recover after a ride?

JK: Riding is easier on your body than running, so the recovery time is shorter. I’m usually anxious to get back on my bike after a couple of days, if not sooner.